Intermediate HIIT Workout: No Equipment Needed
Introduction
Welcome to this 40-minute intermediate HIIT workout designed to enhance your strength, endurance, and cardiovascular fitness. This session requires no equipment and focuses on bodyweight exercises, making it perfect for home or travel.
Workout Structure
We’ll follow a circuit-based approach with each exercise lasting 40 seconds, followed by a 20-second rest. Complete 5 rounds of the circuit with a 2-minute rest between each round. Stay hydrated and listen to your body throughout the workout.
Warm-Up (5 minutes)
1. Jumping Jacks – 1 minute
2. Arm Circles – 30 seconds forward, 30 seconds backward
3. Leg Swings – 30 seconds each side
4. High Knees – 1 minute
5. Hip Circles – 30 seconds each direction
HIIT Circuit
Exercise 1: Squat Jumps
Start in a squat position. Explode upwards and jump as high as you can, landing softly back into a squat.
Exercise 2: Push-Ups
Perform a standard push-up. Keep your core tight and maintain a straight line from your head to heels.
Exercise 3: Mountain Climbers
Start in a plank position. Drive your knees towards your chest as if running in place.
Exercise 4: Burpees
Begin standing. Drop into a squat, kick your feet back into a plank, do a push-up, then jump back to standing.
Exercise 5: Plank Shoulder Taps
Hold a plank position and alternate tapping each shoulder with the opposite hand, keeping hips stable.
Cool Down (5 minutes)
1. Standing Forward Bend – 1 minute
2. Child’s Pose – 1 minute
3. Cat-Cow Stretch – 1 minute
4. Seated Hamstring Stretch – 1 minute per leg
Conclusion
Great job completing your intermediate HIIT workout! Regular practice will improve your strength and stamina. Remember to hydrate and cool down properly. As always, listen to your body and progress at your own pace.