Intermediate HIIT Workout: 40-Minute Session
Warm-Up (5 Minutes)
Start by preparing your body for the workout ahead. This will increase your heart rate and warm up your muscles.
1. Jumping Jacks – 1 minute
2. Arm Circles – 1 minute
3. High Knees – 1 minute
4. Bodyweight Lunges – 1 minute
5. Mountain Climbers – 1 minute
Workout Circuit (30 Minutes)
Complete each exercise for 45 seconds, followed by a 15-second rest. Repeat the circuit three times.
1. Bodyweight Exercise Circuit
1. Squat Jumps – Engage your core and keep your back straight.
2. Push-Ups – Keep your body in a straight line from head to heels.
3. Plank to Shoulder Taps – Stabilize your hips while alternating taps.
4. Side Lunges – Step out wide and lower into a side lunge.
5. Burpees – Explode into the jump at the end of each burpee.
Active Rest (2 Minutes)
Perform light activities like walking or slow jogging in place to maintain heart rate.
2. Core and Balance Exercise Circuit
1. Russian Twists – Focus on rotating your torso from the core.
2. Bicycle Crunches – Engage your abs and maintain smooth, controlled movements.
3. Single-Leg Balance – Hold for 30 seconds on each side, focusing on balance.
4. Superman – Lift limbs and upper body off the ground, hold briefly, and release.
5. Plank Jacks – Jump feet in and out while maintaining a strong plank position.
Cooldown and Stretch (5 Minutes)
Gently reduce your heart rate and stretch major muscle groups to enhance flexibility and recovery.
1. Standing Toe Touch – Stretch through the hamstrings and lower back.
2. Quad Stretch – Pull foot toward the glutes, balancing on one leg as you stretch the quad.
3. Child’s Pose – Relax the shoulders and stretch the lower back.
4. Seated Forward Fold – Reach for your toes while sitting to stretch your back and legs.
5. Cat-Cow Stretch – Transition between arching and rounding your back to mobilize the spine.