Intermediate HIIT Workout
Warm-Up (5 minutes)
Begin your workout with a dynamic warm-up to prepare your body for the upcoming exercises. Perform each exercise for 1 minute with minimal rest in between.
- Jumping Jacks: Get your heart rate up with this full-body exercise.
- Arm Circles: Perform small and large circles to loosen up your shoulders.
- Hip Circles: Gently rotate hips to increase mobility.
- Knee Hugs: Alternating legs to warm up your glutes and hamstrings.
- High Knees: March or jog in place to elevate your heart rate.
Workout Routine (30 minutes)
This moderate intensity HIIT workout consists of 6 different exercises. Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete the circuit for a total of 4 rounds with a 1-minute rest between each round.
- Burpees: Start in a standing position, drop into a squat, kick your feet back into a plank, return to squat, and leap up.
- Squat Jumps: Perform a regular squat and explode upward, landing softly with knees slightly bent.
- Mountain Climbers: Assume a plank position and quickly alternate knees towards your chest.
- Plank to Push-Up: Transition from a forearm plank to a push-up position and back down.
- Lunge Jumps: Jump to switch legs in a lunge position, focusing on maintaining balance.
- Core Twist: Sit on your bum, lift feet off the floor, and twist torso from side to side.
Cool Down (5 minutes)
Complete your workout with a cool down to help relax your muscles and lower your heart rate. Hold each stretch for 30 seconds and breathe deeply.
- Standing Forward Bend: Gently hang your upper body forward to stretch your hamstrings and lower back.
- Quad Stretch: Pull one heel to the glutes while standing, keeping knees together.
- Cat-Cow Stretch: Alternate between arching and rounding your back to release tension.
- Child’s Pose: Sit back on your heels and extend arms forward on the ground.
- Sphinx Pose: Lie on your stomach and prop your chest up with forearms.
Ensure you stay hydrated and listen to your body throughout this workout. Rest if needed and modify exercises to suit your fitness level.