Intermediate 20-Minute HIIT Workout
Overview
This 20-minute HIIT session is designed for intermediate levels, combining moderate intensity exercises without the need for equipment. This routine will help in building cardiovascular strength, endurance, and overall fitness.
Warm-Up (5 minutes)
Start with a thorough warm-up to prepare your body for the workout and prevent injury.
- Jumping Jacks – 1 minute
- High Knees – 1 minute
- Arm Circles – 1 minute forward, 1 minute backward
- Bodyweight Squats – 1 minute
Main Workout (12 minutes)
Perform each exercise for 45 seconds followed by a 15-second rest. Repeat the circuit twice.
Round 1
- Burpees: Explode upward after a push-up position.
- Plank to Push-up: Move from forearm plank to hand plank continuously.
- Reverse Lunges: Alternate stepping back, engaging core and glutes.
- Mountain Climbers: Rapid leg movement in plank position.
- Russian Twists: Sit with feet elevated and twist torso from side to side.
- Plank Taps: In plank position, alternate tapping shoulders with opposite hand.
Round 2
Repeat the same exercises as Round 1. Focus on maintaining form and controlled breathing.
Cool Down (3 minutes)
Complete the workout with some stretches to improve flexibility and help muscles recover.
- Standing Forward Bend – 1 minute
- Quad Stretch – 30 seconds each leg
- Cat-Cow Stretch – 1 minute
- Child’s Pose – 1 minute
Make sure to hydrate and listen to your body throughout the session. Enjoy your workout!