Intermediate HIIT Workout
Duration: 30 minutes
Intensity: Moderate
Equipment: None
Warm-up (5 minutes)
- Jumping Jacks – 1 minute
- High Knees – 1 minute
- Arm Circles – 1 minute
- Bodyweight Squats – 1 minute
- Torso Twists – 1 minute
Workout (20 minutes)
Perform each exercise for 40 seconds followed by 20 seconds of rest. Repeat the circuit twice.
- Burpees
- Push-ups
- Lunges (alternating legs)
- Plank to Push-up
- Mountain Climbers
- Flutter Kicks
- Skaters
- Tricep Dips (use a sturdy chair or surface)
- Plank Jacks
- Reverse Crunch
Cool Down (5 minutes)
- Standing Forward Bend – 1 minute
- Quad Stretch (each leg) – 1 minute
- Seated Hamstring Stretch – 1 minute
- Shoulder Stretch – 1 minute
- Deep Breathing – 1 minute
Remember to stay hydrated and listen to your body throughout the workout. Adjust the intensity if needed to suit your fitness level.