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{"id":1544,"date":"2024-10-24T08:00:19","date_gmt":"2024-10-24T08:00:19","guid":{"rendered":"https:\/\/www.limitlessroutines.com\/master-the-art-of-sweating-the-advanced-40-minute-hiit-workout-thats-intense-equipment-free-and-perfect-for-brave-souls-only\/"},"modified":"2024-10-24T08:00:59","modified_gmt":"2024-10-24T08:00:59","slug":"master-the-art-of-sweating-the-advanced-40-minute-hiit-workout-thats-intense-equipment-free-and-perfect-for-brave-souls-only","status":"publish","type":"post","link":"https:\/\/www.limitlessroutines.com\/master-the-art-of-sweating-the-advanced-40-minute-hiit-workout-thats-intense-equipment-free-and-perfect-for-brave-souls-only\/","title":{"rendered":"Master the Art of Sweating: The Advanced 40-Minute HIIT Workout That’s Intense, Equipment-Free, and Perfect for Brave Souls Only"},"content":{"rendered":"

Advanced 40-Minute HIIT Workout<\/h2>\n

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

\nBegin with a light jog<\/b> in place for 1 minute. Transition to dynamic stretching<\/b>, including arm circles, leg swings, and torso twists for 2 minutes. Complete the warm-up with 2 minutes of high knees<\/b>, focusing on quick, explosive movements.\n<\/p>\n

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

Round 1: Explosive Cardio (10 Minutes)<\/h3>\n

\n1. Burpees:<\/b> Perform burpees for 45 seconds, followed by a 15-second rest.\n<\/p>\n

\n2. Jump Squats:<\/b> Execute jump squats for 45 seconds, then rest for 15 seconds.\n<\/p>\n

\n3. Mountain Climbers:<\/b> Do mountain climbers for 45 seconds, followed by a 15-second rest.\n<\/p>\n

\nRepeat the sequence once more<\/b>, ensuring to maintain high intensity during each exercise.\n<\/p>\n

Round 2: Strength and Endurance (10 Minutes)<\/h3>\n

\n1. Push-Ups:<\/b> Perform push-ups for 1 minute.\n<\/p>\n

\n2. Lunges with Knee Drive:<\/b> Execute alternating lunges with a knee drive for 1 minute.\n<\/p>\n

\n3. Plank Jacks:<\/b> Hold a plank position while performing jacks for 1 minute.\n<\/p>\n

\n4. Rest:<\/b> Take a 1-minute rest.\n<\/p>\n

\nRepeat the entire sequence<\/b> once more, keeping form precise and movements powerful.\n<\/p>\n

Round 3: Core and Agility (10 Minutes)<\/h3>\n

\n1. Side Plank Rotations:<\/b> Hold a side plank for 30 seconds on each side, incorporating rotations.\n<\/p>\n

\n2. Bicycle Crunches:<\/b> Perform bicycle crunches for 1 minute.\n<\/p>\n

\n3. Sprint in Place:<\/b> Sprint in place for 1 minute, driving the knees upward vigorously.\n<\/p>\n

\n4. Rest:<\/b> Rest for 1 minute before repeating the sequence.\n<\/p>\n

\nRepeat the sequence once more<\/b>, focusing on maintaining speed and core stability.\n<\/p>\n

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

\nConclude with 2 minutes of walking in place<\/b> to lower the heart rate gradually. Follow this with 3 minutes of static stretching<\/b>, targeting major muscle groups such as quadriceps, hamstrings, shoulders, and calves. Hold each stretch for approximately 30 seconds, focusing on deep breaths to facilitate recovery.<\/p>\n","protected":false},"excerpt":{"rendered":"

Advanced 40-Minute HIIT Workout Warm-Up (5 Minutes) Begin with a light jog in place for 1 minute. Transition to dynamic stretching, including arm circles, leg swings, and torso twists for 2 minutes. Complete the warm-up with 2 minutes of high knees, focusing on quick, explosive movements. Main Workout (30 Minutes) Round 1: Explosive Cardio (10 […]<\/p>\n","protected":false},"author":1,"featured_media":1545,"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-1544","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":"\nMaster the Art of Sweating: The Advanced 40-Minute HIIT Workout That's Intense, Equipment-Free, and Perfect for Brave Souls Only - Limitless Routines - Your daily workout schedules<\/title>\n<meta name=\"description\" content=\"Advanced HIIT workout - Get fit with this 40-minute session. 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