Get your HIIT going
Welcome to your 40-minute HIIT workout designed for intermediate fitness levels. We’re going to step up the intensity with fewer breaks and more challenging moves. Get ready to feel the burn, push your limits, and improve your overall strength and endurance. Let’s dive in!
Warm-up (5 minutes)
- Jog in place – 1 minute
- Arm Circles – 30 seconds forward, 30 seconds backward
- Side Lunges with Reach – 1 minute
- Jumping Jacks – 1 minute
- Butt Kicks – 1 minute
Set 1: Lower Body Strength (7 minutes)
- Jump Squats – 45 seconds
- Rest – 15 seconds
- Alternating Reverse Lunges – 45 seconds
- Rest – 15 seconds
- Side-to-Side Squats – 45 seconds
- Rest – 15 seconds
- Bulgarian Split Squats (switch legs halfway) – 45 seconds
Set 2: Upper Body Strength (7 minutes)
- Push-ups (regular or modified) – 45 seconds
- Rest – 15 seconds
- Renegade Rows (with dumbbells or bodyweight) – 45 seconds
- Rest – 15 seconds
- Tricep Dips (on a chair or bench) – 45 seconds
- Rest – 15 seconds
- Overhead Press (with weights) – 45 seconds
Set 3: Core Crusher (6 minutes)
- Plank (on forearms or hands) – 45 seconds
- Rest – 15 seconds
- Russian Twists (with or without weight) – 45 seconds
- Rest – 15 seconds
- Mountain Climbers – 45 seconds
- Rest – 15 seconds
- Bicycle Crunches – 45 seconds
Set 4: Full-Body Cardio Blast (6 minutes, minimal rest)
- High Knees – 45 seconds
- Rest – 15 seconds
- Burpees – 45 seconds
- Rest – 15 seconds
- Skaters – 45 seconds
- Rest – 15 seconds
- Jumping Jacks – 45 seconds
Set 5: Full-Body Finisher (5 minutes, no rest!)
- Jump Squats – 30 seconds
- Push-ups – 30 seconds
- Plank – 30 seconds
- Mountain Climbers – 30 seconds
- Rest – 30 seconds
- Repeat the cycle once more, 30 seconds each
Cool-down (5 minutes)
- Hamstring Stretch – 1 minute
- Quadriceps Stretch – 1 minute per leg
- Child’s Pose – 1 minute
- Cat-Cow Stretch – 1 minute
- Arm Across Chest Stretch – 30 seconds per side
Great Work!
Congratulations on completing this 40-minute intermediate HIIT workout! You’ve pushed your limits, worked every major muscle group, and improved your endurance. Make sure to hydrate, stretch, and recover. You’re one step closer to reaching your fitness goals—keep it up!