Intermediate HIIT Workout
Warm-Up: 5 Minutes
Start with a light warm-up to prepare your body for the workout. Begin with 1 minute of jumping jacks, followed by 1 minute of high knees. Next, perform a dynamic stretch series: 1 minute of arm circles, 1 minute of leg swings, and finish with 1 minute of bodyweight squats.
Main Workout: 12 Minutes
This workout consists of three rounds. Each round contains four exercises performed for 45 seconds each, with a 15-second rest between exercises. Rest for 1 minute between rounds.
Round 1
1. Squat to Press: Using dumbbells, perform a squat and press the weights overhead as you stand. Focus on a steady pace and maintaining good form.
2. Mountain Climbers: Start in a plank position and drive your knees alternately towards your chest at a moderate pace.
3. Bent-Over Rows: With dumbbells, bend forward at the hips and pull the weights towards your waist, squeezing the shoulder blades together.
4. Plank Jacks: In a plank position, jump your feet out and in, like a horizontal jumping jack.
Round 2
1. Lateral Lunges: Step out to the side, pushing your hips back and bending the knee. Alternate sides.
2. Burpees: With hands beneath shoulders, jump back into a plank, perform a push-up, jump feet forward, and leap up.
3. Russian Twists: Sit on the floor, lean back slightly, and twist the torso while holding a dumbbell or weight plate.
4. Skaters: Hop from side to side, mimicking a skating motion. Focus on maintaining balance and using your arms for momentum.
Round 3
1. Deadlifts: Perform with dumbbells, focusing on hinging at the hips and keeping the back flat.
2. Jump Squats: Perform a squat and explode upward into a jump, landing softly.
3. Shoulder Taps: In a plank position, tap each shoulder with the opposite hand, keeping hips stable.
4. Bicycle Crunches: Lying on your back, alternate bringing each elbow towards the opposite knee in a pedaling motion.
Cool Down: 3 Minutes
Conclude with a cool down to lower your heart rate and stretch your muscles. Spend 1 minute in standing forward fold, followed by 1 minute of seated hamstring stretch on each leg. Wrap up with deep breathing, focusing on slow inhales and exhales.