Advanced High-Intensity Interval Training (HIIT) Workout
Introduction and Warm-Up
Welcome to your Advanced HIIT Workout. This session is designed to push your limits and elevate your fitness to the next level. Before we start, let’s warm up for 5 minutes to prepare your body.
Warm-Up Routine:
1. Jumping Jacks: 1 minute
2. High Knees: 1 minute
3. Arm Circles: 1 minute
4. Hip Circles: 1 minute
5. Dynamic Lunges: 1 minute
Workout Overview
This 30-minute workout consists of high-intensity intervals combining bodyweight exercises and equipment-based movements. Each exercise is performed for 45 seconds at maximum effort, followed by 15 seconds of rest.
Equipment Needed
You’ll need the following equipment:
– Resistance Bands
– Dumbbells (medium weight)
– Jump Rope
Workout Routine
Round 1:
1. Burpees with Push-Up: 45 seconds
2. Resistance Band Squats: 45 seconds
3. Jump Rope: 45 seconds
Rest: 15 seconds between exercises
Round 2:
1. Renegade Rows (using dumbbells): 45 seconds
2. Jump Squats: 45 seconds
3. Bicycle Crunches: 45 seconds
Rest: 15 seconds between exercises
Round 3:
1. Plank to Push-Up: 45 seconds
2. Resistance Band Lateral Walk: 45 seconds
3. Russian Twists (with dumbbell): 45 seconds
Rest: 15 seconds between exercises
Cool Down and Stretch
Finish with a 5-minute cool down to gradually bring your heart rate down and stretch your muscles to prevent injury.
Cool Down Routine:
1. Child’s Pose: 1 minute
2. Standing Forward Bend: 1 minute
3. Quad Stretch: 1 minute (30 seconds each leg)
4. Chest Opener: 1 minute
5. Hamstring Stretch: 1 minute (30 seconds each leg)
You’ve completed the Advanced HIIT Workout. Great job pushing through!