Monday Workout

⚡ HIIT Workout

Structure:

    •    3 rounds

    •    40 seconds of work, 20 seconds rest per move

    •    No rest between exercises, only between rounds (90 seconds)

Optional Finisher:

    •    2 minutes of alternating burpees and jump squats (30 sec each, back-to-back)

🔥 Warm-up

    •    3–5 minutes light cardio (jumping jacks, high knees, butt kicks)

    •    Dynamic stretches (arm circles, hip openers, lunges)

Main Circuit

    1.    Jump Squats — Explosive squat jumps, land soft, repeat

    2.    Mountain Climbers — Drive knees forward quickly, keep core tight

    3.    Push-up to Shoulder Tap — Push-up, then tap opposite shoulder at the top

    4.    Skater Jumps — Leap side-to-side like speed skaters, stay low

    5.    High Knees — Run in place, driving knees to chest

    6.    Plank Jacks — Jump feet in and out while holding plank position

   Burner (Choose Your Preference)

    •    Burpees

    •    Jump Lunges

    •    Sprint in Place

Notes

    •    Focus on form over speed—slow, controlled movement = better results.

    •    Modify jumps for low-impact versions if needed.

    •    Cool down + stretch (hamstrings, quads, glutes, hips) for recovery.