Advanced 30-Minute High-Intensity Interval Training (HIIT) Workout
Warm-Up (5 Minutes)
Start with a dynamic warm-up to prepare your body for the intense workout ahead. This should be around five minutes long.
- 1 minute of Jumping Jacks
- 1 minute of High Knees
- 1 minute of Butt Kickers
- 1 minute of Arm Circles (30 seconds forward, 30 seconds backward)
- 1 minute of Bodyweight Squats
HIIT Workout (20 Minutes)
Each exercise in this circuit is performed for 45 seconds with a 15-second rest in between. Complete the circuit twice.
- Burpees
- Mountain Climbers
- Plyometric Lunges
- Push-ups
- Plank Jacks
- Skaters (lateral jumps)
- Tuck Jumps
- Bicycle Crunches
- Tricep Dips (using a low step or platform, if available)
- V-Ups
Cool Down & Stretch (5 Minutes)
Conclude your workout with a cool down and stretching routine to help your body recover and prevent injury.
- 1 minute of Deep Breathing with Arm Stretch
- 1 minute of Standing Hamstring Stretch (30 seconds per leg)
- 1 minute of Quadriceps Stretch (30 seconds per leg)
- 1 minute of Shoulder Stretch (30 seconds each side)
- 1 minute of Child’s Pose
Stay hydrated and listen to your body. Push yourself through each interval, but remember to maintain proper form to avoid injury. Enjoy your workout!