HIIT

Advanced Level 30-Minute High-Intensity HIIT Workout with Some Equipment – Get Ready to Sweat!

Advanced High-Intensity Interval Training (HIIT) Workout

Introduction and Warm-Up

Welcome to your Advanced HIIT Workout. This session is designed to push your limits and elevate your fitness to the next level. Before we start, let’s warm up for 5 minutes to prepare your body.

Warm-Up Routine:

1. Jumping Jacks: 1 minute
2. High Knees: 1 minute
3. Arm Circles: 1 minute
4. Hip Circles: 1 minute
5. Dynamic Lunges: 1 minute

Workout Overview

This 30-minute workout consists of high-intensity intervals combining bodyweight exercises and equipment-based movements. Each exercise is performed for 45 seconds at maximum effort, followed by 15 seconds of rest.

Equipment Needed

You’ll need the following equipment:

Resistance Bands
Dumbbells (medium weight)
Jump Rope

Workout Routine

Round 1:

1. Burpees with Push-Up: 45 seconds
2. Resistance Band Squats: 45 seconds
3. Jump Rope: 45 seconds
Rest: 15 seconds between exercises

Round 2:

1. Renegade Rows (using dumbbells): 45 seconds
2. Jump Squats: 45 seconds
3. Bicycle Crunches: 45 seconds
Rest: 15 seconds between exercises

Round 3:

1. Plank to Push-Up: 45 seconds
2. Resistance Band Lateral Walk: 45 seconds
3. Russian Twists (with dumbbell): 45 seconds
Rest: 15 seconds between exercises

Cool Down and Stretch

Finish with a 5-minute cool down to gradually bring your heart rate down and stretch your muscles to prevent injury.

Cool Down Routine:

1. Child’s Pose: 1 minute
2. Standing Forward Bend: 1 minute
3. Quad Stretch: 1 minute (30 seconds each leg)
4. Chest Opener: 1 minute
5. Hamstring Stretch: 1 minute (30 seconds each leg)

You’ve completed the Advanced HIIT Workout. Great job pushing through!

Leave a Comment

Your email address will not be published. Required fields are marked *