30 Minute HIIT Cardio Workout: Intermediate Level

The perfect workout if you’re short on time. HIIT workouts are also known as High Intensity Interval Training. 

This Routine is for those that already workout at least 4 days a week.

What to Expect:

14 exercises: Alternating 1 HIIT and 1 Core Exercise

Time: 20 secs on, 10 secs off  X 4 (use free Gymboss App)

Dumbbells and Weight are optional for this routine.

During the routine….

-Remember to keep those core muscles nice and tight

-Don’t pull on neck when doing crunches

Plank With Leg Lifts (Plank Position, Kick Leg up while keeping knees Straight)

20 Secs with 10 Sec Rest X 4

Crunches with Toe Touches

20 Secs with 10 Sec Rest X 4

6 Mountain Climbers with 2 Squat Jumps

20 Secs with 10 Sec Rest X 4

Scissor Kicks (Lying down on back, moving legs up and down as if they were scissors) 

20 Secs with 10 Sec Rest X 4

2 Jumping Jack with 2 High Knees

20 Secs with 10 Sec Rest X 4

2 Bicycle Crunches with 2 Regular Crunches

20 Secs with 10 Sec Rest X 4

Burpees

20 Secs with 10 Sec Rest X 4

Oblique Crunches

20 Secs with 10 Sec Rest X 4

WATER BREAK

Plank Row Alternating Sides 

20 Secs with 10 Sec Rest X 4

Push-up with a Rotation (Rotate until into a side plank position)

20 Secs with 10 Sec Rest X 4

Clean to Press (using dumbbells if wanted… Alternate sides)

20 Secs with 10 Sec Rest X 4

Leg Raises (Lying on Down on back, Raise legs from floor to as high as you can)

20 Secs with 10 Sec Rest X 4

In Plank Position….. Alternate each Knee to Elbow to a Burpee

20 Secs with 10 Sec Rest X 4

Pulsing Crunches (reaching for the knees with finger tips)

20 Secs with 10 Sec Rest X 4

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