HIIT

Warm-Up: (5 minutes)

  1. Jump Rope (or Simulated Jump Rope if Space is Limited): 1 minute

  2. Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)

  3. Bodyweight Squats with Twist: 1 minute (squat down, then twist your torso to one side, return to center, and repeat on the other side)

  4. High Knees with Twist: 1 minute (lift knees high while simultaneously twisting your torso to each side)

  5. Butt Kicks: 1 minute

HIIT Workout: (20 minutes)

Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete all exercises in a circuit format, then rest for 1-2 minutes before repeating for a total of 3 rounds.

  1. Frog Jumps: Start in a squat position, touch the floor with your fingertips, then explode up into a jump, reaching your arms overhead.

  2. Plank Walkouts: Start standing, hinge at the hips and walk your hands out until you're in a plank position, then walk your hands back to your feet and stand up.

  3. Side Shuffle Squat: Start in a squat position, take a step to the side, then squat down, repeat in the opposite direction.

  4. Star Jumps: Start standing, jump up while spreading your arms and legs out into a star shape, then return to the starting position.

  5. Russian Twists: Sit on the ground, lean back slightly, lift your feet off the ground, and twist your torso from side to side, touching the ground with your hands.

  6. Power Skips: Skip in place, focusing on driving your knees up as high as possible with each skip.

Cool Down: (5 minutes)

  1. Slow March in Place: 1 minute

  2. Standing Quad Stretch: Hold each leg for 30 seconds

  3. Standing Hamstring Stretch: Hold each leg for 30 seconds

  4. Standing Calf Stretch: Hold each leg for 30 seconds

  5. Arm Across Chest Stretch: Hold each arm for 30 seconds

  6. Deep Breathing: Lie on your back, close your eyes, and take several deep breaths to relax and cool down.

Enjoy this new and dynamic HIIT workout! Adjust the intensity and difficulty of each exercise as needed, and have fun with it!