Advanced & Intermediate HIIT Exercises
Here’s an advanced functional HIIT workout plan that you can perform 4 times a week, with each session lasting for 40 minutes:
Warm-up (5 minutes):
1. Jumping jacks – 1 minute
2. High knees – 1 minute
3. Butt kicks – 1 minute
4. Inchworms – 1 minute
5. Bodyweight squats – 1 minute
Main Workout (30 minutes):
Perform each exercise for 40 seconds, followed by a 20-second rest. Complete all exercises in a circuit fashion, resting for 1 minute between circuits. Repeat the circuit for a total of 3 rounds.
Circuit 1:
1. Burpees
2. Kettlebell swings
3. Box jumps
4. Mountain climbers
5. Bosu ball squats
Circuit 2:
1. Medicine ball slams
2. Dumbbell thrusters
3. Plyometric push-ups
4. Jump lunges
5. Reverse crunches
Circuit 3:
1. Battle ropes
2. Pistol squats
3. Plank shoulder taps
4. Russian twists with a medicine ball
5. Bicycle crunches
Cooldown (5 minutes):
1. Slow jog or walk – 2 minutes
2. Standing quad stretch – 30 seconds per leg
3. Standing hamstring stretch – 30 seconds per leg
4. Shoulder rolls – 1 minute
5. Chest opener stretch – 1 minute
Remember to adjust the weights, intensities, and rest periods based on your fitness level and capabilities. It’s always a good idea to consult with a fitness professional before starting a new workout program, especially if you’re advanced or have any underlying health conditions.
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