HIIT CORE FOCUSED CIRCUIT

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Here’s a 50-minute HIIT workout. Perform each exercise for 45 seconds, followed by 15 seconds’ rest. perform each circuit twice before moving on to the next one. When selecting weights, it’s important to choose a weight that challenges you but still allows you to maintain proper form throughout the exercises. 

A 5-minute warm-up is essential to prepare your body for workout.

Here’s a quick, dynamic warm-up routine to get your muscles ready and your heart rate up:

5-Minute Full-Body Warm-Up

  1. Jumping Jacks – 1 minute

  2. Arm Circles – 30 seconds forward, 30 seconds backward

  3. High Knees – 1 minute

  4. Bodyweight Squats – 1 minute

  5. Lunge with a torso Twist – 1 minute

  6.  Jog– 1 minute

This warm-up will help increase your heart rate, improve your range of motion, and reduce the risk of injury during your workout.

Circuit 1:(using Dumbbell)

  1. squat to press
  2. push-ups
  3. Bent over rows
  4. lunge with bicep curl
  5. tricep ext

Circuit 2:

  1. Plank 
  2. Bicycle crunches
  3. Russian Twists
  4. Leg Raises 
  5. Mountain Climbers

Circuit 3:

  1. Burpees
  2. Jump Squats
  3. High Knees
  4. Lateral Lunges
  5. Renegade Rows

Circuit 4:

  1. Plank with shoulder taps
  2. ALT dumbbell
    Press
  3. V Crunch
  4. Rev. Lunge with knee Lift
  5. Plank to Push-ups
5-Minute Full-Body Cool Down
  1. Standing Hamstring Stretch – 1 minute (30 seconds each leg)
  2. Quad Stretch – 1 minute (30 seconds each leg)
  3. Chest Stretch – 1 minute
  4. Child’s Pose – 1 minute
  5. Seated Forward Bend – 1 minute