Intermediate HIIT Workout – 40 Minutes
Workout Overview
- Level: Intermediate
- Duration: 40 Minutes
- Intensity: Moderate
- Equipment: Dumbbells, Resistance Band, Mat
Warm-Up (5 Minutes)
- Jumping Jacks – 1 Minute
- Arm Circles – 1 Minute
- Knee Hugs – 1 Minute
- Bodyweight Squats – 1 Minute
- High Knees – 1 Minute
Main Workout (30 Minutes)
Round 1 (Repeat 3 times with 30 seconds rest between exercises)
- Squat to Press with Dumbbells – 45 Seconds
- Mountain Climbers – 45 Seconds
- Resistance Band Rows – 45 Seconds
- Plank Hold – 45 Seconds
Round 2 (Repeat 3 times with 30 seconds rest between exercises)
- Burpees – 45 Seconds
- Alternating Lunges with Dumbbells – 45 Seconds
- Push-Ups – 45 Seconds
- Russian Twists with Dumbbell – 45 Seconds
Cool Down (5 Minutes)
- Standing Hamstring Stretch – 1 Minute
- Quad Stretch – 1 Minute (30 seconds each leg)
- Shoulder Stretch – 1 Minute (30 seconds each arm)
- Cat-Cow Stretch – 1 Minute
- Child’s Pose – 1 Minute