The Beginner HIIT Workout is perfect for the beginner or anyone who wants to get fit fast. HIIT workout for beginners burns fat fast and will give you that nice lean, fit body in no time!
Whether you know it or not, you need to be working out. And if you’re like most people, you’re probably looking for a good workout that you can do at home without a lot of equipment. The problem is, there are so many different beginner HIIT workouts out there, it can be tough to figure out which one is right for you. But don’t worry, we’re here to help. In this article, we’re going to outline the best beginner HIIT workouts for maximum results.
HIIT workouts are designed to get your heart rate up in a short amount of time. These workouts are great for people who don’t have a lot of time to work out or those who want an intense conditioning session without spending hours at the gym.
What is HIIT?
HIIT stands for high intensity interval training and is one of the most effective ways to build muscle, burn calories and lose weight. But beyond these benefits, it can also help you be more productive throughout your day by increasing your energy levels. HIIT workouts are generally composed of two phases: a warm up phase and an actual workout.
In both phases, you should be alternating between light exercise (such as walking on a treadmill) with intense exercise (such as sprinting) at different intervals depending on how long you want your workout to last. There are many different types of HIIT workouts that can be used for beginners or advanced fitness enthusiasts alike – from simple exercises such as running stairs or jumping jacks, all the way up to more complex ones like squats and lunges. The key is finding one that works best based on your goals!
What is a Beginner HIIT Workout?
A beginner HIIT workout is a workout that is designed for newbies. It’s a high-intensity workout that is usually done on a treadmill or an elliptical machine.
A beginner HIIT workout is an easy way to get started with high-intensity interval training (HIIT). When you hear the term “high,” you may be thinking of CrossFit training or other intense workouts that leave you gasping for breath. However, there are many different types of HIITs (including ones that can be done at home), and some of them are easier than others. The following are some examples of beginner HIIT workouts:
Basic HIIT Workout – This workout consists of 20 seconds on, 10 seconds off intervals performed three times through for each exercise. The exercises included in this workout include squats, push-ups, lunges, and burpees. The basic HIIT workout should take about 10 minutes total if performed at maximum intensity.
Tabata Interval Training – This workout consists of eight rounds where you perform 20 seconds of work followed by 10 seconds of rest. The exercise you choose for this workout should be something that you can easily complete in under two minutes, such as running, jumping jacks, or mountain climbers.
There are many different types of beginner HIIT workouts, and the one that you choose will depend on your fitness level and the type of equipment that you have at home. However, all three workouts mentioned above are excellent options for newbies who are looking to start incorporating HIIT into their fitness routine.
What are the Benefits of Doing a Beginner HIIT Workout?
HIIT workouts are an effective way to boost your metabolism and burn calories. They can be done at home with minimal equipment, or at the gym by using a treadmill, rower, and weights.
The benefits of doing a beginner HIIT workout include the following:
HIIT improves your overall fitness level
One of the best things about HIIT workouts is that they are so effective at improving your overall fitness level. These workouts are intense, and they require you to work at a high intensity for a short amount of time. This type of workout is great for people who are looking for a challenging conditioning session without spending hours at the gym.
HIIT can help you lose weight
HIIT can help you lose weight by boosting your metabolism and burning calories. These workouts are intense, and they require you to work at a high intensity for a short amount of time. This type of workout is great for people who are looking for a challenging conditioning session without spending hours at the gym.
HIIT improves your endurance.
HIIT workouts are a great way to improve your endurance. These workouts are intense, and they require you to work at a high intensity for a short amount of time. This type of workout is great for people who are looking for a challenging conditioning session without spending hours at the gym.
HIIT improves your cardiovascular health.
Cardiovascular health is important for everyone, and HIIT workouts are a great way to improve your cardiovascular health. These workouts are intense, and they require you to work at a high intensity for a short amount of time. This type of workout is great for people who are looking for a challenging conditioning session without spending hours at the gym.
Possibly more intense than you think.
