Intermediate HIIT Workout: 20-Minute Moderate Intensity
Warm-Up (5 Minutes)
Start your workout with a warm-up to prepare your body. Spend 5 minutes performing these exercises:
High Knees: 1 minute
Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
Bodyweight Squats: 1 minute
Lateral Lunges: 1 minute (30 seconds each side)
Jumping Jacks: 1 minute
Workout Phase (12 Minutes)
Perform 3 rounds of the following exercises, with 45 seconds of work and 15 seconds of rest between exercises. Use the rest period between rounds to hydrate and reset (1 minute).
1. Dumbbell Thrusters: Hold a pair of dumbbells at your shoulders, squat down, and then drive up to press the weights overhead. Focus on a smooth, powerful movement.
2. Russian Twists: Sit on the ground with your knees bent and feet lifted. Hold a single dumbbell or weight plate and twist your torso to touch the weight to the ground on each side.
3. Box Jumps: Stand in front of a sturdy box or platform. Jump onto it with both feet, land softly, and step or jump back down.
4. Plank to Push-Up: Start in a plank position. Lower into a push-up and then return to the plank position. Repeat the sequence, focusing on core stability.
Cool Down (3 Minutes)
Conclude your workout with a cool-down session to aid recovery. Spend 3 minutes on these exercises:
Standing Forward Fold: 1 minute
Figure Four Stretch: 1 minute (30 seconds each leg)
Child’s Pose: 1 minute
Important Tips
Form: Focus on maintaining proper form to prevent injury and maximize efficiency.
Breathing: Remember to breathe steadily throughout each movement.
Hydration: Keep water nearby and stay hydrated.
Modify exercises as needed to fit your comfort and capability, ensuring that you maintain a moderate intensity level.