Intermediate HIIT Workout: 30 Minutes
Warm-Up (5 Minutes)
Start your workout by gradually increasing your heart rate. Spend 5 minutes warming up to prevent injury and prepare your body for the workout.
Exercises:
- Jumping Jacks: 1 minute
- Arm Circles: 30 seconds each direction
- High Knees: 1 minute
- Bodyweight Squats: 1 minute
- Leg Swings: 30 seconds each leg
Main Workout Circuit (20 Minutes)
This circuit focuses on both cardiovascular endurance and strength. Perform each exercise for 40 seconds with 20 seconds of rest between exercises. Complete the circuit twice.
Exercises:
- Dumbbell Thrusters: Use a medium weight. Keep your core engaged.
- Mountain Climbers: Focus on speed while maintaining form.
- Kettlebell Swings: Choose a weight you can control without compromising form.
- Push-Ups: Keep a steady pace, modifying on knees if needed.
- Stationary Lunges: Alternate legs with control and precision.
- Plank Shoulder Taps: Maintain a plank position while tapping shoulders.
Cool Down & Stretch (5 Minutes)
End your workout with a cool down to help your heart rate return to normal. Use this time to stretch and relax your muscles.
Stretching Exercises:
- Standing Quad Stretch: 30 seconds each leg
- Hamstring Stretch: 1 minute, reaching for your toes
- Shoulder Stretch: 30 seconds each arm
- Cat-Cow Stretch: 1 minute, flowing between positions
- Child’s Pose: 1 minute, relaxing into the stretch
Remember to go at your own pace, listen to your body, and stay hydrated throughout the workout.