Intermediate HIIT Workout
Warm-Up (3 Minutes)
Begin with a light warm-up to prepare your body for the workout. Perform each move for 30 seconds.
1. Jogging in Place: Increase your heart rate and get your blood pumping.
2. Arm Circles: Rotate your arms forward and backward to loosen your shoulder joints.
3. Leg Swings: Swing each leg back and forth to improve flexibility.
Main Workout (16 Minutes)
This workout consists of 4 exercises. Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete 3 rounds of this circuit.
1. Jump Squats
Stand with feet shoulder-width apart, lower into a squat, then explode upwards into a jump. Land softly and repeat.
2. Push-Up Plank with Shoulder Taps
Start in a plank position with hands under shoulders. Perform a push-up, then tap each shoulder with the opposite hand. Keep your core tight throughout.
3. Lateral Lunge with Knee Drive
Step to the side into a deep lunge, push off, and drive your knee upwards. Alternate sides with each rep.
4. Mountain Climbers
In a plank position, bring your knees towards your chest one at a time in quick succession as if running in place.
Cool Down (1 Minute)
End your workout with a brief cool-down to help your body recover.
1. Standing Forward Bend: Stretch out your hamstrings and lower back by bending forward.
2. Chest Opener: Interlace your fingers behind your back and lift your arms to stretch the chest.
Conclusion
You have completed an intermediate HIIT workout in 20 minutes! Remember to hydrate and fuel your body properly post-workout for optimal recovery.