Intermediate HIIT Workout Plan
Introduction
This 30-minute HIIT workout is designed for intermediate fitness enthusiasts. It combines cardio and bodyweight exercises at a moderate intensity to improve endurance, strength, and agility. No equipment is required, making it easy to perform anywhere.
Warm-Up (5 Minutes)
Start with a dynamic warm-up to prepare your muscles and joints for the workout. Perform each move for 30 seconds.
- Jumping Jacks
- Arm Circles – 15 seconds forward, 15 seconds backward
- High Knees
- Bodyweight Squats
- Leg Swings – 15 seconds per leg
Workout Routine (20 Minutes)
The main workout consists of four rounds, each containing five exercises. Perform each exercise for 40 seconds followed by 20 seconds of rest. Rest for 1 minute between rounds.
Round 1
- Burpees
- Mountain Climbers
- Push-Ups
- Plank Jacks
- Lunges
Round 2
- High Knees
- Plank to Push-Up
- Side Lunges
- Tricep Dips on the floor
- Skaters
Round 3
- Jump Squats
- Russian Twists
- Alternating Jump Lunges
- Bear Crawls
- Standing Oblique Crunch
Round 4
- Frog Jumps
- Commandos
- Reverse Lunge to Knee Drive
- Plank Shoulder Taps
- Single-Leg Glute Bridge – 20 seconds per leg
Cool Down and Stretch (5 Minutes)
Finish with static stretches to help your body recover and maintain flexibility. Hold each stretch for 20-30 seconds.
- Hamstring Stretch
- Quad Stretch
- Chest Opener
- Triceps Stretch
- Child’s Pose
Conclusion
This intermediate HIIT workout offers a balanced mix of cardio and strength exercises that help enhance your physical fitness. Ensure you stay hydrated and listen to your body throughout the session. Adapt exercise intensity as needed for safety and effectiveness.