HIIT the Next Level: Intermediate 30-Minute Workout with Moderate Intensity & Just Some Equipment

Workout Overview

• Level: Intermediate
• Duration: 30 minutes
• Intensity: Moderate
• Equipment: Dumbbells, Mat

Warm-Up (5 minutes)

1. Jog in place – 1 minute
2. Arm circles – 1 minute
3. Leg swings – 1 minute
4. Jumping jacks – 1 minute
5. Bodyweight squats – 1 minute

Main Workout (20 minutes)

Perform each exercise for 45 seconds, followed by 15 seconds of rest.

1. Squat Thrusters with Dumbbells
2. Mountain Climbers
3. Plank to Push-up
4. Alternating Lunges with Dumbbells
5. Russian Twists with Dumbbell
6. High Knees
7. Bent Over Rows with Dumbbells
8. Bicycle Crunches
9. Burpees
10. Plank Hold

Repeat the circuit twice.

Cool Down (5 minutes)

1. Seated Forward Bend – 1 minute
2. Child’s Pose – 1 minute
3. Cobra Stretch – 1 minute
4. Figure Four Stretch – 1 minute (30 seconds each leg)
5. Neck Stretch – 1 minute (30 seconds each side)