Full Body Blast – HIIT Session

1: Full-Body Blast – “Check the instructions for your fitness levels”

Circuit 1

1. Squat Jumps – 20 reps

2. Push-ups – 15 reps

3. Russian Twists – 20 reps (10 each side)

4. Jumping Lunges – 15 reps per leg

Circuit 2

1. Burpees – 15 reps

2. Plank Shoulder Taps – 20 reps (10 each side)

3. Bicycle Crunches – 20 reps (10 each side)

4. Dumbbell Thrusters – 12 reps

Circuit 3

1. Mountain Climbers – 30 reps (15 each leg)

2. Tricep Dips – 15 reps

3. Leg Raises – 15 reps

4. Box Jumps – 15 reps

Circuit 4

1. Renegade Rows – 12 reps (6 each side)

2. Jump Rope (or simulated) – 60 seconds

3. Plank Jacks – 20 reps

4. Kettlebell Swings – 15 reps

Instructions and Key Points for a Safe Session:

General Tips:

1. Warm-up before starting the circuits to prepare your muscles and joints.
2. Stay hydrated throughout the session.
3. Maintain proper form to prevent injuries.
4. Listen to your body, and if something doesn’t feel right, modify or skip the exercise.

For Beginners:

• Start with 1 set of each circuit and gradually progress.
• Use modifications like knee push-ups and reduce the intensity as needed.
• Focus on mastering the form before increasing speed or intensity.
• Rest for 60-90 seconds between sets.

For Intermediate Participants:

• Aim for 3 sets of each circuit with controlled movements.
• Increase the intensity gradually by performing exercises with more precision.
• Challenge yourself with proper form, and take shorter rest intervals (45-60 seconds).

For Advanced Participants:

• Perform 4 sets of each circuit with minimal rest between exercises.
• Incorporate explosive movements where applicable.
• Use challenging variations of each exercise, like plyometric or weighted options.
• Rest for 30-45 seconds between sets to maintain intensity.

Circuit-Specific Points:

Circuit 1: Full-Body Blast

• Squat Jumps: Land softly, engaging your core.
• Push-ups: Maintain a straight line from head to heels.
• Russian Twists: Rotate your torso while keeping your back straight.
• Jumping Lunges: Land with a 90-degree bend in both knees.

Circuit 2:

• Burpees: Perform a controlled squat thrust and explosive jump.
• Plank Shoulder Taps: Keep your hips stable and avoid rocking.
• Bicycle Crunches: Engage your core; touch elbow to the opposite knee.
• Dumbbell Thrusters: Keep a steady pace, maintaining proper squat form.

Circuit 3:

• Mountain Climbers: Maintain a plank position; drive knees toward chest.
• Tricep Dips: Keep elbows close to your body.
• Leg Raises: Lower legs with control, engaging your lower abs.
• Box Jumps: Land softly with a slight bend in the knees.

Circuit 4:

• Renegade Rows: Keep your body stable; avoid hip rotation.
• Jump Rope: Land softly and maintain a consistent pace.
• Plank Jacks: Keep your core engaged and body in a straight line.
• Kettlebell Swings: Hinge at the hips and use your hips to thrust the kettlebell.