Workout Wednesday 26th June- 20 Minute HIIT

High-Intensity Interval Training (HIIT) is a great way to get a quick and effective workout. Here's a 20-minute HIIT workout that you can do at home or at the gym. No special equipment is needed, just a timer and some space to move.


20-Minute HIIT Workout  

Warm-Up (3 minutes):

1. Arm Circles - 1 minute (30 seconds each direction)
2. Butt Kicks - 1 minute
3. Walking Lunges - 1 minute
   
   

Workout (4 rounds, 4 minutes each round):

• Each exercise is performed for 40 seconds followed by 20 seconds of rest.
  
  

Round 1:

1. Jump Squats - 40 seconds, 20 seconds rest
2. Plank Jacks - 40 seconds, 20 seconds rest
3. Reverse Lunges - 40 seconds, 20 seconds rest
4. Sit-Ups - 40 seconds, 20 seconds rest
   
   

Round 2:

1. Speed Skaters - 40 seconds, 20 seconds rest
2. Push-Up to Side Plank - 40 seconds, 20 seconds rest
3. High Knees - 40 seconds, 20 seconds rest
4. Russian Twists - 40 seconds, 20 seconds rest
   
   

Round 3:

1. Box Jumps (use a stable surface) - 40 seconds, 20 seconds rest
2. Plank with Shoulder Taps - 40 seconds, 20 seconds rest
3. Single-Leg Deadlifts (20 seconds each leg) - 40 seconds, 20 seconds rest
4. Leg Raises - 40 seconds, 20 seconds rest
   
   

Round 4:

1. Side Lunges - 40 seconds, 20 seconds rest
2. Tricep Push-Ups - 40 seconds, 20 seconds rest
3. Mountain Climbers - 40 seconds, 20 seconds rest
4. Plank Hold - 40 seconds, 20 seconds rest
   
   

Cool-Down (3 minutes):

1. Cat-Cow Stretch - 1 minute
2. Quad Stretch - 1 minute (30 seconds each leg)
3. Chest Stretch - 1 minute (30 seconds each side)

Instructions:

1. Warm-Up: Perform the warm-up exercises continuously for 3 minutes to get your body ready for the workout.
2. Workout: Perform each exercise in the round for 40 seconds at high intensity, followed by 20 seconds of rest. After completing all four exercises, move to the next round. Rest for 1 minute between rounds if needed.
3. Cool-Down: Finish with a cool-down to bring your heart rate back down and stretch out the muscles you worked.
   
   

Tips:

• Modify exercises to match your fitness level.
• Focus on maintaining proper form to prevent injuries.
• Keep a water bottle nearby and stay hydrated.
  
  

These HIIT workouts are designed to be varied and challenging, providing a comprehensive full-body workout in just 20 minutes. Enjoy!