Amp Up Your Fitness: Intermediate 40-Minute Moderate Intensity HIIT, No Equipment Required (Gym Membership, Who?)

Intermediate 40-Minute Moderate Intensity HIIT Workout

This workout requires no equipment and is perfect for anyone at an intermediate fitness level looking to enhance their cardiovascular fitness and strength.

Warm-Up (5 minutes)

• Jumping Jacks – 1 minute
• Arm Circles – 1 minute (30 seconds forwards, 30 seconds backwards)
• High Knees – 1 minute
• Dynamic Lunges – 1 minute
• Butt Kicks – 1 minute

Workout (30 minutes)

Perform each exercise for 40 seconds followed by 20 seconds of rest. Complete 3 rounds with a 1-minute rest between each round.

1. Burpees
2. Squat Jumps
3. Push-Ups
4. Mountain Climbers
5. Plank Jacks
6. Reverse Lunges
7. Tricep Dips (using a chair, if available)
8. Bicycle Crunches

Round Rest

• Rest for 1 minute between each round

Cool Down (5 minutes)

• Standing Forward Bend – 1 minute
• Cat-Cow Stretch – 1 minute
• Child’s Pose – 1 minute
• Seated Forward Fold – 1 minute
• Deep Breathing in a Comfortable Sitting Position – 1 minute

Remember to hydrate and listen to your body throughout the workout. Adjust the exercises and intensity as needed based on your fitness level.