20-Minute Intermediate HIIT Workout
Warm-Up (3 minutes)
Start your workout with a dynamic warm-up to prepare your body and prevent injuries. Perform the following exercises for 30 seconds each:
– Jumping Jacks
– Arm Circles
– High Knees
– Butt Kicks
– Bodyweight Squats
– Lunge with Twist
Workout Circuit (15 minutes)
Complete the following circuit of exercises. Perform each exercise for 40 seconds, followed by 20 seconds of rest. Repeat the circuit twice.
Exercise 1: Squat to Alternating Lunge
Start in a squat position, rise and step back into a reverse lunge with your right leg, return to the squat, and repeat with the left leg.
Exercise 2: Push-Up to Plank Jack
Perform a standard push-up followed by a plank jack by jumping your feet wide in a plank position, then back together.
Exercise 3: Bicycle Crunches
Lie on your back with your hands behind your head. Lift your knees to a 45-degree angle and perform a bicycle pedaling motion, alternately touching your elbows to the opposite knee.
Exercise 4: Burpees
Begin in a standing position, drop into a squat position with your hands on the ground, kick your feet back into a plank position, return your feet to the squat position, and jump upwards.
Exercise 5: Skaters
Jump laterally from one foot to the other, simulating a speed skater’s movement. Ensure to keep a low stance and engage your core throughout.
Cool Down (2 minutes)
Finish your workout with a stretching routine to help your muscles recover. Hold each of the following stretches for 20-30 seconds:
– Hamstring Stretch
– Quadriceps Stretch
– Chest Stretch
– Shoulder Stretch
– Child’s Pose
Remember to hydrate and refuel your body properly after your workout for optimal recovery.