1. Tabata Turbo
   • 20 seconds on, 10 seconds off
   • Exercises: Burpees, Mountain Climbers, Jump Squats, Push-Ups
   • 4 rounds, total 16 minutes
2. Pyramid Power
   • Increasing reps: 5, 10, 15, 20, 15, 10, 5
   • Exercises: Kettlebell Swings, Box Jumps, Dips, Plank Jacks
   • Rest 30 seconds between exercises
3. Circuit Crusher
   • 45 seconds work, 15 seconds rest
   • Exercises: Battle Ropes, Deadlifts, Rowing Machine, Medicine Ball Slams
   • 3 rounds, total 24 minutes
4. Bodyweight Blitz
   • 30 seconds each exercise, no rest between
   • Exercises: Pull-Ups, Pistol Squats, Clap Push-Ups, Burpee Tuck Jumps
   • 60 seconds rest between rounds, 4 rounds total
5. Cardio-Strength Fusion
   • Alternate 1 minute cardio with 1 minute strength
   • Cardio: Sprints, Jump Rope, High Knees
   • Strength: Dumbbell Thrusters, Renegade Rows, Weighted Lunges
   • 5 rounds, total 30 minutes

Remember to warm up properly, maintain good form, and cool down after each workout. Adjust intensity as needed and consult a fitness professional if you’re new to HIIT.