Boost Your Energy with This 40-Minute Intermediate HIIT Workout No Equipment Needed, Just Determination

Warm-Up (5 Minutes)

• Jog in Place: 1 minute
• Arm Circles: 1 minute
• High Knees: 1 minute
• Leg Swings: 1 minute
• Jumping Jacks: 1 minute

Workout Circuit (30 Minutes)

Perform each exercise for 45 seconds followed by 15 seconds of rest. Repeat the circuit three times.

1. Squat Jumps
   • Start standing with feet shoulder-width apart.
   • Lower into a squat, then explode upward into a jump.
   • Land softly back into the squat position.
2. Push-Up Variations
   • Start in a plank position.
   • Perform a standard push-up or choose a variation (e.g., knee push-ups).
   • Keep the core tight and the back straight.
3. Mountain Climbers
   • Begin in a plank position with wrists under shoulders.
   • Alternately drive knees towards the chest quickly.
   • Maintain a steady pace and strong core.
4. Plank Jacks
   • Start in plank position with feet together.
   • Jump feet out to the sides and back together, like jumping jacks.
   • Keep hips level and core engaged.
5. Bicycle Crunches
   • Lie back with hands behind the head and legs lifted.
   • Bring right elbow toward left knee, straightening the right leg.
   • Switch sides in a pedaling motion.
6. Burpees
   • From standing, squat down and place hands on the floor.
   • Jump feet back into a plank, perform a push-up, then jump feet forward.
   • Explode up into a jump and repeat.

Cool Down (5 Minutes)

• Child’s Pose: 1 minute
• Standing Forward Bend: 1 minute
• Cat-Cow Stretch: 1 minute
• Seated Hamstring Stretch: 1 minute each side