Intermediate HIIT Workout Plan<\/h2>\n

Introduction<\/h3>\n

Welcome to your 40-minute Intermediate High-Intensity Interval Training (HIIT)<\/b> workout. This session is designed to boost your cardiovascular fitness while building strength and endurance. The workout requires no equipment, making it perfect for performing anywhere. Focus on technique and listen to your body.<\/p>\n

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

Begin with a light warm-up to prepare your muscles and joints for the workout. Perform each exercise for 1 minute:<\/p>\n

\n
• Jogging in place<\/li>\n
• Arm circles<\/li>\n
• Leg swings<\/li>\n
• High knees<\/li>\n
• Jumping jacks<\/li>\n<\/ul>\n

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

  Perform each exercise for 45 seconds<\/b> followed by 15 seconds<\/b> of rest. Complete the circuit three times with a 2-minute rest<\/b> between each round.<\/p>\n

  Round 1: Cardio and Core<\/h4>\n

  \n
  • Burpees<\/li>\n
  • Plank jacks<\/li>\n
  • Jump squats<\/li>\n
  • Bicycle crunches<\/li>\n
  • Mountain climbers<\/li>\n<\/ul>\n

    Round 2: Strength and Control<\/h4>\n

    \n
    • Push-ups<\/li>\n
    • Lunges (alternating legs)<\/li>\n
    • Tricep dips (using a chair or low step if available)<\/li>\n
    • Russian twists<\/li>\n
    • Side plank (switch sides halfway)<\/li>\n<\/ul>\n

      Round 3: Explosive Power<\/h4>\n

      \n
      • High knees<\/li>\n
      • Squat pulses<\/li>\n
      • Power skips<\/li>\n
      • V-ups<\/li>\n
      • Fast feet<\/li>\n<\/ul>\n

        Cool Down (5 minutes)<\/h3>\n

        End your workout with a series of stretches to promote recovery and flexibility. Hold each stretch for 30 seconds:<\/p>\n

        \n
        • Standing quad stretch<\/li>\n
        • Hamstring stretch<\/li>\n
        • Cat-cow stretch<\/li>\n
        • Child’s pose<\/li>\n
        • Neck stretch<\/li>\n<\/ul>\n

          Conclusion<\/h3>\n

          Well done! You’ve completed a challenging 40-minute HIIT workout. Remember to stay hydrated and listen to your body as you cool down. Consistency is key to achieving your fitness goals. Keep pushing yourself, and monitor your progress over time.<\/p>\n","protected":false},"excerpt":{"rendered":"

          Intermediate HIIT Workout Plan Introduction Welcome to your 40-minute Intermediate High-Intensity Interval Training (HIIT) workout. This session is designed to boost your cardiovascular fitness while building strength and endurance. The workout requires no equipment, making it perfect for performing anywhere. Focus on technique and listen to your body. Warm-Up (5 minutes) Begin with a light […]<\/p>\n","protected":false},"author":1,"featured_media":1680,"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-1679","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":"\n