Welcome to this Intermediate HIIT workout, a meticulously designed regimen to elevate your fitness levels and challenge your physical limits. Intermediate HIIT (High-Intensity Interval Training) workouts are renowned for their efficiency in burning calories, improving cardiovascular health, and building muscle strength in a short amount of time. By alternating between intense bursts of activity and short periods of rest, you can maximise your workout benefits and keep your metabolism revved up long after you’ve finished exercising.

This workout is crafted for those who have a basic foundation in fitness and are ready to push themselves further. It’s perfect for gym enthusiasts looking to break through a plateau, boost their stamina, and engage multiple muscle groups simultaneously. Each exercise in this routine is selected to target different parts of your body, ensuring a comprehensive workout that improves both strength and endurance.

Whether you’re aiming to enhance your athletic performance, lose weight, or simply stay active, this HIIT routine will help you achieve your goals. All you need is your bodyweight and a commitment to pushing yourself through each high-energy interval. As always, listen to your body and adjust the intensity to suit your fitness level.

Now, let’s get started with a thorough warm-up to prepare your body for the workout ahead, followed by a series of challenging exercises, and ending with a cool down to aid recovery and flexibility.

Level: Intermediate

Warm-Up (5-10 minutes)

1. Jumping Jacks – 2 minutes
   Stand with feet together, arms at your sides.
   Jump up, spreading your legs shoulder-width apart and raising your arms overhead.
   Return to the starting position and repeat.
2. Dynamic Lunges – 2 minutes
   Step forward with your right foot into a lunge position.
   Push off your right foot to return to standing, then repeat with the left foot.
   Continue alternating legs.
3. Arm Circles – 1 minute
   Extend your arms out to the sides.
   Make small circles forward for 30 seconds, then reverse for 30 seconds.
4. Leg Swings – 2 minutes
   Hold onto a stable surface for balance.
   Swing your right leg forward and backward, then switch to the left leg.
   Perform for 1 minute on each leg.

Workout Routine (20 – 25 Minutes)

1. Burpees – 3 sets of 15 reps
   • Stand with your feet shoulder-width apart.
   • Drop into a squat, place your hands on the ground, and kick your feet back into a plank.
   • Perform a push-up, then jump your feet forward and leap up.
2. High Knees – 3 sets of 1 minute
   • Run in place, lifting your knees as high as possible.
   • Maintain a fast pace and keep your core engaged.
3. Push-Up to T-Stand – 3 sets of 12 reps
   • Perform a standard push-up.
   • At the top, rotate your body to one side, raising your arm towards the ceiling to form a T shape.
   • Return to the push-up position and repeat on the other side.
4. Jump Squats – 3 sets of 15 reps
   • Stand with feet shoulder-width apart.
   • Perform a squat, then explode up into a jump.
   • Land softly and immediately lower into the next squat.
5. Plank Jacks – 3 sets of 1 minute
   • Start in a plank position with your hands under your shoulders.
   • Jump your feet out wide and then back together, similar to a jumping jack motion.

Cool Down (5-10 minutes)

1. Standing Quad Stretch – 1 minute each leg
   • Stand on one leg and pull the opposite foot towards your buttocks.
   • Hold for 30 seconds, then switch legs.
2. Hamstring Stretch – 2 minutes
   • Sit on the ground with one leg extended.
   • Reach towards your toes, holding for 1 minute on each leg.
3. Shoulder Stretch – 2 minutes
   • Bring one arm across your chest and use the opposite arm to hold it in place.
   • Hold for 1 minute on each side.
4. Cat-Cow Stretch – 2 minutes
   • Get on your hands and knees.
   • Arch your back (cow) and then round it (cat), holding each position for a few seconds.

Tips

• Maintain proper form to prevent injury.
• Modify exercises as needed to match your fitness level.
• Stay hydrated and take breaks if necessary.
• Listen to your body and adjust intensity accordingly.