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{"id":1654,"date":"2024-11-14T09:00:54","date_gmt":"2024-11-14T09:00:54","guid":{"rendered":"https:\/\/www.limitlessroutines.com\/advanced-level-30-minute-high-intensity-hiit-workout-with-some-equipment-get-ready-to-sweat\/"},"modified":"2024-11-14T09:01:46","modified_gmt":"2024-11-14T09:01:46","slug":"advanced-level-30-minute-high-intensity-hiit-workout-with-some-equipment-get-ready-to-sweat","status":"publish","type":"post","link":"https:\/\/www.limitlessroutines.com\/advanced-level-30-minute-high-intensity-hiit-workout-with-some-equipment-get-ready-to-sweat\/","title":{"rendered":"Advanced Level 30-Minute High-Intensity HIIT Workout with Some Equipment \u2013 Get Ready to Sweat!"},"content":{"rendered":"

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

Introduction and Warm-Up<\/h3>\n

Welcome to your Advanced HIIT Workout<\/b>. This session is designed to push your limits and elevate your fitness to the next level. Before we start, let’s warm up for 5 minutes to prepare your body.<\/p>\n

Warm-Up Routine:<\/b><\/p>\n

\n1. Jumping Jacks<\/b>: 1 minute
\n2. High Knees<\/b>: 1 minute
\n3. Arm Circles<\/b>: 1 minute
\n4. Hip Circles<\/b>: 1 minute
\n5. Dynamic Lunges<\/b>: 1 minute\n<\/p>\n

Workout Overview<\/h3>\n

This 30-minute workout consists of high-intensity intervals<\/b> combining bodyweight exercises and equipment-based movements. Each exercise is performed for 45 seconds at maximum effort, followed by 15 seconds of rest.<\/p>\n

Equipment Needed<\/h3>\n

You’ll need the following equipment:<\/p>\n

\n– Resistance Bands<\/b>
\n– Dumbbells<\/b> (medium weight)
\n– Jump Rope<\/b>\n<\/p>\n

Workout Routine<\/h3>\n

Round 1:<\/b><\/p>\n

\n1. Burpees with Push-Up<\/b>: 45 seconds
\n2. Resistance Band Squats<\/b>: 45 seconds
\n3. Jump Rope<\/b>: 45 seconds
\nRest: 15 seconds between exercises\n<\/p>\n

Round 2:<\/b><\/p>\n

\n1. Renegade Rows<\/b> (using dumbbells): 45 seconds
\n2. Jump Squats<\/b>: 45 seconds
\n3. Bicycle Crunches<\/b>: 45 seconds
\nRest: 15 seconds between exercises\n<\/p>\n

Round 3:<\/b><\/p>\n

\n1. Plank to Push-Up<\/b>: 45 seconds
\n2. Resistance Band Lateral Walk<\/b>: 45 seconds
\n3. Russian Twists<\/b> (with dumbbell): 45 seconds
\nRest: 15 seconds between exercises\n<\/p>\n

Cool Down and Stretch<\/h3>\n

Finish with a 5-minute cool down to gradually bring your heart rate down and stretch your muscles to prevent injury.<\/p>\n

Cool Down Routine:<\/b><\/p>\n

\n1. Child’s Pose<\/b>: 1 minute
\n2. Standing Forward Bend<\/b>: 1 minute
\n3. Quad Stretch<\/b>: 1 minute (30 seconds each leg)
\n4. Chest Opener<\/b>: 1 minute
\n5. Hamstring Stretch<\/b>: 1 minute (30 seconds each leg)\n<\/p>\n

You\u2019ve completed the Advanced HIIT Workout<\/b>. Great job pushing through!<\/p>\n","protected":false},"excerpt":{"rendered":"

Advanced High-Intensity Interval Training (HIIT) Workout Introduction and Warm-Up Welcome to your Advanced HIIT Workout. This session is designed to push your limits and elevate your fitness to the next level. Before we start, let’s warm up for 5 minutes to prepare your body. Warm-Up Routine: 1. Jumping Jacks: 1 minute 2. High Knees: 1 […]<\/p>\n","protected":false},"author":1,"featured_media":1655,"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":[48,32,26,44,27],"tags":[],"class_list":["post-1654","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-30-minutes","category-advanced-hiit","category-hiit","category-intensity-high","category-workout"],"yoast_head":"\nAdvanced Level 30-Minute High-Intensity HIIT Workout with Some Equipment \u2013 Get Ready to Sweat! - 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