Intermediate HIIT Workout: 40-Minute Moderate Intensity
Warm-Up (5 Minutes)
Start the workout with a 5-minute warm-up to prepare your body. Perform each exercise for 1 minute:
1. Jumping Jacks: A classic full-body warm-up exercise.
2. Arm Circles: Stand with your feet shoulder-width apart, extend your arms and make small circles.
3. Bodyweight Squats: Focus on form to engage your lower body muscles.
4. High Knees: Lift your knees towards your chest in a running motion.
5. Leg Swings: Swing one leg back and forth and then switch to the other leg.
Workout Circuit (30 Minutes)
The main workout consists of four circuits targeting different muscle groups. Perform each exercise for 40 seconds, followed by a 20-second rest. Repeat each circuit twice before moving to the next one.
Circuit 1: Cardio & Core
1. Burpees: A full-body movement that boosts your heart rate.
2. Mountain Climbers: Engage your core and move quickly.
3. Russian Twists: Focus on twisting your torso and engaging your obliques.
Circuit 2: Lower Body
1. Lunges (alternating): Step forward into lunges, alternating legs.
2. Dumbbell Deadlifts: Keep your back straight and lift the dumbbells using your legs.
3. Calf Raises: Rise up on your toes and squeeze your calves at the top.
Circuit 3: Upper Body
1. Push-ups: Maintain a straight line from head to heels.
2. Bent-over Rows (with dumbbells): Pull the weights toward your hips with a tight core.
3. Overhead Shoulder Press: Press the weights above your head and keep your core engaged.
Circuit 4: Full Body
1. Kettlebell Swings: Use your hips to propel the kettlebell upwards.
2. Plank Jacks: Jump your feet out and in while maintaining a plank position.
3. Box Jumps: Jump onto a platform and step back down carefully.
Cool Down and Stretch (5 Minutes)
Conclude the workout with a 5-minute cool-down and stretching routine to relax your muscles. Hold each stretch for 30 seconds:
1. Hamstring Stretch: Sit on the floor and reach towards your toes.
2. Quadriceps Stretch: Stand on one leg, hold your ankle, and pull it towards your glutes.
3. Shoulder Stretch: Cross one arm over your chest and hold it with the other arm.
4. Cat-Cow Pose: Transition between arching and rounding your back.
5. Seated Forward Bend: Sit with legs extended and lean forward.