Intermediate 30-Minute HIIT Workout
Warm-Up (5 Minutes)
Start with a comprehensive warm-up to prepare your body for the workout. Follow these exercises, performing each for 1 minute:
1. Jumping Jacks: Increase heart rate and loosen muscles.
2. Arm Circles: Engage the shoulders with forward and backward circles.
3. High Knees: Elevate your heart rate and engage the core.
4. Leg Swings: Dynamic stretching for the legs. Perform forward swings, then side-to-side.
5. Torso Twists: Loosen the spine and engage the obliques.
Workout Circuit (20 Minutes)
The workout circuit consists of four rounds. Each exercise is 45 seconds of work followed by 15 seconds of rest. Repeat the entire circuit four times.
1. Squat Jumps: Engage the glutes, quads, and calves. Aim for explosive power.
2. Push-Ups: Focus on upper body strength, keeping core tight.
3. Burpees: Combine strength and cardio by incorporating a push-up and a jump.
4. Plank Jacks: Start in a plank position. Jump feet wide, then back to center, maintaining core tightness.
5. Lunges with Knee Drive: Alternate legs. Step forward into a lunge, then drive the back knee up as you stand.
Cool Down (5 Minutes)
Finish the session with stretching exercises to cool down and promote flexibility.
1. Standing Hamstring Stretch: Reach for the toes, maintaining a slight bend in the knees.
2. Quad Stretch: Standing on one leg, pull the opposite foot towards your glutes.
3. Child’s Pose: Stretch the lower back, shoulders, and relax the entire body.
4. Cat-Cow Stretch: Flow between arching and rounding the back to release tension.
5. Deep Breathing: Conclude with deep breaths to slow the heart rate and relax the mind.