Advanced HIIT Workout: 30-Minute High-Intensity Routine
Warm-Up (5 Minutes)
Before diving into this advanced HIIT workout, it’s crucial to properly warm up your body to prevent injury and enhance performance. Begin with the following exercises:
Jumping Jacks: 1 minute
High Knees: 1 minute
Bodyweight Squats: 1 minute
Arm Circles: 1 minute (30 seconds each direction)
Dynamic Stretches: 1 minute (focus on legs and arms)
Workout Routine (20 Minutes)
This section involves high-intensity exercises using equipment such as dumbbells, kettlebells, or a jump rope. Complete as many repetitions as possible (AMRAP) within each 45-second work interval, followed by a 15-second rest. Repeat the circuit twice.
Burpees: 45 seconds on, 15 seconds rest
Kettlebell Swings: 45 seconds on, 15 seconds rest
Dumbbell Thrusters: 45 seconds on, 15 seconds rest
Box Jumps: 45 seconds on, 15 seconds rest
Plank with Shoulder Taps: 45 seconds on, 15 seconds rest
Cool Down (5 Minutes)
After completing the intense workout, it’s important to gradually bring your heart rate down and stretch major muscle groups. Perform the following cool-down exercises:
Standing Forward Bend: 1 minute
Quad Stretch: 1 minute (30 seconds each leg)
Butterfly Stretch: 1 minute
Child’s Pose: 1 minute
Deep Breathing: 1 minute (focus on inhaling deeply and exhaling slowly)