Advanced HIIT Workout
Duration: 40 minutes
Intensity: High
Equipment Needed: Dumbbells, Jump Rope, Kettlebell
Warm-Up (5 minutes)
- High Knees – 1 minute
- Arm Circles – 1 minute
- Dynamic Lunges – 1 minute
- Jumping Jacks – 1 minute
- Bodyweight Squats – 1 minute
Workout (30 minutes)
Round 1 (8 minutes)
- Burpees – 40 seconds
- Rest – 20 seconds
- Jump Rope – 40 seconds
- Rest – 20 seconds
- Dumbbell Thrusters – 40 seconds
- Rest – 20 seconds
- Bicycle Crunches – 40 seconds
- Rest – 20 seconds
Round 2 (8 minutes)
- Mountain Climbers – 40 seconds
- Rest – 20 seconds
- Kettlebell Swings – 40 seconds
- Rest – 20 seconds
- Renegade Rows – 40 seconds
- Rest – 20 seconds
- Plank Jacks – 40 seconds
- Rest – 20 seconds
Round 3 (8 minutes)
- Sprinting on the Spot – 40 seconds
- Rest – 20 seconds
- Plyo Lunges – 40 seconds
- Rest – 20 seconds
- Push-Up to Rows – 40 seconds
- Rest – 20 seconds
- Russian Twists (with dumbbell) – 40 seconds
- Rest – 20 seconds
Cool Down (5 minutes)
- Static Hamstring Stretch – 1 minute
- Child’s Pose – 1 minute
- Standing Quad Stretch – 1 minute per leg
- Shoulder Stretch – 1 minute