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{"id":1737,"date":"2024-12-03T09:00:49","date_gmt":"2024-12-03T09:00:49","guid":{"rendered":"https:\/\/www.limitlessroutines.com\/blast-your-intermediate-hiit-workout-in-30-minutes-no-equipment-just-sweat-and-smiles\/"},"modified":"2024-12-03T09:01:46","modified_gmt":"2024-12-03T09:01:46","slug":"blast-your-intermediate-hiit-workout-in-30-minutes-no-equipment-just-sweat-and-smiles","status":"publish","type":"post","link":"https:\/\/www.limitlessroutines.com\/blast-your-intermediate-hiit-workout-in-30-minutes-no-equipment-just-sweat-and-smiles\/","title":{"rendered":"Blast Your Intermediate HIIT Workout in 30-Minutes: No Equipment, Just Sweat and Smiles"},"content":{"rendered":"

Intermediate HIIT Workout: 30-Minute Session<\/h2>\n

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

Begin with a low-intensity warm-up to prepare your body for the workout and prevent injury. Perform each of the following exercises for 1 minute:<\/p>\n

1. Jumping Jacks:<\/b> Increase your heart rate gradually.<\/p>\n

2. Arm Circles:<\/b> Improve circulation in the shoulders and arms.<\/p>\n

3. High Knees:<\/b> Engage your core and hip flexors.<\/p>\n

4. Bodyweight Squats:<\/b> Activate your glutes and quads.<\/p>\n

5. Leg Swings:<\/b> Loosen up your hip joints.<\/p>\n

HIIT Circuit (20 Minutes)<\/h3>\n

This circuit consists of four exercises. Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit four times.<\/p>\n

Circuit 1<\/h3>\n

1. Burpees:<\/b> Full-body exercise that boosts cardiovascular endurance.<\/p>\n

2. Plank Jacks:<\/b> Strengthen your core while keeping the heart rate up.<\/p>\n

3. Jump Squats:<\/b> Enhance your lower body power and explosiveness.<\/p>\n

4. Lunge Jumps:<\/b> Tone your legs and improve your balance.<\/p>\n

Circuit 2<\/h3>\n

1. Mountain Climbers:<\/b> Enhance agility and core strength.<\/p>\n

2. Push-Up to T Rotation:<\/b> Engage your chest, shoulders, and obliques.<\/p>\n

3. Skaters:<\/b> Develop lateral movement skills and leg strength.<\/p>\n

4. Bicycle Crunches:<\/b> Target the abdominal muscles for core stability.<\/p>\n

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

Conclude your workout with a cool down to help relax your muscles and bring your heart rate back to normal. Hold each of the following stretches for 30 seconds on each side:<\/p>\n

1. Standing Quad Stretch:<\/b> Loosen the quadriceps.<\/p>\n

2. Hamstring Stretch:<\/b> Release tension in the back of the legs.<\/p>\n

3. Chest Opener:<\/b> Stretch the shoulders and chest region.<\/p>\n

4. Cat-Cow Stretch:<\/b> Maintain flexibility in the spine.<\/p>\n

5. Child’s Pose:<\/b> Offer a gentle stretch for the back and relax the body.<\/p>\n

Remember to hydrate and listen to your body throughout the session. Enjoy this invigorating and efficient workout!<\/p>\n","protected":false},"excerpt":{"rendered":"

Intermediate HIIT Workout: 30-Minute Session Warm-Up (5 Minutes) Begin with a low-intensity warm-up to prepare your body for the workout and prevent injury. Perform each of the following exercises for 1 minute: 1. Jumping Jacks: Increase your heart rate gradually. 2. Arm Circles: Improve circulation in the shoulders and arms. 3. High Knees: Engage your […]<\/p>\n","protected":false},"author":1,"featured_media":1738,"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":[48,26,43,31,27],"tags":[],"class_list":["post-1737","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-30-minutes","category-hiit","category-intensity-moderate","category-intermediate-hiit","category-workout"],"yoast_head":"\nBlast Your Intermediate HIIT Workout in 30-Minutes: No Equipment, Just Sweat and Smiles - Limitless Routines - Your daily workout schedules<\/title>\n<meta name=\"description\" content=\"HIIT Workout: 30-Min Intermediate session to boost fitness and burn calories. 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