The intensity of these workouts will be higher than you think. Just because they are short doesn’t mean that they won’t be intense. If you want to do the workout correctly then you need to push yourself during each interval. Don’t just go through the motions!
Burn more calories.
Because HIIT burns more calories during exercise compared to low-intensity cardio (steady-state), then it makes sense that you would burn more calories overall as well. Studies have shown that you can burn as many as 100-200% more calories during your workout compared to steady-state cardio. That’s pretty impressive!
HIIT is very fast!
You can do a high-intensity interval training (HIIT) workout in less than 30 minutes, which is perfect for those who don’t have much time during their busy days.
HIIT is very effective!
You’d be surprised by how much you can accomplish in such a short amount of time when it comes to HIIT workouts. Your heart rate will rise quickly as you perform exercises that alternate between bursts of intense activity followed by short periods of rest or low-intensity activity. This type of training increases your endurance levels while burning fat faster than traditional workouts that rely on longer periods of moderate-intensity exercise with little rest in between each set or repetition.
HIIT is very challenging!
If you think all HIIT workouts are easy, think again! These workouts require mental toughness as well as physical fitness because they push your body beyond its limits — but only for a short period of time.
HIIT increases Muscle Mass & Lean Body Mass
HIIT workouts are a great way to increase muscle mass and lean body mass. These workouts are intense, and they require you to work at a high intensity for a short amount of time. This type of workout is great for people who are looking for a challenging conditioning session without spending hours at the gym.
HIIT improves Insulin Sensitivity In The Body Which Can Help Prevent Type 2 Diabetes
HIIT workouts are a great way to improve insulin sensitivity in the body, which can help prevent type 2 diabetes. These workouts are intense, and they require you to work at a high intensity for a short amount of time. This type of workout is great for people who are looking for a challenging conditioning session without spending hours at the gym.
HIIT is perfect for beginners!
If you’re a beginner, don’t be discouraged by the intensity of HIIT workouts. You can start slowly and gradually increase the intensity as your fitness level improves. Remember, the key is to work at your own pace and not compare yourself to others.
HIIT Workout Case Study
High-intensity interval training (HIIT) as an alternative to standard exercise led to no difference in health outcomes after 12 months for overweight adults, according to a study published in the Journal of Applied Physiology and Sports Medicine by the University of Bath and the Royal London School of Sport. “PubMed.”
“In our time-pressured culture, HIIT has claimed a spot in the top 10 fitness trends since 2014 as surveyed by the American College of Sports Medicine. In about 30 minutes, it is considered a complete workout that combines both aerobic and strength (resistance) training. To achieve similar benefits to a longer workout, the intensity is vigorous.” “The Nutrition Source.”
“Think of high-intensity interval training (HIIT) like baking: You need a precise amount of time in the oven as well as a cooling-off period. In workout terms, that means balancing intervals of work with rest. “The primary goal of a HIIT workout is to perform at maximal effort with a specific exercise, followed by a predetermined rest break,” says Grayson Wickham, DPT, CSCS, personal trainer and founder of Movement Vault.” “LIVESTRONG.COM.”
“Whether you are just getting into high intensity interval training or you are looking for new HIIT exercise and workout ideas, LADIES we have you covered. In this article, you are going to learn everything you need to know about HIIT. Specifically, HIIT workouts for women.” SET, “SET FOR SET.”
Follow the 7day HIIT workout for beginners
Examples of HIIT exercises
HIIT can be performed with a variety of exercises, but some are better suited to this type of training than others. Here are some examples of common HIIT exercises:
Running intervals – Run hard for 30 seconds, then slow down to a walk for 60 seconds. Repeat this cycle 8-12 times.
Burpees – Jump up in the air while putting your hands on the floor, then kick back into a plank position and jump up again. Repeat this cycle 8-12 times (or until you can’t do anymore).
Jumping jacks – start with 1 minute of jumping jacks, then rest for 1 minute. Repeat this cycle 8-12 times (or until you can’t do anymore).
Sprints – Sprint as fast as possible for 20-30 seconds, then slow down for 2 minutes before starting another sprint cycle. Repeat this cycle 8-12 times (or until you can’t do anymore).
