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{"id":1467,"date":"2024-10-15T08:01:00","date_gmt":"2024-10-15T08:01:00","guid":{"rendered":"https:\/\/www.limitlessroutines.com\/get-ready-to-sweat-advanced-40-minute-high-intensity-hiit-workout-with-zero-equipment-needed-brace-yourself-your-muscles-will-laugh-at-you\/"},"modified":"2024-10-15T08:01:53","modified_gmt":"2024-10-15T08:01:53","slug":"get-ready-to-sweat-advanced-40-minute-high-intensity-hiit-workout-with-zero-equipment-needed-brace-yourself-your-muscles-will-laugh-at-you","status":"publish","type":"post","link":"https:\/\/www.limitlessroutines.com\/get-ready-to-sweat-advanced-40-minute-high-intensity-hiit-workout-with-zero-equipment-needed-brace-yourself-your-muscles-will-laugh-at-you\/","title":{"rendered":"Get Ready to Sweat: Advanced 40-Minute High-Intensity HIIT Workout with Zero Equipment Needed \u2013 Brace Yourself, Your Muscles Will Laugh at You"},"content":{"rendered":"

Advanced 40-Minute High Intensity Interval Training (HIIT) Workout<\/h2>\n

Introduction<\/h3>\n

Prepare for a challenging workout designed to push your limits. This advanced HIIT session requires no equipment and focuses on maximizing intensity for explosive results. Make sure you have a space to move freely, water to stay hydrated, and a towel on hand.<\/p>\n

Warm-Up (5 Minutes)<\/h3>\n

Start with a dynamic warm-up to get your heart rate up and muscles ready. Perform each of the following exercises continuously for 1 minute:<\/p>\n

1. High Knees:<\/b> Run in place, bringing your knees up to waist height.<\/p>\n

2. Arm Circles:<\/b> Extend arms out to the sides and make small circles, gradually increasing to larger circles.<\/p>\n

3. Jumping Jacks:<\/b> Perform a traditional jumping jack, making sure to reach arms fully overhead.<\/p>\n

4. Bodyweight Squats:<\/b> Focus on a controlled descent and powerful return to starting position.<\/p>\n

5. Lunges:<\/b> Alternate legs and keep your back straight, ensuring a deep lunge on each side.<\/p>\n

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

This section involves alternating between high-intensity exercises and short rest periods. Perform each exercise for 45 seconds followed by a 15-second rest. Complete the circuit 3 times.<\/p>\n

First Circuit<\/h4>\n

1. Burpees:<\/b> From a standing position, drop into a squat, kick feet back into a plank, perform a push-up, return to squat, and jump up explosively.<\/p>\n

2. Mountain Climbers:<\/b> In a plank position, drive knees toward chest in an alternating fast-paced motion.<\/p>\n

3. Plyometric Lunges:<\/b> Jump and switch legs in the air, landing softly into a lunge position.<\/p>\n

4. Plank Jacks:<\/b> In plank position, jump feet wide apart then back together, maintaining core engagement.<\/p>\n

Second Circuit<\/h4>\n

1. Tuck Jumps:<\/b> Jump upwards bringing knees to chest. Land softly and immediately repeat.<\/p>\n

2. Russian Twists:<\/b> Sit on the ground, lean slightly back, and twist torso while moving a closed fist side to side.<\/p>\n

3. Broad Jumps:<\/b> Leap forward with both feet, landing softly before turning around for the next jump.<\/p>\n

4. Spider Planks:<\/b> In plank position, bring one knee to the elbow on the same side. Alternate sides with each rep.<\/p>\n

Third Circuit<\/h4>\n

1. Skaters:<\/b> Hop laterally from one foot to the other, swinging arms for momentum and ensuring a deep lateral squat on landing.<\/p>\n

2. Bicycle Crunches:<\/b> Lying on your back, alternate bringing opposite elbow to knee, ensuring a full twist.<\/p>\n

3. Squat Jumps:<\/b> From a squat, jump up as high as possible, landing back softly into the squat position.<\/p>\n

4. Plank to Push-Up:<\/b> Start in plank, move to a push-up position, complete a push-up, and return to plank. Alternate leading arm.<\/p>\n

Cool Down (5 Minutes)<\/h3>\n

Finish with a cool down to promote recovery and flexibility. Hold each stretch for 30 seconds:<\/p>\n

1. Hamstring Stretch:<\/b> Stand and reach for your toes, keeping legs straight.<\/p>\n

2. Quad Stretch:<\/b> Stand on one leg, pulling the opposite foot to your glute.<\/p>\n

3. Shoulder Stretch:<\/b> Cross one arm over your chest, using the other arm to hold it in place.<\/p>\n

4. Cat-Cow Pose:<\/b> On all fours, alternate between arching and rounding your back.<\/p>\n

5. Child\u2019s Pose:<\/b> Sit back on your heels with arms extended forward, allowing your back to relax.<\/p>\n","protected":false},"excerpt":{"rendered":"

Advanced 40-Minute High Intensity Interval Training (HIIT) Workout Introduction Prepare for a challenging workout designed to push your limits. This advanced HIIT session requires no equipment and focuses on maximizing intensity for explosive results. Make sure you have a space to move freely, water to stay hydrated, and a towel on hand. Warm-Up (5 Minutes) […]<\/p>\n","protected":false},"author":1,"featured_media":1468,"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":[47,32,26,44,27],"tags":[],"class_list":["post-1467","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-40-minutes","category-advanced-hiit","category-hiit","category-intensity-high","category-workout"],"yoast_head":"\nGet Ready to Sweat: Advanced 40-Minute High-Intensity HIIT Workout with Zero Equipment Needed \u2013 Brace Yourself, Your Muscles Will Laugh at You - 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