We’ll be focusing on strength training, calisthenics, and functional training, all within a HIIT format. Ready to get started? Let’s break it down into a warm-up, three exercise blocks, and a cool-down.

WARM-UP (5 minutes)

1. Marching in Place with High Knees (2 minutes)

• Stand tall, lift your knees to hip level while swinging your arms.
• Keep a brisk pace and focus on warming up your body.

1. Arm Circles (1 minute)

• Stand with your feet shoulder-width apart.
• Extend your arms out to the sides and make small circles, gradually increasing in size.
• Do this for 30 seconds clockwise, then 30 seconds counterclockwise.

2. Bodyweight Squats (1 minute)

• Stand with feet shoulder-width apart.
• Push your hips back and lower into a squat, keeping your chest up.
• Rise back to standing position and repeat.

3. Dynamic Lunges (1 minute)

• Step forward into a lunge, lowering your hips until both knees are bent at a 90-degree angle.
• Push back to the starting position and alternate legs.

EXERCISE BLOCK 1: High-Intensity Interval Training (HIIT) (15 minutes)

How to perform HIIT: Perform each exercise for 40 seconds with 20 seconds rest in between.

1. Bulgarian Split Squats with Band Resistance

• Place one foot on a chair behind you, other foot forward.
• Loop the resistance band under your front foot and hold the handles.
• Lower your back knee towards the ground, keeping the front knee in line with the toes.
• Repeat for 40 seconds, then switch legs.

2. Seated Band Rows

• Sit on the floor with legs extended, loop the band around your feet.
• Hold the handles and pull towards your torso, squeezing your shoulder blades.
• Extend arms back out and repeat.

3. Resistance Band Presses

• Stand with feet shoulder-width apart.
• Wrap the band around your back, holding handles in both hands.
• Press the band forward until arms are fully extended, then return to the starting position.

4. Resistance Band Curls

• Stand with feet shoulder-width apart, stepping on the band.
• Hold handles with palms facing up, curl the band towards your shoulders.

5. Resistance Band Reverse Tricep Extensions

• Loop the band around a secure object at head height.
• Hold the handles with palms facing down and extend arms back.
• Return to starting position and repeat.

EXERCISE BLOCK 2: Circuit Training (12 minutes)

How to perform Circuit Training: Complete one set of each exercise in sequence for 45 seconds then at the end of the circuit rest for 1 minute and repeat the circuit twice.

1. Step-Ups (Chair)

• Step up onto the chair with one foot, then bring the other foot up.
• Step back down and repeat, alternating legs.

2. Push-Ups

• Place hands shoulder-width apart on the floor.
• Lower your body until your chest almost touches the ground.
• Push back to the starting position and repeat.

3. Plank Hold

• Place forearms on the ground, elbows under shoulders.
• Keep your body in a straight line from head to heels.
• Hold this position.

EXERCISE BLOCK 3: Interval Training (8 minutes)

How to perform Interval Training: Alternate between 30 seconds of high-intensity and 30 seconds of low-intensity exercise.

1. High-Knees

• Run in place with knees lifting as high as possible (high-intensity).
• March in place with knees lifted to hip level (low-intensity).

2. Mountain Climbers

• Start in plank position and drive knees towards your chest alternately (high-intensity).
• Step one foot towards your hand and return alternately (low-intensity).

COOL-DOWN (5 minutes)

1. Standing Quad Stretch (1 minute each leg)

• Stand on one leg and pull your other heel towards your glutes, keeping knees close.

1. Seated Forward Bend (2 minutes)

• Sit with legs extended and reach forward toward your toes, keeping your back straight.

Workout Frequency

For optimal results, I recommend you perform this workout 3 times a week, ensuring you have at least one rest day in between sessions.

Caloric Expenditure

To estimate the calories burned, let’s use MET values. For a mixed-modality workout like this, approximately 6 METs.

• Weight: 145 lbs (65.77 kg)
• MET Value: 6
• Duration: 45 minutes

Calories burned = MET value x weight (kg) x duration (hours)
= 6 x 65.77 kg x 0.75 hours
= approximately 296 calories