Mountain climbers – Get into a push-up position, then bring one knee up towards your chest while keeping the other leg straight. Alternate legs and repeat this cycle 8-12 times (or until you can’t do anymore).
Box jumps – Stand in front of a box or bench, then jump up onto the box with both feet. Step down and repeat this cycle 8-12 times (or until you can’t do anymore).
Kettlebell swings – Swing a kettlebell between your legs, then explosively drive your hips forward to swing the kettlebell up to eye level. Reverse the motion and repeat this cycle 8-12 times (or until you can’t do anymore).
Rowing on a machine with short bursts of high-intensity rowing followed by longer recovery periods at low intensity is a great way to do HIIT.
Speed walking uphill on a treadmill for 30 seconds and then walking downhill for 60 seconds.
9-minute HIIT Workout For Beginners to Start Your Fitness Journey
What Are the Steps to Creating a Basic Beginner Hiit Workout?
Determine your goal of your HIIT workout
The first step to creating your own beginner HIIT workout is to determine your goal. Are you trying to lose weight? Gain muscle? Improve your overall health? Once you know what you want, it will be easier to create a HIIT routine that achieves those aims.
Start planning your HIIT workout
Once you’ve figured out what you want to achieve, it’s time to start planning. Start by choosing exercises that will help you meet your goals. For example, if weight loss is your main concern, then high-impact cardio exercises like running or jumping rope may be better than lower-impact ones like cycling or swimming.
Choose your exercises of your HIIT workout
You can do any kind of exercise as long as it raises your heart rate and gets your body moving. Some examples include jumping jacks, burpees, squats, push-ups, lunges, triceps dips, planks and mountain climbers. These exercises are all compound movements that work multiple muscle groups at once so they will challenge you more than single-muscle exercises like bicep curls or leg extensions would.
Decide the length of your HIIT workout
Next, decide how long each exercise should last and when each one should appear in your workout. You’ll need at least three exercises for a full HIIT workout: one high-intensity exercise (such as running), one medium-intensity exercise (such as walking) and one low-intensity exercise (such as yoga). The length of each set depends on how long it takes you to recover between sets; if an exercise leaves you exhausted after just 10 seconds, then it might not work well as part of a HIIT routine because it won’t give you enough time to recover before the next set begins.
Decide how many rounds of each exercise for your HIIT workout
Choose how many rounds of each exercise you want to do (i.e., 3 sets of 10 reps). This will depend on how much time you have available for your workout and how difficult you want it to be — the more rounds per exercise chosen the more challenging it will be). Also remember that while each individual rep may seem easy enough, HIIT workouts are taxing on the body so it’s important to pace yourself and not push too hard too fast.
Warm up before your HIIT workout
Before beginning any type of exercise, it’s important to warm up your muscles to prevent injury. A simple way to do this is by doing some light cardio for 5-10 minutes such as jogging in place, jumping rope or cycling on a low setting. This will help get your heart rate up and prepare your body for the more intense movements to come.
Do a cool down after your HIIT workout
After completing your HIIT workout, it’s just as important to cool down and allow your body to recover. A cool down can be as simple as walking for 5 minutes or doing some light stretching. This will help your body slowly transition from an intense workout back to a resting state and prevent any dizziness or lightheadedness.
Sample of Beginner HIIT workout
Before you start any exercise, it’s important to warm up. A proper warm-up should be about 5-10 minutes and will get your body ready for the movements you are about to perform. A proper warm up does not involve just walking around the block; it should be done at a pace that is slow enough to be a warm-up, but fast enough to get your heart rate up.
Once you have completed this step, it’s time to move on!
20-second sprints on the treadmill, then rest for 10 seconds. Start with four intervals and work your way up.
20-second sprints on the treadmill, then rest for 10 seconds. Start with four intervals and work your way up.
Start with a 5-10 minute warm up, then do 20 second sprints at 8 mph or faster on the treadmill. Rest for 10 seconds, then repeat four more times—four total intervals. You can add two additional intervals each week if you want to challenge yourself even more! After each interval, rest for at least 20 minutes before moving into the next one.
