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{"id":1670,"date":"2024-11-19T09:00:35","date_gmt":"2024-11-19T09:00:35","guid":{"rendered":"https:\/\/www.limitlessroutines.com\/ultimate-sweaty-adventure-advanced-20-minute-high-intensity-interval-training-with-just-enough-equipment\/"},"modified":"2024-11-19T09:01:10","modified_gmt":"2024-11-19T09:01:10","slug":"ultimate-sweaty-adventure-advanced-20-minute-high-intensity-interval-training-with-just-enough-equipment","status":"publish","type":"post","link":"https:\/\/www.limitlessroutines.com\/ultimate-sweaty-adventure-advanced-20-minute-high-intensity-interval-training-with-just-enough-equipment\/","title":{"rendered":"Ultimate Sweaty Adventure: Advanced 20-Minute High-Intensity Interval Training with Just Enough Equipment"},"content":{"rendered":"

Advanced HIIT Workout Plan<\/h2>\n

Overview<\/h3>\n

Welcome to the Advanced HIIT Workout! This session is designed for those looking to push their limits with a high-intensity interval training workout that lasts 20 minutes. The workout includes exercises that require some equipment. Be sure to have a timer handy and get ready to sweat!<\/p>\n

Warm-Up (3 Minutes)<\/h3>\n

The warm-up is crucial for preparing your body for intense exercise. Begin with these dynamic movements to increase your heart rate and loosen up your muscles:<\/p>\n

1. Jumping Jacks<\/b> – 1 Minute: Keep a brisk pace to elevate your heart rate.<\/p>\n

2. High Knees<\/b> – 1 Minute: Drive your knees up to your chest with quick footwork.<\/p>\n

3. Arm Circles<\/b> – 1 Minute: Alternate between forward and backward circles to mobilize the shoulders.<\/p>\n

Workout Routine (15 Minutes)<\/h3>\n

Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete three rounds of the circuit below:<\/p>\n

1. Kettlebell Swings<\/b>: Use a moderate-weight kettlebell. Focus on using your hips for momentum.<\/p>\n

2. Burpees with Push-Up<\/b>: Combine a full burpee with a chest-to-floor push-up to increase intensity.<\/p>\n

3. Dumbbell Thrusters<\/b>: Use a pair of dumbbells. Perform a squat followed by an overhead press.<\/p>\n

4. Box Jumps<\/b>: Explosively jump onto a stable box or platform and step back down.<\/p>\n

5. Plank to Push-Up<\/b>: Start in a plank position on your forearms, then push up to a high plank one arm at a time.<\/p>\n

Cool Down (2 Minutes)<\/h3>\n

Once the workout is complete, take a few minutes to cool down and stretch your muscles:<\/p>\n

1. Standing Quad Stretch<\/b>: Hold each leg for 20 seconds to stretch the front of the thigh.<\/p>\n

2. Forward Fold<\/b>: Gently reach towards your toes to stretch the hamstrings.<\/p>\n

3. Shoulder Stretch<\/b>: Cross one arm across your body and gently press to stretch the shoulder.<\/p>\n

Final Note<\/h3>\n

Remember<\/b> to stay hydrated and listen to your body. If necessary, modify or rest as needed to maintain proper form and avoid injury. Consistency is key, so keep up the great work!<\/p>\n","protected":false},"excerpt":{"rendered":"

Advanced HIIT Workout Plan Overview Welcome to the Advanced HIIT Workout! This session is designed for those looking to push their limits with a high-intensity interval training workout that lasts 20 minutes. The workout includes exercises that require some equipment. Be sure to have a timer handy and get ready to sweat! Warm-Up (3 Minutes) […]<\/p>\n","protected":false},"author":1,"featured_media":1671,"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":[49,32,26,44,27],"tags":[],"class_list":["post-1670","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-20-minutes","category-advanced-hiit","category-hiit","category-intensity-high","category-workout"],"yoast_head":"\nUltimate Sweaty Adventure: Advanced 20-Minute High-Intensity Interval Training with Just Enough Equipment - Limitless Routines - Your daily workout schedules<\/title>\n<meta name=\"description\" content=\"Advanced HIIT workout in 20 minutes. 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