Intermediate HIIT Workout
Warm-Up (5 minutes)
Start with a light cardio routine to prepare your body for the workout. Perform each of the following exercises for 1 minute:
– Jumping Jacks
– High Knees
– Arm Circles (Clockwise and Counterclockwise)
– Bodyweight Squats
– Dynamic Stretching (Leg Swings and Torso Twists)
Main Workout (20 minutes)
Round 1 (10 minutes)
Complete the following exercises with a 40-second work period followed by a 20-second rest. Repeat the cycle twice:
1. Dumbbell Thrusters: Engage your entire body by performing a squat and pressing dumbbells overhead as you rise.
2. Mountain Climbers: With hands on the floor, drive your knees quickly towards your chest in a plank position.
3. Bent Over Rows: Using dumbbells, hinge at the hips with a flat back, pulling the weights towards your hips.
4. Plank Jacks: In a plank position, jump your feet out and in, like jumping jacks.
Round 2 (10 minutes)
Maintain the same 40-second work and 20-second rest timeframe. Repeat twice:
1. Kettlebell Swings: Swing a kettlebell between your legs and up to shoulder height using your hips.
2. Burpees: Drop into a squat, kick your feet back into a plank, return to squat, then jump up.
3. Russian Twists: Seated on the floor, twist your torso side to side with a dumbbell.
4. Skaters: Leap side to side, landing on one foot, mimicking a skating motion.
Cool Down and Stretch (5 minutes)
End your session with a gentle cool down to reduce heart rate and stretch muscles. Hold each stretch for 30 seconds:
– Forward Fold: Stretch your hamstrings and lower back.
– Quad Stretch: Pull your heel towards your glutes, balancing on one foot.
– Chest Opener: Clasp hands behind your back and lift them while standing upright.
– Child’s Pose: Sit back on your heels with arms stretched forward on the ground.