Torso Twists – 1 minute<\/li>\n<\/ul>\nWorkout (20 minutes)<\/h3>\n
Perform each exercise for 40 seconds followed by 20 seconds of rest. Repeat the circuit twice.<\/strong><\/p>\n\n- Burpees<\/li>\n
- Push-ups<\/li>\n
- Lunges (alternating legs)<\/li>\n
- Plank to Push-up<\/li>\n
- Mountain Climbers<\/li>\n
- Flutter Kicks<\/li>\n
- Skaters<\/li>\n
- Tricep Dips (use a sturdy chair or surface)<\/li>\n
- Plank Jacks<\/li>\n
- Reverse Crunch<\/li>\n<\/ol>\n
Cool Down (5 minutes)<\/h3>\n\n- Standing Forward Bend – 1 minute<\/li>\n
- Quad Stretch (each leg) – 1 minute<\/li>\n
- Seated Hamstring Stretch – 1 minute<\/li>\n
- Shoulder Stretch – 1 minute<\/li>\n
- Deep Breathing – 1 minute<\/li>\n<\/ul>\n
Remember to stay hydrated and listen to your body throughout the workout. Adjust the intensity if needed to suit your fitness level.<\/p>\n","protected":false},"excerpt":{"rendered":"
Intermediate HIIT Workout Duration: 30 minutes Intensity: Moderate Equipment: None Warm-up (5 minutes) Jumping Jacks – 1 minute High Knees – 1 minute Arm Circles – 1 minute Bodyweight Squats – 1 minute Torso Twists – 1 minute Workout (20 minutes) Perform each exercise for 40 seconds followed by 20 seconds of rest. Repeat the […]<\/p>\n","protected":false},"author":1,"featured_media":1233,"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":"","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":"default","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":[48,26,31,27],"tags":[],"class_list":["post-1232","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-30-minutes","category-hiit","category-intermediate-hiit","category-workout"],"yoast_head":"\n
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