Unlock the Beast Mode: Advanced 30-Minute HIIT with Just Enough Gear for Pretending you’re in a Gym

Equipment Needed

• Resistance bands
• Dumbbells
• Kettlebell
• Mat
• Timer

Workout Structure

Complete each exercise for 45 seconds, followed by 15 seconds of rest. Repeat each circuit 3 times. Rest for 1 minute between circuits.

Warm-Up (5 Minutes)

1. Jogging in place – 1 minute
2. Dynamic stretches (arm circles, leg swings) – 1 minute
3. High knees – 1 minute
4. Butt kicks – 1 minute
5. Bodyweight squats – 1 minute

Circuit 1

1. Kettlebell Swings
2. Push-Ups with Rotation
3. Jump Squats
4. Burpees
5. Mountain Climbers

Circuit 2

1. Resistance Band Squat Rows
2. Dumbbell Snatches
3. Plyometric Lunges
4. Plank to Push-Up
5. Box Jumps

Cool Down & Stretch (5 Minutes)

1. Child’s Pose – 1 minute
2. Seated Forward Bend – 1 minute
3. Quad Stretch – 1 minute per side
4. Cross-Body Shoulder Stretch – 30 seconds per side
5. Neck Stretch – 30 seconds per side

Notes

Maintain proper form throughout each exercise. Focus on explosive movements during plyometric exercises.