HIIT
Warm-Up: (5 minutes)
Jumping Jacks: 1 minute
High Knees: 1 minute
Butt Kicks: 1 minute
Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
Bodyweight Squats: 1 minute
HIIT Workout: (20 minutes)
Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete all exercises in a circuit format, then rest for 1-2 minutes before repeating for a total of 3 rounds.
Burpees: Start standing, then squat down, place your hands on the floor, jump your feet back into a plank position, do one push-up, jump your feet back to your hands, and explosively jump up, reaching your arms overhead.
Mountain Climbers: Start in a plank position, bring one knee toward your chest, then quickly switch legs, as if you're "running" in place.
Jump Squats: Start in a squat position, then explosively jump up as high as you can, landing softly back into the squat position.
High Knees: Run in place, lifting your knees as high as possible, pumping your arms.
Plank Jacks: Start in a plank position, then jump your feet wide apart and back together, keeping your core engaged.
Skater Lunges: Start standing, then jump sideways to one side, landing on one foot with the other foot behind you, then jump to the other side, alternating sides like a speed skater.
Cool Down: (5 minutes)
Slow Jog or March in Place: 1 minute
Standing Quad Stretch: Hold each leg for 30 seconds
Standing Hamstring Stretch: Hold each leg for 30 seconds
Standing Calf Stretch: Hold each leg for 30 seconds
Arm Across Chest Stretch: Hold each arm for 30 seconds
Deep Breathing: Lie on your back, close your eyes, and take several deep breaths to relax and cool down.
Remember to stay hydrated throughout the workout and listen to your body. Adjust the intensity and duration of each exercise as needed. Enjoy your HIIT workout!