Intermediate 30-Minute Moderate Intensity HIIT Workout
Warm-Up (5 minutes)
Begin your workout with a dynamic warm-up to prepare your body and prevent injuries. Spend 30 seconds on each exercise, repeating the set twice.
Jumping Jacks: Increase heart rate and loosen up your body.
Bodyweight Squats: Activate your leg muscles.
Arm Circles: Enhance shoulder mobility, perform 15 seconds forward and 15 seconds backward.
Leg Swings: Balance and open up your hip flexors.
HIIT Workout (20 minutes)
The main workout consists of two circuits, each containing a variety of bodyweight exercises. Perform exercises in each circuit for 45 seconds followed by 15 seconds of rest. Complete each circuit twice before moving to the next circuit. Take 1-minute rest between circuits.
Circuit 1
High Knees: Boost your cardiovascular fitness and engage your core muscles.
Push-Ups: Strengthen your chest, shoulders, and triceps.
Lunges: Alternate legs to improve balance and leg strength.
Plank to Shoulder Taps: Enhance core stability and control.
Take a 1-minute rest before proceeding to Circuit 2.
Circuit 2
Burpees: Elevate your heart rate and engage multiple muscle groups.
Mountain Climbers: Improve your cardiovascular endurance and core strength.
Plank Jacks: Activate your core and increase your heart rate.
Tricep Dips (using a chair or low table if needed): Build strength in the back of your arms.
Cool Down (5 minutes)
Conclude your workout session with a series of stretches to aid recovery and flexibility. Hold each stretch for 30 seconds.
Seated Forward Bend: Stretch the hamstrings and lower back.
Cobra Stretch: Relax your lower back and open up the chest.
Child’s Pose: Rest and gently stretch the shoulders and spine.
Quadriceps Stretch: Stretch the front thighs, standing or using support for balance.
Finish with deep breathing to bring down the heart rate.