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{"id":1600,"date":"2024-11-02T09:00:32","date_gmt":"2024-11-02T09:00:32","guid":{"rendered":"https:\/\/www.limitlessroutines.com\/get-ready-to-sweat-advanced-hiit-workout-40-minutes-of-high-intensity-fun-with-zero-equipment-needed\/"},"modified":"2024-11-02T09:01:04","modified_gmt":"2024-11-02T09:01:04","slug":"get-ready-to-sweat-advanced-hiit-workout-40-minutes-of-high-intensity-fun-with-zero-equipment-needed","status":"publish","type":"post","link":"https:\/\/www.limitlessroutines.com\/get-ready-to-sweat-advanced-hiit-workout-40-minutes-of-high-intensity-fun-with-zero-equipment-needed\/","title":{"rendered":"Get Ready to Sweat: Advanced HIIT Workout – 40 Minutes of High-Intensity Fun with Zero Equipment Needed"},"content":{"rendered":"

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

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

Begin with a full-body warm-up<\/b> to prepare your muscles and get your heart rate up. Perform each exercise for 1 minute.<\/p>\n

\n 1. Jumping Jacks:<\/b> Start with your feet together and hands by your side. Jump and spread your legs while bringing your hands overhead. Jump back to the starting position.\n<\/p>\n

\n 2. High Knees:<\/b> Jog in place while bringing your knees as high as possible with each step. Keep your core tight and engage your arms.\n<\/p>\n

\n 3. Arm Circles:<\/b> Extend your arms out to the sides and make small circles, gradually making them bigger. Do 30 seconds forwards and 30 seconds backwards.\n<\/p>\n

\n 4. Butt Kicks:<\/b> Run in place while kicking your heels towards your glutes. Swing your arms for momentum.\n<\/p>\n

\n 5. Dynamic Hip Flexor Stretch:<\/b> Step forward into a lunge and reach the opposite arm over your head, keeping your back straight.\n<\/p>\n

HIIT Session (30 Minutes)<\/h3>\n

This session consists of 5 sets<\/b> of exercises. Perform each exercise for 45 seconds<\/b> followed by 15 seconds<\/b> rest. Take a 1-minute<\/b> rest between sets.<\/p>\n

Set 1<\/h3>\n

\n 1. Burpees:<\/b> Start in a standing position, drop into a squat, place your hands on the floor, kick your feet back into a plank, perform a push-up, jump your feet back to your hands, and leap into the air.\n<\/p>\n

\n 2. Mountain Climbers:<\/b> In a plank position, rapidly bring your knees to your chest, alternating legs as if running.\n<\/p>\n

\n 3. Plyometric Lunges:<\/b> Jump into a lunge position, immediately switch legs and repeat, maintaining a steady pace.\n<\/p>\n

Set 2<\/h3>\n

\n 1. Tuck Jumps:<\/b> Jump up, bringing your knees towards your chest, and land softly back into a squat position.\n<\/p>\n

\n 2. Plank Jacks:<\/b> In a plank position, jump your feet apart and back together, keeping your core engaged.\n<\/p>\n

\n 3. Push-Up to Plank:<\/b> Perform a push-up, then transition to a side plank. Return to push-up position and transition to the other side plank.\n<\/p>\n

Set 3<\/h3>\n

\n 1. Broad Jumps:<\/b> Launch forward into a squat, jump as far as possible, land softly, and immediately go into the next jump.\n<\/p>\n

\n 2. Spider-Man Push-Ups:<\/b> While performing a push-up, bring one knee towards your elbow. Alternate sides with each push-up.\n<\/p>\n

\n 3. Squat Pulses:<\/b> Lower into a squat and perform small pulses at the bottom of the movement to intensify the burn.\n<\/p>\n

Set 4<\/h3>\n

\n 1. Star Jumps:<\/b> Jump explosively while extending your arms and legs into a star shape before bringing them back in for landing.\n<\/p>\n

\n 2. Plank to Frogger:<\/b> Jump your feet from a plank position to the outside of your hands and back to plank.\n<\/p>\n

\n 3. Tricep Dips:<\/b> Find an elevated surface, position your hands shoulder-width apart, and lower your body, bending your elbows to 90 degrees before pressing back up.\n<\/p>\n

Set 5<\/h3>\n

\n 1. Lateral Lunges:<\/b> Step to the side into a lunge, pushing your hips back while keeping the opposite leg straight. Alternate sides.\n<\/p>\n

\n 2. Bicycle Crunches:<\/b> Lie on your back, bringing one knee and the opposite elbow together while extending the other leg. Alternate sides in a pedaling motion.\n<\/p>\n

\n 3. Frog Jumps:<\/b> Squat low, place your hands on the floor between your feet, and explode forward, landing softly into another<\/p>\n","protected":false},"excerpt":{"rendered":"

Advanced HIIT Workout: No Equipment Needed Warm-Up (5 Minutes) Begin with a full-body warm-up to prepare your muscles and get your heart rate up. Perform each exercise for 1 minute. 1. Jumping Jacks: Start with your feet together and hands by your side. Jump and spread your legs while bringing your hands overhead. Jump back […]<\/p>\n","protected":false},"author":1,"featured_media":1601,"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-1600","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 HIIT Workout - 40 Minutes of High-Intensity Fun with Zero Equipment Needed - Limitless Routines - Your daily workout schedules<\/title>\n<meta name=\"description\" content=\"Advanced HIIT workout: 40-minute session to boost fitness level. 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