Intermediate HIIT Workout: 20-Minute Moderate Intensity
Warm-Up (5 Minutes)
Begin with a dynamic warm-up to prepare your body for the workout ahead.
1. Arm Circles: 1 minute in each direction
2. High Knees: 1 minute
3. Bodyweight Squats: 1 minute
4. Alternating Lunges: 1 minute
Main HIIT Circuit (12 Minutes)
Complete each exercise for 45 seconds, then rest for 15 seconds before moving to the next exercise. Repeat the circuit twice.
1. Jump Squats
Focus on explosive power, landing softly to protect your joints.
2. Plank to Push-Up
Alternate between a high plank and push-up position, engaging your core throughout.
3. Lateral Lunges
Step out to the side, lowering your body and keeping your stationary leg straight.
4. Burpees
Perform each burpee smoothly, jumping high at the top of the movement.
5. Mountain Climbers
Keep your core tight as you drive your knees towards your chest at a brisk pace.
Cool Down and Stretch (3 Minutes)
Finish your workout with a gentle cool down to bring your heart rate back to normal.
1. Forward Fold: 1 minute
2. Cat-Cow Stretch: 1 minute
3. Child’s Pose: 1 minute
Ensure a proper cool down to maximize recovery and prevent injury.