Advanced 40-Minute High Intensity Interval Training (HIIT) Workout
Introduction
Prepare for a challenging workout designed to push your limits. This advanced HIIT session requires no equipment and focuses on maximizing intensity for explosive results. Make sure you have a space to move freely, water to stay hydrated, and a towel on hand.
Warm-Up (5 Minutes)
Start with a dynamic warm-up to get your heart rate up and muscles ready. Perform each of the following exercises continuously for 1 minute:
1. High Knees: Run in place, bringing your knees up to waist height.
2. Arm Circles: Extend arms out to the sides and make small circles, gradually increasing to larger circles.
3. Jumping Jacks: Perform a traditional jumping jack, making sure to reach arms fully overhead.
4. Bodyweight Squats: Focus on a controlled descent and powerful return to starting position.
5. Lunges: Alternate legs and keep your back straight, ensuring a deep lunge on each side.
Workout Routine (30 Minutes)
This section involves alternating between high-intensity exercises and short rest periods. Perform each exercise for 45 seconds followed by a 15-second rest. Complete the circuit 3 times.
First Circuit
1. Burpees: From a standing position, drop into a squat, kick feet back into a plank, perform a push-up, return to squat, and jump up explosively.
2. Mountain Climbers: In a plank position, drive knees toward chest in an alternating fast-paced motion.
3. Plyometric Lunges: Jump and switch legs in the air, landing softly into a lunge position.
4. Plank Jacks: In plank position, jump feet wide apart then back together, maintaining core engagement.
Second Circuit
1. Tuck Jumps: Jump upwards bringing knees to chest. Land softly and immediately repeat.
2. Russian Twists: Sit on the ground, lean slightly back, and twist torso while moving a closed fist side to side.
3. Broad Jumps: Leap forward with both feet, landing softly before turning around for the next jump.
4. Spider Planks: In plank position, bring one knee to the elbow on the same side. Alternate sides with each rep.
Third Circuit
1. Skaters: Hop laterally from one foot to the other, swinging arms for momentum and ensuring a deep lateral squat on landing.
2. Bicycle Crunches: Lying on your back, alternate bringing opposite elbow to knee, ensuring a full twist.
3. Squat Jumps: From a squat, jump up as high as possible, landing back softly into the squat position.
4. Plank to Push-Up: Start in plank, move to a push-up position, complete a push-up, and return to plank. Alternate leading arm.
Cool Down (5 Minutes)
Finish with a cool down to promote recovery and flexibility. Hold each stretch for 30 seconds:
1. Hamstring Stretch: Stand and reach for your toes, keeping legs straight.
2. Quad Stretch: Stand on one leg, pulling the opposite foot to your glute.
3. Shoulder Stretch: Cross one arm over your chest, using the other arm to hold it in place.
4. Cat-Cow Pose: On all fours, alternate between arching and rounding your back.
5. Child’s Pose: Sit back on your heels with arms extended forward, allowing your back to relax.