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Intermediate 40-Minute Moderate Intensity HIIT Workout<\/h2>\n
\n

Warm-Up (5 Minutes)<\/h3>\n
    \n
  • Jog in Place: 1 minute<\/li>\n
  • Arm Circles: 1 minute<\/li>\n
  • High Knees: 1 minute<\/li>\n
  • Leg Swings: 1 minute<\/li>\n
  • Jumping Jacks: 1 minute<\/li>\n<\/ul>\n<\/section>\n
    \n

    Workout Circuit (30 Minutes)<\/h3>\n

    Perform each exercise for 45 seconds followed by 15 seconds of rest. Repeat the circuit three times.<\/p>\n

      \n
    1. Squat Jumps<\/strong>\n
        \n
      • Start standing with feet shoulder-width apart.<\/li>\n
      • Lower into a squat, then explode upward into a jump.<\/li>\n
      • Land softly back into the squat position.<\/li>\n<\/ul>\n<\/li>\n
      • Push-Up Variations<\/strong>\n
          \n
        • Start in a plank position.<\/li>\n
        • Perform a standard push-up or choose a variation (e.g., knee push-ups).<\/li>\n
        • Keep the core tight and the back straight.<\/li>\n<\/ul>\n<\/li>\n
        • Mountain Climbers<\/strong>\n
            \n
          • Begin in a plank position with wrists under shoulders.<\/li>\n
          • Alternately drive knees towards the chest quickly.<\/li>\n
          • Maintain a steady pace and strong core.<\/li>\n<\/ul>\n<\/li>\n
          • Plank Jacks<\/strong>\n
              \n
            • Start in plank position with feet together.<\/li>\n
            • Jump feet out to the sides and back together, like jumping jacks.<\/li>\n
            • Keep hips level and core engaged.<\/li>\n<\/ul>\n<\/li>\n
            • Bicycle Crunches<\/strong>\n
                \n
              • Lie back with hands behind the head and legs lifted.<\/li>\n
              • Bring right elbow toward left knee, straightening the right leg.<\/li>\n
              • Switch sides in a pedaling motion.<\/li>\n<\/ul>\n<\/li>\n
              • Burpees<\/strong>\n
                  \n
                • From standing, squat down and place hands on the floor.<\/li>\n
                • Jump feet back into a plank, perform a push-up, then jump feet forward.<\/li>\n
                • Explode up into a jump and repeat.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<\/section>\n
                  \n

                  Cool Down (5 Minutes)<\/h3>\n
                    \n
                  • Child’s Pose: 1 minute<\/li>\n
                  • Standing Forward Bend: 1 minute<\/li>\n
                  • Cat-Cow Stretch: 1 minute<\/li>\n
                  • Seated Hamstring Stretch: 1 minute each side<\/li>\n<\/ul>\n<\/section>\n","protected":false},"excerpt":{"rendered":"

                    Intermediate 40-Minute Moderate Intensity HIIT Workout Warm-Up (5 Minutes) Jog in Place: 1 minute Arm Circles: 1 minute High Knees: 1 minute Leg Swings: 1 minute Jumping Jacks: 1 minute Workout Circuit (30 Minutes) Perform each exercise for 45 seconds followed by 15 seconds of rest. Repeat the circuit three times. Squat Jumps Start standing […]<\/p>\n","protected":false},"author":1,"featured_media":1420,"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":[47,26,43,31,27],"tags":[],"class_list":["post-1419","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-40-minutes","category-hiit","category-intensity-moderate","category-intermediate-hiit","category-workout"],"yoast_head":"\nBoost Your Energy with This 40-Minute Intermediate HIIT Workout No Equipment Needed, Just Determination - Limitless Routines - Your daily workout schedules<\/title>\n<meta name=\"description\" content=\"Intermediate HIIT workout: 40-minute session to boost fitness and burn calories. 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