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{"id":1538,"date":"2024-10-23T08:00:11","date_gmt":"2024-10-23T08:00:11","guid":{"rendered":"https:\/\/www.limitlessroutines.com\/blast-fat-with-this-intermediate-40-minute-hiit-workout-moderate-intensity-no-equipment-just-sweat\/"},"modified":"2024-10-23T08:01:04","modified_gmt":"2024-10-23T08:01:04","slug":"blast-fat-with-this-intermediate-40-minute-hiit-workout-moderate-intensity-no-equipment-just-sweat","status":"publish","type":"post","link":"https:\/\/www.limitlessroutines.com\/blast-fat-with-this-intermediate-40-minute-hiit-workout-moderate-intensity-no-equipment-just-sweat\/","title":{"rendered":"Blast Fat with this Intermediate 40-Minute HIIT Workout: Moderate Intensity, No Equipment, Just Sweat"},"content":{"rendered":"

Intermediate HIIT Workout: No Equipment Needed<\/h2>\n

Introduction<\/h3>\n

Welcome to this 40-minute<\/b> intermediate HIIT workout designed to enhance your strength, endurance, and cardiovascular fitness. This session requires no equipment and focuses on bodyweight exercises, making it perfect for home or travel.<\/p>\n

Workout Structure<\/h3>\n

We’ll follow a circuit-based<\/b> approach with each exercise lasting 40 seconds<\/b>, followed by a 20-second<\/b> rest. Complete 5 rounds<\/b> of the circuit with a 2-minute rest<\/b> between each round. Stay hydrated and listen to your body throughout the workout.<\/p>\n

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

\n1. Jumping Jacks<\/b> – 1 minute
\n2. Arm Circles<\/b> – 30 seconds forward, 30 seconds backward
\n3. Leg Swings<\/b> – 30 seconds each side
\n4. High Knees<\/b> – 1 minute
\n5. Hip Circles<\/b> – 30 seconds each direction\n<\/p>\n

HIIT Circuit<\/h3>\n

Exercise 1: Squat Jumps<\/b><\/p>\n

Start in a squat position. Explode upwards and jump as high as you can, landing softly back into a squat.<\/p>\n

Exercise 2: Push-Ups<\/b><\/p>\n

Perform a standard push-up. Keep your core tight and maintain a straight line from your head to heels.<\/p>\n

Exercise 3: Mountain Climbers<\/b><\/p>\n

Start in a plank position. Drive your knees towards your chest as if running in place.<\/p>\n

Exercise 4: Burpees<\/b><\/p>\n

Begin standing. Drop into a squat, kick your feet back into a plank, do a push-up, then jump back to standing.<\/p>\n

Exercise 5: Plank Shoulder Taps<\/b><\/p>\n

Hold a plank position and alternate tapping each shoulder with the opposite hand, keeping hips stable.<\/p>\n

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

\n1. Standing Forward Bend<\/b> – 1 minute
\n2. Child’s Pose<\/b> – 1 minute
\n3. Cat-Cow Stretch<\/b> – 1 minute
\n4. Seated Hamstring Stretch<\/b> – 1 minute per leg\n<\/p>\n

Conclusion<\/h3>\n

Great job completing your intermediate HIIT workout! Regular practice will improve your strength and stamina. Remember to hydrate and cool down properly. As always, listen to your body and progress at your own pace.<\/p>\n","protected":false},"excerpt":{"rendered":"

Intermediate HIIT Workout: No Equipment Needed Introduction Welcome to this 40-minute intermediate HIIT workout designed to enhance your strength, endurance, and cardiovascular fitness. This session requires no equipment and focuses on bodyweight exercises, making it perfect for home or travel. Workout Structure We’ll follow a circuit-based approach with each exercise lasting 40 seconds, followed by […]<\/p>\n","protected":false},"author":1,"featured_media":1539,"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-1538","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":"\nBlast Fat with this Intermediate 40-Minute HIIT Workout: Moderate Intensity, No Equipment, Just Sweat - Limitless Routines - Your daily workout schedules<\/title>\n<meta name=\"description\" content=\"Intermediate HIIT workout: Boost fitness in 40 minutes. 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