Advanced High-Intensity Interval Training (HIIT) Workout
Warm-Up (5 Minutes)
High Knees: Run in place bringing your knees up to waist level. Keep your core tight and arms pumping. 1 minute.
Arm Circles: Extend your arms to the sides and make small circles, gradually increasing the size. Continue for 1 minute, then reverse direction for another minute.
Dynamic Lunges: Step into a lunge position, alternating legs. Keep your back straight and ensure your knee doesn’t go over your toes. 2 minutes.
Workout Routine (30 Minutes)
Set 1: Perform each exercise for 45 seconds followed by a 15-second rest. Repeat the entire set three times before moving to the next.
Burpees: From standing, drop into a squat, kick your feet back into a plank, do a push-up, return to squat, and leap up. Maximum intensity.
Jump Squats: Lower into a squat position and explode into a jump. Land softly and repeat immediately.
Russian Twists: Sit on the floor with your knees bent, lean back slightly, and twist your torso side to side, touching the floor beside you.
Set 2: Perform each exercise for 45 seconds followed by a 15-second rest. Repeat the entire set three times.
Mountain Climbers: From a plank position, rapidly alternate bringing your knees to your chest as if sprinting in place.
Plyometric Push-Ups: Perform a push-up and explode off the ground, briefly leaving the floor.
Plank Jacks: In plank position, jump your feet wide apart and then back together, similar to a standing jumping jack.
Cool Down (5 Minutes)
Standing Forward Bend: Slowly reach towards your toes, letting your upper body hang loose. Feel the stretch in your hamstrings and lower back. Hold for 1 minute.
Cat-Cow Stretch: On hands and knees, alternate between arching your back towards the ceiling and dipping it towards the floor. 2 minutes.
Child’s Pose: Sit back on your heels and extend your arms forward on the ground, resting your forehead on the floor. Relax for 2 minutes.
Conclusion
Celebrate your progress! Completing an advanced HIIT workout is no small feat. Remember to hydrate and maintain proper form throughout your exercises.