Advanced 40-Minute HIIT Workout
Overview
This advanced-level HIIT workout is designed for those who are already comfortable with high-intensity training and want to push their limits. The following session is high intensity and requires no equipment, making it perfect for a home or outdoor workout.
Workout Structure
The workout is structured into four rounds, each lasting 10 minutes. Each round includes a combination of different exercises performed at maximum effort for 45 seconds, followed by a 15-second rest. Take a 1-minute rest between rounds.
Warm-Up (5 Minutes)
Start with a dynamic warm-up to prepare your body:
1. Arm Circles – 1 minute
2. Leg Swings – 1 minute (30 seconds each leg)
3. Jumping Jacks – 1 minute
4. High Knees – 1 minute
5. Bodyweight Squats – 1 minute
Round 1
1. Burpees – 45 seconds
2. Rest – 15 seconds
3. Plyometric Push-Ups – 45 seconds
4. Rest – 15 seconds
5. Mountain Climbers – 45 seconds
6. Rest – 15 seconds
7. Jump Squats – 45 seconds
8. Rest – 15 seconds
Round 2
1. Broad Jumps – 45 seconds
2. Rest – 15 seconds
3. Handstand Hold – 45 seconds
4. Rest – 15 seconds
5. Tuck Jumps – 45 seconds
6. Rest – 15 seconds
7. Alternating Lunge Jumps – 45 seconds
8. Rest – 15 seconds
Round 3
1. Plank Jacks – 45 seconds
2. Rest – 15 seconds
3. Spider Push-Ups – 45 seconds
4. Rest – 15 seconds
5. Skater Jumps – 45 seconds
6. Rest – 15 seconds
7. High Plank to Low Plank – 45 seconds
8. Rest – 15 seconds
Round 4
1. Sprint in Place – 45 seconds
2. Rest – 15 seconds
3. Russian Twists – 45 seconds
4. Rest – 15 seconds
5. Side-to-Side Push-Ups – 45 seconds
6. Rest – 15 seconds
7. Plank with Shoulder Taps – 45 seconds
8. Rest – 15 seconds
Cool Down (5 Minutes)
Conclude your workout with a cool-down to relax your muscles:
1. Forward Bend Stretch – 1 minute
2. Cat-Cow Stretch – 1 minute
3. Child’s Pose – 1 minute