Advanced HIIT Workout – No Equipment
Warm-Up (5 Minutes)
Start with a dynamic warm-up to prepare your body for the workout. Perform each exercise for 30 seconds with minimal rest in between.
1. Jumping Jacks
2. High Knees
3. Arm Circles – 15 seconds forward, 15 seconds backward
4. Leg Swings – Forward and backward
5. Torso Twists
Workout Routine (20 Minutes)
Complete each set of exercises as a circuit. Perform each exercise for 45 seconds followed by 15 seconds rest. Repeat the circuit twice.
Set 1
1. Burpees
2. Plyometric Lunges
3. Mountain Climbers
4. Push-Ups to Plank Jacks
5. Tuck Jumps
Set 2
1. Side-to-Side Speed Skaters
2. Broad Jumps
3. Spiderman Push-Ups
4. Russian Twists – Keep feet off the ground
5. Plank to Elbow Plank
Cool Down and Stretch (5 Minutes)
Conclude your workout with some static stretching to aid in recovery and prevent injury. Hold each stretch for 30 seconds.
1. Standing Quad Stretch
2. Hamstring Stretch – Touch your toes or the floor
3. Chest Opener – Hands clasped behind the back
4. Shoulder Stretch
5. Child’s Pose