Day 1: Full-Body HIIT – Kickstart Your Week With Energy!

Start strong with a dynamic full-body HIIT workout! Burn calories, build endurance, and set the tone for an active week ahead—all from the comfort of your home. Just grab your mat and let’s go!

Published on 2/8/2025 by Johnny

Day 1: High-Intensity Interval Training (HIIT)

Begin your week strong with this energizing full-body HIIT workout. High-Intensity Interval Training combines short bursts of intense activity with brief recovery periods, maximizing calorie burn and boosting your metabolism. It’s perfect for maintaining fitness indoors, especially when outdoor workouts aren’t an option.

Workout Overview

This routine includes five exercises. You’ll perform each for 40 seconds, followed by 20 seconds of rest. Repeat the circuit 3–4 times, depending on your fitness level. Make sure to warm up briefly beforehand with some gentle cardio movements like jumping jacks or jogging in place.

Exercise Breakdown

Jumping Jacks
Stand straight with your legs together and arms by your sides. Jump your feet apart while bringing your arms overhead. Quickly jump back to starting position and repeat.
Bodyweight Squats
Stand with feet shoulder-width apart. Push your hips back and bend your knees, lowering yourself until your thighs are parallel to the floor. Keep your chest up, then rise back up and repeat.
Mountain Climbers
Start in a plank position. Bring one knee toward your chest, then quickly switch legs, alternating rapidly. Keep your core tight and hips low.
Push-Ups
Place your hands shoulder-width apart on the mat, in plank position. Lower your chest toward the ground while keeping your elbows close to your body, then push back up. Modify on knees if needed.
Plank Hold
Rest on your forearms and toes, keeping your body straight and core engaged. Hold the plank position, breathing steadily and maintaining proper alignment.

Cooldown & Stretch

After completing your circuits, spend 5–10 minutes cooling down with gentle stretching, focusing on major muscle groups. Target areas like your hamstrings, quadriceps, calves, back, shoulders, and chest to reduce soreness and promote recovery.