Intermediate HIIT Workout: 20-Minute Routine
Warm-Up (3 minutes)
Start by preparing your body for the workout. The goal is to increase your heart rate gradually and loosen up your muscles.
- Jumping Jacks – 1 minute
- Arm Circles – 30 seconds (15 seconds each direction)
- High Knees – 1 minute
Workout Circuit (15 minutes)
This circuit consists of five exercises. Perform each exercise for 45 seconds, followed by a 15-second rest. After completing all exercises, rest for 1 minute before repeating the circuit.
- Squat Jumps
- Push-Ups
- Plank Jacks
- Bicycle Crunches
- Burpees
Complete three rounds of this circuit. Focus on maintaining a moderate intensity, ensuring you maintain proper form and technique throughout the exercises.
Cool Down (2 minutes)
Conclude your workout with a cool down to help your heart rate return to normal and to stretch out your muscles.
- Standing Forward Bend – 1 minute
- Deep Breathing – 1 minute
This 20-minute HIIT workout is designed to challenge your body, improve cardiovascular endurance, and build strength without any equipment. Enjoy your workout and remember to stay hydrated!