HIIT WORKOUT DETAILS

Complete 3 rounds of each circuit following a 40-second work, 20-second rest format, switching between movements every minute.

For example, for circuit one, do 40-seconds of walkouts then rest for 20 seconds, then start 40 seconds of jumping jacks followed by 20 seconds of rest. Repeat, switching movements every minute until you have completed 3 rounds.

Rest for 2-3 minutes between each 15-minute segment.

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CIRCUIT 1: CARDIO

Repeat for 3 rounds of 40 seconds on, 20 seconds off, switching movements every minute:

1. Walkouts with Push Up
2. Jumping Jacks
3. Burpees
4. Fast Feet
5. Lateral Bounds (Skater Jumps)

CIRCUIT 2: LEGS AND GLUTES

Repeat for 3 rounds of 40 seconds on, 20 seconds off, switching movements every minute:

1. Squat to Alternating Side Leg Raise
2. Jumping Lunges (scale to reverse lunge)
3. Drop Squats
4. Fire Hydrants Left
5. Fire Hydrants Right

CIRCUIT 3: CORE STRENGTH

Repeat for 3 rounds of 40 seconds on, 20 seconds off, switching movements every minute:

1. Plank with Alternating Leg Lift
2. Sit-Ups
3. Toe Touch Crunches
4. Alternating V-Ups
5. Superman Snow Angels

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Courtesy of: https://runningonrealfood.com/45-minute-no-equipment-hiit-workout/