Advanced HIIT Workout: High Intensity, No Equipment
Warm-Up (5 minutes)
Begin with a dynamic warm-up to prepare your body for the intense session ahead.
Jumping Jacks: Perform continuous jumping jacks for 1 minute to elevate your heart rate.
High Knees: For the next minute, run in place bringing your knees up to your waist.
Arm Circles: Perform large arm circles forward for 30 seconds, then reverse for another 30 seconds.
Leg Swings: Stand on one leg, swinging the opposite leg forward and back for 30 seconds per leg.
Bodyweight Squats: Finish the warm-up with 1 minute of bodyweight squats, focusing on proper form.
Workout Circuit (20 minutes)
Execute each exercise for 45 seconds, followed by 15 seconds of rest. Complete the entire circuit four times.
1. Burpees:
Perform a full-body burpee from standing position, including a jump at the top.
2. Plyometric Push-Ups:
In a push-up position, lower your body and push off the ground explosively so your hands leave the floor.
3. Jump Squats:
Begin in a squat position, then explode upwards into a jump. Land softly and repeat.
4. Mountain Climbers:
In a plank position, drive your knees towards your chest alternately at a quick pace.
5. Bicycle Crunches:
Lie on your back, perform a crunch, and pedal your legs as if riding a bicycle, ensuring opposite elbow meets opposite knee.
6. Plank Jacks:
In a plank position, jump your legs out wide and back in, mimicking a jumping jack motion.
Cool-Down (5 minutes)
Gradually bring your heart rate down and enhance recovery with a cool-down routine.
Child’s Pose: Sit back on your heels with arms extended forward, holding for 1 minute.
Cobra Stretch: Lie on your stomach and push your upper body upwards into a gentle backbend for 1 minute.
Standing Forward Bend: Stand tall and slowly bend forward, reaching towards your toes for 1 minute.
Quad Stretch: Standing on one leg, pull the opposite heel to your glute, maintaining balance for 30 seconds per leg.
Finish with deep breathing exercises, inhaling through your nose and exhaling through your mouth to relax and rejuvenate.