Advanced HIIT Workout: No Equipment Needed
Warm-Up (5 Minutes)
Begin with a full-body warm-up to prepare your muscles and get your heart rate up. Perform each exercise for 1 minute.
1. Jumping Jacks: Start with your feet together and hands by your side. Jump and spread your legs while bringing your hands overhead. Jump back to the starting position.
2. High Knees: Jog in place while bringing your knees as high as possible with each step. Keep your core tight and engage your arms.
3. Arm Circles: Extend your arms out to the sides and make small circles, gradually making them bigger. Do 30 seconds forwards and 30 seconds backwards.
4. Butt Kicks: Run in place while kicking your heels towards your glutes. Swing your arms for momentum.
5. Dynamic Hip Flexor Stretch: Step forward into a lunge and reach the opposite arm over your head, keeping your back straight.
HIIT Session (30 Minutes)
This session consists of 5 sets of exercises. Perform each exercise for 45 seconds followed by 15 seconds rest. Take a 1-minute rest between sets.
Set 1
1. Burpees: Start in a standing position, drop into a squat, place your hands on the floor, kick your feet back into a plank, perform a push-up, jump your feet back to your hands, and leap into the air.
2. Mountain Climbers: In a plank position, rapidly bring your knees to your chest, alternating legs as if running.
3. Plyometric Lunges: Jump into a lunge position, immediately switch legs and repeat, maintaining a steady pace.
Set 2
1. Tuck Jumps: Jump up, bringing your knees towards your chest, and land softly back into a squat position.
2. Plank Jacks: In a plank position, jump your feet apart and back together, keeping your core engaged.
3. Push-Up to Plank: Perform a push-up, then transition to a side plank. Return to push-up position and transition to the other side plank.
Set 3
1. Broad Jumps: Launch forward into a squat, jump as far as possible, land softly, and immediately go into the next jump.
2. Spider-Man Push-Ups: While performing a push-up, bring one knee towards your elbow. Alternate sides with each push-up.
3. Squat Pulses: Lower into a squat and perform small pulses at the bottom of the movement to intensify the burn.
Set 4
1. Star Jumps: Jump explosively while extending your arms and legs into a star shape before bringing them back in for landing.
2. Plank to Frogger: Jump your feet from a plank position to the outside of your hands and back to plank.
3. Tricep Dips: Find an elevated surface, position your hands shoulder-width apart, and lower your body, bending your elbows to 90 degrees before pressing back up.
Set 5
1. Lateral Lunges: Step to the side into a lunge, pushing your hips back while keeping the opposite leg straight. Alternate sides.
2. Bicycle Crunches: Lie on your back, bringing one knee and the opposite elbow together while extending the other leg. Alternate sides in a pedaling motion.
3. Frog Jumps: Squat low, place your hands on the floor between your feet, and explode forward, landing softly into another