Advanced HIIT Workout – 20 Minutes
Introduction
This advanced HIIT workout is designed to challenge your limits in just 20 minutes. With a high intensity level and the use of some equipment, you’ll be in for a sweat-drenching session that maximizes calorie burn and improves cardiovascular fitness.
Warm-up (3 minutes)
Start with a dynamic warm-up to prepare your body:
1. High Knees – 1 minute
2. Arm Circles – 1 minute
3. Leg Swings – 1 minute
Workout Circuit (14 minutes)
The workout consists of 6 exercises, each performed for 45 seconds with a 15-second rest in between. Repeat the circuit twice.
Round 1:
1. Burpees with Jump – Use explosive movement for the jump; keep a steady pace.
2. Kettlebell Swings – Use a kettlebell and maintain a strong form to protect the back.
3. TRX Rows – Focus on squeezing the shoulder blades together.
4. Box Jumps – Use a sturdy box and land softly to reduce impact.
5. Dumbbell Thrusters – Combine squats with an overhead press using moderate-weight dumbbells.
6. Mountain Climbers – Maintain a quick pace while keeping the core engaged.
Rest Period
Take a 1-minute rest before starting Round 2. Rehydrate and take deep breaths.
Round 2:
Repeat all exercises from Round 1 with the same intensity and focus.
Cool Down and Stretch (3 minutes)
Finish your workout with a cool-down to aid recovery:
1. Forward Fold – Stretch your hamstrings and back.
2. Chest Opener – Stand tall and interlace your fingers behind your back to stretch the chest.
3. Quadriceps Stretch – Stand on one leg and pull the other heel towards the glutes.
Conclusion
Great work! You’ve completed a high-intensity advanced HIIT workout. Always remember to listen to your body and gradually increase intensity over time.