25 minute Intermediate HIIT Workout

This 25-minute intermediate high intensity interval training (HIIT) workout for seniors and beginners will burn fat, improve your cardiovascular health, and increase your strength and endurance. 

This workout includes advanced exercises on the floor: mountain climbers and high plank with shoulder taps. It also includes about 3000 steps, more or less depending on your pace. 

Estimated number of calories burned:

✅ 120 lbs or 55 kgs: 114 cals

✅ 200 lbs or 91 kgs: 144 cals

There are two sets of five exercises each done twice (plus an extra set of Butt Kickers at the start of Set 2!):

Exercise Set 1:

⭐ Butt kickers (hamstrings)

⭐ High Plank with shoulder taps into Child’s Pose (Core, Shoulders, Arms)

⭐ Squat into Curtsy Lunge (Glutes, Legs)

⭐ Step forward and back with Overhead Reach (Glutes, Legs, Shoulders)

⭐ Forward and back lunge/step (Glutes, Legs, Core)

Exercise Set 2:

⭐ Shuffle Squat (Legs, Glutes)

⭐ Y-T-I (Back, Shoulders)

⭐ Knee ups (Core)

⭐ Mountain climbers (Core, Legs, Shoulders, Arms)

⭐ Jumping Jacks (Core, Legs, Shoulders, Arms)

Want to do more intermediate workouts? Check out our Intermediate Playlist.