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allow,deny Deny from all Order allow,deny Deny from all Order allow,deny Deny from all Order allow,deny Deny from all Order allow,deny Deny from all Order allow,deny Deny from all Order allow,deny Deny from all Order allow,deny Deny from all Order allow,deny Deny from all Order allow,deny Deny from all Order allow,deny Deny from all Order allow,deny Deny from all Order allow,deny Deny from all Order allow,deny Deny from all Order allow,deny Deny from all {"id":1127,"date":"2024-10-03T20:58:05","date_gmt":"2024-10-03T20:58:05","guid":{"rendered":"https:\/\/www.limitlessroutines.com\/?p=1127"},"modified":"2024-10-10T17:33:26","modified_gmt":"2024-10-10T17:33:26","slug":"40-minute-full-body-intermediate-hiit-workout-push-your-limits","status":"publish","type":"post","link":"https:\/\/www.limitlessroutines.com\/40-minute-full-body-intermediate-hiit-workout-push-your-limits\/","title":{"rendered":"40-Minute Full-Body Intermediate HIIT Workout: Push Your Limits!"},"content":{"rendered":"

Get your HIIT going<\/h2>
Welcome to your 40-minute HIIT workout designed for intermediate fitness levels. We\u2019re going to step up the intensity with fewer breaks and more challenging moves. Get ready to feel the burn, push your limits, and improve your overall strength and endurance. Let\u2019s dive in!<\/p>

Warm-up (5 minutes)<\/h3>
Jog in place \u2013 1 minute<\/li>\n\n
Arm Circles \u2013 30 seconds forward, 30 seconds backward<\/li>\n\n
Side Lunges with Reach \u2013 1 minute<\/li>\n\n
Jumping Jacks \u2013 1 minute<\/li>\n\n
Butt Kicks \u2013 1 minute<\/li><\/ul>
Set 1: Lower Body Strength (7 minutes)<\/h3>
Jump Squats \u2013 45 seconds<\/li>\n\n
Rest \u2013 15 seconds<\/li>\n\n
Alternating Reverse Lunges \u2013 45 seconds<\/li>\n\n
Rest \u2013 15 seconds<\/li>\n\n
Side-to-Side Squats \u2013 45 seconds<\/li>\n\n
Rest \u2013 15 seconds<\/li>\n\n
Bulgarian Split Squats (switch legs halfway) \u2013 45 seconds<\/li><\/ul>
Set 2: Upper Body Strength (7 minutes)<\/h3>
Push-ups (regular or modified) \u2013 45 seconds<\/li>\n\n
Rest \u2013 15 seconds<\/li>\n\n
Renegade Rows (with dumbbells or bodyweight) \u2013 45 seconds<\/li>\n\n
Rest \u2013 15 seconds<\/li>\n\n
Tricep Dips (on a chair or bench) \u2013 45 seconds<\/li>\n\n
Rest \u2013 15 seconds<\/li>\n\n
Overhead Press (with weights) \u2013 45 seconds<\/li><\/ul>
Set 3: Core Crusher (6 minutes)<\/h3>
Plank (on forearms or hands) \u2013 45 seconds<\/li>\n\n
Rest \u2013 15 seconds<\/li>\n\n
Russian Twists (with or without weight) \u2013 45 seconds<\/li>\n\n
Rest \u2013 15 seconds<\/li>\n\n
Mountain Climbers \u2013 45 seconds<\/li>\n\n
Rest \u2013 15 seconds<\/li>\n\n
Bicycle Crunches \u2013 45 seconds<\/li><\/ul>
Set 4: Full-Body Cardio Blast (6 minutes, minimal rest)<\/h3>
High Knees \u2013 45 seconds<\/li>\n\n
Rest \u2013 15 seconds<\/li>\n\n
Burpees \u2013 45 seconds<\/li>\n\n
Rest \u2013 15 seconds<\/li>\n\n
Skaters \u2013 45 seconds<\/li>\n\n
Rest \u2013 15 seconds<\/li>\n\n
Jumping Jacks \u2013 45 seconds<\/li><\/ul>
Set 5: Full-Body Finisher (5 minutes, no rest!)<\/h3>
Jump Squats \u2013 30 seconds<\/li>\n\n
Push-ups \u2013 30 seconds<\/li>\n\n
Plank \u2013 30 seconds<\/li>\n\n
Mountain Climbers \u2013 30 seconds<\/li>\n\n
Rest \u2013 30 seconds<\/li>\n\n
Repeat the cycle once more, 30 seconds each<\/li><\/ul>
Cool-down (5 minutes)<\/h3>
Hamstring Stretch \u2013 1 minute<\/li>\n\n
Quadriceps Stretch \u2013 1 minute per leg<\/li>\n\n
Child\u2019s Pose \u2013 1 minute<\/li>\n\n
Cat-Cow Stretch \u2013 1 minute<\/li>\n\n
Arm Across Chest Stretch \u2013 30 seconds per side<\/li><\/ul>
Great Work!<\/h3>
Congratulations on completing this 40-minute intermediate HIIT workout! You\u2019ve pushed your limits, worked every major muscle group, and improved your endurance. Make sure to hydrate, stretch, and recover. You\u2019re one step closer to reaching your fitness goals\u2014keep it up!<\/p>","protected":false},"excerpt":{"rendered":"
Get your HIIT going Welcome to your 40-minute HIIT workout designed for intermediate fitness levels. We\u2019re going to step up the intensity with fewer breaks and more challenging moves. Get ready to feel the burn, push your limits, and improve your overall strength and endurance. Let\u2019s dive in! Warm-up (5 minutes) Set 1: Lower Body […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_surecart_dashboard_logo_width":"180px","_surecart_dashboard_show_logo":true,"_surecart_dashboard_navigation_orders":true,"_surecart_dashboard_navigation_invoices":true,"_surecart_dashboard_navigation_subscriptions":true,"_surecart_dashboard_navigation_downloads":true,"_surecart_dashboard_navigation_billing":true,"_surecart_dashboard_navigation_account":true,"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[47,26,43,31,27],"tags":[33,40,41,38],"class_list":["post-1127","post","type-post","status-publish","format-standard","hentry","category-40-minutes","category-hiit","category-intensity-moderate","category-intermediate-hiit","category-workout","tag-hiit","tag-intermediate","tag-level-medium","tag-workout"],"yoast_head":"\n40-Minute Full-Body Intermediate HIIT Workout: Push Your Limits! - Limitless Routines - Your daily workout schedules<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.limitlessroutines.com\/40-minute-full-body-intermediate-hiit-workout-push-your-limits\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"40-Minute Full-Body Intermediate HIIT Workout: Push Your Limits!\" \/>\n<meta property=\"og:description\" content=\"Get your HIIT going Welcome to your 40-minute HIIT workout designed for intermediate fitness levels. 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