Intermediate HIIT Workout Plan
Overview
This 40-minute workout is designed to challenge intermediate-level practitioners with a moderate-intensity routine. The session incorporates some equipment to enhance the workout and ensure a comprehensive full-body experience.
Warm-Up (5 Minutes)
Start with a dynamic warm-up to prepare your body for the workout. Perform each exercise for 30 seconds, moving smoothly from one to the next:
- High Knees
- Arm Circles
- Leg Swings (front to back and side to side)
- Jumping Jacks
- Bodyweight Squats
Workout Circuit (30 Minutes)
Round 1
Perform each exercise for 40 seconds, followed by 20 seconds of rest:
- Kettlebell Swings
- Push-Ups (on knees if needed)
- Box Jumps or Step-Ups (on a sturdy bench or box)
- Bent Over Rows (with dumbbells)
- Mountain Climbers
Rest for 1 minute before repeating.
Round 2
Perform each exercise for 40 seconds, followed by 20 seconds of rest:
- Burpees
- Walking Lunges (with or without weights)
- Bicycle Crunches
- Tricep Dips (using a chair or bench)
- Plank Jacks
Rest for 1 minute before repeating.
Cool Down and Stretching (5 Minutes)
Complete the workout with a cool-down to help your body recover. Hold each stretch for 30 seconds:
- Standing Quad Stretch
- Hamstring Stretch (seated or standing)
- Chest Opener (interlink fingers behind back and stretch out)
- Child’s Pose
- Cobra Stretch
Remember to stay hydrated and listen to your body throughout the workout.