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{"id":1594,"date":"2024-11-01T09:00:51","date_gmt":"2024-11-01T09:00:51","guid":{"rendered":"https:\/\/www.limitlessroutines.com\/sweat-laugh-repeat-your-no-equipment-40-minute-intermediate-hiit-workout-at-a-moderate-intensity\/"},"modified":"2024-11-01T09:01:33","modified_gmt":"2024-11-01T09:01:33","slug":"sweat-laugh-repeat-your-no-equipment-40-minute-intermediate-hiit-workout-at-a-moderate-intensity","status":"publish","type":"post","link":"https:\/\/www.limitlessroutines.com\/sweat-laugh-repeat-your-no-equipment-40-minute-intermediate-hiit-workout-at-a-moderate-intensity\/","title":{"rendered":"Sweat, Laugh, Repeat Your No-Equipment 40-Minute Intermediate HIIT Workout at a Moderate Intensity"},"content":{"rendered":"

Intermediate HIIT Workout: 40-Minute Session<\/h2>\n

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

Start by preparing your body for the workout ahead. This will increase your heart rate and warm up your muscles.<\/p>\n

1. Jumping Jacks<\/b> – 1 minute<\/p>\n

2. Arm Circles<\/b> – 1 minute<\/p>\n

3. High Knees<\/b> – 1 minute<\/p>\n

4. Bodyweight Lunges<\/b> – 1 minute<\/p>\n

5. Mountain Climbers<\/b> – 1 minute<\/p>\n

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

Complete each exercise for 45 seconds, followed by a 15-second rest. Repeat the circuit three times.<\/p>\n

1. Bodyweight Exercise Circuit<\/h3>\n

1. Squat Jumps<\/b> – Engage your core and keep your back straight.<\/p>\n

2. Push-Ups<\/b> – Keep your body in a straight line from head to heels.<\/p>\n

3. Plank to Shoulder Taps<\/b> – Stabilize your hips while alternating taps.<\/p>\n

4. Side Lunges<\/b> – Step out wide and lower into a side lunge.<\/p>\n

5. Burpees<\/b> – Explode into the jump at the end of each burpee.<\/p>\n

Active Rest (2 Minutes)<\/h3>\n

Perform light activities like walking or slow jogging in place to maintain heart rate.<\/p>\n

2. Core and Balance Exercise Circuit<\/h3>\n

1. Russian Twists<\/b> – Focus on rotating your torso from the core.<\/p>\n

2. Bicycle Crunches<\/b> – Engage your abs and maintain smooth, controlled movements.<\/p>\n

3. Single-Leg Balance<\/b> – Hold for 30 seconds on each side, focusing on balance.<\/p>\n

4. Superman<\/b> – Lift limbs and upper body off the ground, hold briefly, and release.<\/p>\n

5. Plank Jacks<\/b> – Jump feet in and out while maintaining a strong plank position.<\/p>\n

Cooldown and Stretch (5 Minutes)<\/h3>\n

Gently reduce your heart rate and stretch major muscle groups to enhance flexibility and recovery.<\/p>\n

1. Standing Toe Touch<\/b> – Stretch through the hamstrings and lower back.<\/p>\n

2. Quad Stretch<\/b> – Pull foot toward the glutes, balancing on one leg as you stretch the quad.<\/p>\n

3. Child’s Pose<\/b> – Relax the shoulders and stretch the lower back.<\/p>\n

4. Seated Forward Fold<\/b> – Reach for your toes while sitting to stretch your back and legs.<\/p>\n

5. Cat-Cow Stretch<\/b> – Transition between arching and rounding your back to mobilize the spine.<\/p>\n","protected":false},"excerpt":{"rendered":"

Intermediate HIIT Workout: 40-Minute Session Warm-Up (5 Minutes) Start by preparing your body for the workout ahead. This will increase your heart rate and warm up your muscles. 1. Jumping Jacks – 1 minute 2. Arm Circles – 1 minute 3. High Knees – 1 minute 4. Bodyweight Lunges – 1 minute 5. Mountain Climbers […]<\/p>\n","protected":false},"author":1,"featured_media":1595,"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-1594","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":"\nSweat, Laugh, Repeat Your No-Equipment 40-Minute Intermediate HIIT Workout at a Moderate Intensity - Limitless Routines - Your daily workout schedules<\/title>\n<meta name=\"description\" content=\"HIIT workout: 40-minute intermediate session to boost endurance and burn calories. 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