Warm-up:
- Jog in place for 2 minutes.
- Perform arm circles, leg swings, and hip rotations to loosen up your joints.
- Do a few sets of dynamic stretches such as leg swings, arm swings, and torso twists.
HIIT Circuit: Perform each exercise for the designated time period, giving maximum effort. Take a 10-15 second rest between each exercise. Complete 3-4 rounds of the circuit.
1. Jumping Jacks (30 seconds):
- Stand with your feet together and arms by your sides.
- Jump up, spreading your legs wide and raising your arms overhead.
- Land softly and immediately repeat.
2. Mountain Climbers (30 seconds):
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Drive one knee towards your chest and then quickly switch to the other knee, simulating a running motion.
- Continue alternating quickly.
3. Bodyweight Squats (30 seconds):
- Stand with your feet slightly wider than shoulder-width apart.
- Lower your body into a squat position by bending your knees and pushing your hips back.
- Keep your chest lifted and weight in your heels.
- Push through your heels to stand back up.
4. Burpees (30 seconds):
- Start in a standing position.
- Drop down into a squat position and place your hands on the floor.
- Kick your feet back into a push-up position.
- Quickly return your feet to the squat position and jump up explosively.
5. High Knees (30 seconds):
- Stand in place and quickly drive one knee up towards your chest.
- Alternate legs as quickly as possible, pumping your arms to mimic a running motion.
Cool-down:
- Finish your workout with 5-10 minutes of light cardio such as walking or gentle jogging to bring your heart rate down.
- Perform static stretches for major muscle groups, holding each stretch for 15-30 seconds.