Intermediate 30-Minute HIIT Workout
Warm-Up (5 Minutes)
Begin with a 5-minute warm-up to prepare your body for the workout ahead. This will help increase your heart rate and loosen up your muscles.
Jumping Jacks: 1 minute
High Knees: 1 minute
Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
Bodyweight Squats: 1 minute
Lunges: 1 minute (alternating legs)
Main HIIT Workout (20 Minutes)
The main workout consists of 5 exercises, each performed for 40 seconds followed by 20 seconds of rest. Complete 4 rounds in total, resting for 1 minute between each round.
1. Burpees: Engage your whole body with this dynamic exercise that includes a squat, plank, and jump all in one.
2. Mountain Climbers: Maintain a plank position and quickly alternate bringing your knees towards your chest.
3. Plank Shoulder Taps: In a plank position, tap each shoulder with the opposite hand while keeping your core stable.
4. Jump Squats: Perform a squat followed by an explosive jump. Land softly back into the squat position.
5. Bicycle Crunches: Lie on your back and alternate bringing your elbow to the opposite knee. Focus on engaging your core.
Cool Down and Stretch (5 Minutes)
Conclude your workout with a cool-down session to bring your heart rate down and stretch your muscles.
Standing Hamstring Stretch: 1 minute per leg
Child’s Pose: 1 minute
Cat-Cow Stretch: 1 minute
Seated Forward Fold: 1 minute
Take deep breaths throughout the cool down, and enjoy the sense of accomplishment from completing your workout.