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HIIT & Endurance Session

HIIT & Endurance

Circuit 1

1. Mountain Climbers – 30 seconds

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

3. Jump Squats – 15 reps

4. Plank – 45 seconds

Circuit 2

1. Burpees – 15 reps

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

3. Box Jumps – 15 reps

4. Side Plank (each side) – 30 seconds

Circuit 3

1. High Knees – 60 seconds

2. Leg Raises – 15 reps

3. Jumping Lunges – 15 reps per leg

4. Flutter Kicks – 20 reps (10 each leg)

Circuit 4

1. Jump Rope – 60 seconds

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

3. Squat Jumps – 15 reps

4. V-Ups – 15 reps

HIIT & Endurance: Instructions and Tags

Instructions:

General Tips:

  1. Begin with a dynamic warm-up to prepare your body for high-intensity circuits.
  2. Perform each exercise with explosive energy, focusing on full range of motion.
  3. Modify exercises if needed, and prioritize proper form over speed.
  4. Stay hydrated, and listen to your body—take rest as needed.

For Beginners:

  • Start with 2 sets of each circuit and gradually increase intensity.
  • Perform exercises at a moderate pace to build endurance.
  • Take additional rest if required between exercises.

For Intermediate Participants:

  • Aim for 3 sets of each circuit with controlled, dynamic movements.
  • Increase the intensity gradually and minimize rest periods.
  • Focus on maintaining form throughout the entire workout.

For Advanced Participants:

  • Perform 4 sets of each circuit with minimal rest between exercises.
  • Execute exercises explosively, pushing your limits.
  • Incorporate advanced variations for an extra challenge.

Circuit-Specific Points:

Circuit 1: HIIT & Endurance

  • Mountain Climbers: Drive knees towards chest in a plank position.
  • Russian Twists: Rotate torso, engaging your core.
  • Jump Squats: Land softly, and explode upward with each jump.
  • Plank: Maintain a straight line from head to heels.

Circuit 2:

  • Burpees: Perform a controlled squat thrust and explosive jump.
  • Bicycle Crunches: Engage your core; touch elbow to the opposite knee.
  • Box Jumps: Land softly with a slight bend in the knees.
  • Side Plank: Keep your body in a straight line; engage your obliques.

Circuit 3:

  • High Knees: Lift knees high, engaging your core.
  • Leg Raises: Lower legs with control, engaging your lower abs.
  • Jumping Lunges: Land with a 90-degree bend in both knees.
  • Flutter Kicks: Keep your lower back on the ground; kick legs up and down.

Circuit 4:

  • Jump Rope: Maintain a consistent pace; land softly.
  • Plank with Shoulder Taps: Keep your hips stable; minimize rocking.
  • Squat Jumps: Land softly, and explode upward.
  • V-Ups: Engage your core; lift legs and upper body simultaneously.

Tags for SEO:

  1. HIIT workout routine
  2. Endurance training circuits
  3. Explosive exercises for HIIT
  4. Cardio and core HIIT
  5. High-intensity interval training at home
  6. Effective endurance workouts
  7. Full-body dynamic exercises
  8. Advanced HIIT circuits
  9. HIIT for all fitness levels
  10. Home workout for endurance and strength.

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