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{"id":1710,"date":"2024-11-27T09:00:47","date_gmt":"2024-11-27T09:00:47","guid":{"rendered":"https:\/\/www.limitlessroutines.com\/blast-fat-in-20-minutes-the-no-equipment-intermediate-hiit-workout-that-will-make-your-couch-jealous\/"},"modified":"2024-11-27T09:01:32","modified_gmt":"2024-11-27T09:01:32","slug":"blast-fat-in-20-minutes-the-no-equipment-intermediate-hiit-workout-that-will-make-your-couch-jealous","status":"publish","type":"post","link":"https:\/\/www.limitlessroutines.com\/blast-fat-in-20-minutes-the-no-equipment-intermediate-hiit-workout-that-will-make-your-couch-jealous\/","title":{"rendered":"Blast Fat in 20 Minutes: The No-Equipment Intermediate HIIT Workout That Will Make Your Couch Jealous"},"content":{"rendered":"

20-Minute Intermediate HIIT Workout<\/h2>\n

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

\n Start your workout with a dynamic warm-up<\/b> to prepare your body and prevent injuries. Perform the following exercises for 30 seconds each:\n<\/p>\n

\n – Jumping Jacks<\/b>
\n – Arm Circles<\/b>
\n – High Knees<\/b>
\n – Butt Kicks<\/b>
\n – Bodyweight Squats<\/b>
\n – Lunge with Twist<\/b>\n<\/p>\n

Workout Circuit (15 minutes)<\/h3>\n

\n Complete the following circuit of exercises. Perform each exercise for 40 seconds, followed by 20 seconds of rest. Repeat the circuit twice.\n<\/p>\n

Exercise 1: Squat to Alternating Lunge<\/h3>\n

\n Start in a squat<\/b> position, rise and step back into a reverse lunge<\/b> with your right leg, return to the squat, and repeat with the left leg.\n<\/p>\n

Exercise 2: Push-Up to Plank Jack<\/h3>\n

\n Perform a standard push-up<\/b> followed by a plank jack<\/b> by jumping your feet wide in a plank position, then back together.\n<\/p>\n

Exercise 3: Bicycle Crunches<\/h3>\n

\n Lie on your back with your hands behind your head. Lift your knees to a 45-degree<\/b> angle and perform a bicycle pedaling motion<\/b>, alternately touching your elbows to the opposite knee.\n<\/p>\n

Exercise 4: Burpees<\/h3>\n

\n Begin in a standing position, drop into a squat position with your hands on the ground, kick your feet back into a plank<\/b> position, return your feet to the squat position, and jump upwards.\n<\/p>\n

Exercise 5: Skaters<\/h3>\n

\n Jump laterally from one foot to the other, simulating a speed skater’s movement. Ensure to keep a low stance and engage your core<\/b> throughout.\n<\/p>\n

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

\n Finish your workout with a stretching routine to help your muscles recover. Hold each of the following stretches for 20-30 seconds:\n<\/p>\n

\n – Hamstring Stretch<\/b>
\n – Quadriceps Stretch<\/b>
\n – Chest Stretch<\/b>
\n – Shoulder Stretch<\/b>
\n – Child\u2019s Pose<\/b>\n<\/p>\n

\n Remember to hydrate<\/b> and refuel your body properly after your workout for optimal recovery.<\/p>\n","protected":false},"excerpt":{"rendered":"

20-Minute Intermediate HIIT Workout Warm-Up (3 minutes) Start your workout with a dynamic warm-up to prepare your body and prevent injuries. Perform the following exercises for 30 seconds each: – Jumping Jacks – Arm Circles – High Knees – Butt Kicks – Bodyweight Squats – Lunge with Twist Workout Circuit (15 minutes) Complete the following […]<\/p>\n","protected":false},"author":1,"featured_media":1711,"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":[49,26,43,31,27],"tags":[],"class_list":["post-1710","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-20-minutes","category-hiit","category-intensity-moderate","category-intermediate-hiit","category-workout"],"yoast_head":"\nBlast Fat in 20 Minutes: The No-Equipment Intermediate HIIT Workout That Will Make Your Couch Jealous - Limitless Routines - Your daily workout schedules<\/title>\n<meta name=\"description\" content=\"Intermediate HIIT workout in just 20 minutes. 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