Blaze Through Your Workout: Advanced 20-Minute High-Intensity HIIT Challenge with Some Equipment – Expect to Sweat!

Equipment Needed

• Set of dumbbells (heavy)
• Kettlebell
• Jump rope
• Exercise mat

Workout Structure

Complete each exercise for 45 seconds with a 15-second rest in between. Repeat the circuit twice.

1. Burpee with Push-Up
   Start in a standing position. Drop down into a squat, place hands on the floor, jump feet back to a push-up position, perform a push-up, jump feet back to hands, and explosively jump up.
2. Kettlebell Swings
   Stand with feet shoulder-width apart, hold the kettlebell with two hands, hinge at the hips, swing the kettlebell to shoulder height.
3. Jump Rope
   Rapidly jump over the rope, maintaining continuous movement.
4. Dumbbell Thrusters
   Hold a dumbbell in each hand at shoulder height, squat down, and as you come up, press the dumbbells overhead.
5. Russian Twists
   Sit on the floor, lean back slightly, lift feet off the ground, hold a dumbbell, and twist torso side to side.

Cool Down

Perform light stretching for 5 minutes, focusing on major muscle groups including shoulders, chest, back, quadriceps, and hamstrings.

Note

This workout is designed for individuals with advanced fitness levels. Ensure proper form and consider professional guidance if needed.