Workout Wednesday 3rd July- HIIT

High-Intensity Interval Training (HIIT) is a great way to get a quick and effective workout. Here's a 20-minute HIIT workout designed for women 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. Jumping Jacks - 1 minute
2. High Knees - 1 minute
3. Bodyweight Squats - 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. Burpees - 40 seconds, 20 seconds rest
2. Mountain Climbers - 40 seconds, 20 seconds rest
3. Squat Jumps - 40 seconds, 20 seconds rest
4. Plank - 40 seconds, 20 seconds rest
   
   

Round 2:

1. Push-Ups - 40 seconds, 20 seconds rest
2. Lunge Jumps - 40 seconds, 20 seconds rest
3. Russian Twists - 40 seconds, 20 seconds rest
4. Bicycle Crunches - 40 seconds, 20 seconds rest
   
   

Round 3:

1. Tuck Jumps - 40 seconds, 20 seconds rest
2. Plank to Push-Up - 40 seconds, 20 seconds rest
3. Glute Bridges - 40 seconds, 20 seconds rest
4. Side Plank (20 seconds each side) - 40 seconds, 20 seconds rest
   
   

Round 4:

1. Skaters - 40 seconds, 20 seconds rest
2. Tricep Dips (using a chair) - 40 seconds, 20 seconds rest
3. Heel Touches - 40 seconds, 20 seconds rest
4. Flutter Kicks - 40 seconds, 20 seconds rest
   
   

Cool-Down (3 minutes):

1. Child's Pose - 1 minute
2. Hamstring Stretch - 1 minute (30 seconds each leg)
3. Shoulder Stretch - 1 minute (30 seconds each arm)
   
   

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:

• Adjust the intensity to your fitness level by modifying exercises (e.g., perform push-ups on knees if needed).
• Focus on proper form to avoid injury.
• Stay hydrated and take short breaks if necessary.
  
  

This HIIT workout is designed to be quick, intense, and effective, providing a full-body workout in just 20 minutes. Enjoy your workout!