HIIT Holiday Workout

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Set 1: Squats + Mountain Climbers

  • Squats: Stand with feet shoulder-width apart, lower your hips as if sitting back in a chair, and return to standing. Engages your legs, glutes, and core.
  • Mountain Climbers: Start in a plank position and alternate driving your knees toward your chest at a fast pace. Targets your core, shoulders, and cardiovascular system.

Set 2: Alternating Backward Lunges + Oblique Plank Twists

  • Alternating Backward Lunges: Step one leg backward into a lunge position, ensuring your knees form 90-degree angles, and return to standing. Repeat with the other leg. Works on quads, glutes, and balance.
  • Oblique Plank Twists: In a plank position, twist your torso and bring one knee toward the opposite elbow. Strengthens obliques and improves core stability.

Set 3: Lateral Jumps + Push-Ups

  • Lateral Jumps: Jump side-to-side with both feet, as if hopping over an imaginary line. Boosts agility and engages your legs.
  • Push-Ups: From a plank position, lower your body until your chest almost touches the floor, then push back up. Builds upper body strength, especially in the chest, shoulders, and arms.

Set 4: Jumping Jacks + Plank Hold

  • Jumping Jacks: Jump while spreading your arms and legs outward, then return to the starting position. Elevates heart rate and burns calories.
  • Plank Hold: Hold a straight-body plank position, keeping your core tight and spine neutral. Develops core endurance and strength.

Set 5: Alternating Curtsy Lunges + Sit-Ups

  • Alternating Curtsy Lunges: Step one leg diagonally behind the other, lowering into a lunge position, and switch sides. Targets the glutes and inner thighs.
  • Sit-Ups: Lie on your back, bend your knees, and use your core muscles to lift your upper body toward your knees. Strengthens the abdominal muscles.

Set 6: Plank Jacks + Bicycle Crunches

  • Plank Jacks: In a plank position, jump your feet out and in like a jumping jack. Engages your core and increases heart rate.
  • Bicycle Crunches: Lie on your back and alternate bringing your opposite elbow and knee together while extending the other leg. Focuses on oblique muscles.

Set 7: Jump Squats + Burpees

  • Jump Squats: Perform a squat and explosively jump upward, landing softly and going straight into the next squat. Builds explosive power and leg strength.
  • Burpees: Combine a squat, jump, and push-up into one exercise. Full-body workout that tests strength and cardio.

Stretching

Finish with 2 minutes of stretching to cool down, improve flexibility, and reduce muscle soreness.

Let me know if you'd like modifications for any of these exercises or suggestions based on fitness level!

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