20-second sprints on a stationary bike with 10 seconds of rest between. Start with four rounds, then add two each week until you’re doing 12.
You’ll need a stationary bike. Start by doing 4 rounds of 20-second sprints on the bike with 10 seconds of rest between each round. Each week, increase the number of rounds you do by 2 until you’re up to 12. These intervals are short and intense, so they’ll help you build up your endurance while also improving your fitness level and getting rid of body fat.
30-second jogging or marching, followed by a 5-second burst of all-out effort for 10 minutes. Skip this exercise if you have any knee injuries or problems.
For beginners, a good way to start off is with 30-second jogging or marching exercises, followed by a 5-second burst of all-out effort. For example:
- Jog or march for 30 seconds.
- Sprint as fast as you can for 5 seconds.
Repeat this cycle until your 10 minutes are up (or however long you want), keeping in mind that beginners should only do this exercise once every other day for maximum results! If you have knee problems, skip this exercise entirely; it’s not worth risking injury if it means sacrificing your health!
45 seconds walk/jog, 15 seconds sprint for 12 minutes. Do this three times a week outside on slightly inclined terrain.
Begin with a warm-up of 10 minutes.
Then do the following workout three times a week.
- Walk or jog for 45 seconds.
- Sprint for 15 seconds.
Repeat 12 times, taking 60-90 seconds rest between each set (or longer if needed). Do this three times a week outside on slightly inclined terrain or use a treadmill or stationary bike to increase the intensity and decrease the impact on your joints as much as possible if you’re at home
50 jumping jacks followed by 10 pushups then 10 air squats (repeat 10 times). Rest twice during the workout, when you need to.
This workout is great for beginners because you can do it anywhere, and you don’t need any equipment to do it. You will be jumping jacks, pushups, and air squats back and forth until you complete 10 rounds.
It’s also important to note that as your body gets stronger and more conditioned, this workout can actually become too easy! For that reason, we recommend switching up the exercises every few weeks or so—don’t just do the same exercises over and over again.
For example: If you start out doing 50 jumping jacks followed by 10 pushups and then 10 air squats (repeat 10 times), after a month or two of doing these same exercises each week for about 30-40 minutes per day on average—you may find yourself bored with them or maybe even injured from doing them too much before increasing difficulty levels! So mix things up by trying something different like switching one exercise out for another one each week (e.g., instead of doing 50 jumping jacks followed by 10 pushups then 10 air squats (repeat ten times) try repeating this sequence only once before resting). This way your body won’t get used to performing just one movement pattern endlessly without ever-changing things up!
HIIT workouts offer a good introduction to exercise because they are easy to understand and can be customized for skill level and endurance
HIIT workouts offer a good introduction to exercise because they are easy to understand and can be customized for skill level and endurance. For example, if you have never exercised before and want to start with a HIIT workout, then the best thing would be to choose something that is low-level intensity and uses minimal equipment (such as running or cycling). If you have been exercising regularly but want to increase your speed or power, then it would be better to choose something with medium intensity such as sprinting or jumping rope. This way, no matter what type of HIIT workout you choose it will still be beneficial for beginners who are looking for an effective way of getting into shape without having any prior experience in working out.
Pay attention to your entire body and keep it moving. Focus on your breath and let it guide your pace. Be patient with yourself and remember that everyone has to start somewhere!
FAQ about Beginner HIIT Workout
“LIVESTRONG.COM.” www.livestrong.com, July 8, 2021. https://www.livestrong.com/article/13764959-interval-length-hiit-workout/.
SET, SET FOR. “SET FOR SET.” www.setforset.com. Accessed June 1, 2022. https://www.setforset.com/blogs/news/hiit-workouts-for-women.
“PubMed.” pubmed.ncbi.nlm.nih.gov, September 1, 2018. https://pubmed.ncbi.nlm.nih.gov/29683919/.
“The Nutrition Source.” www.hsph.harvard.edu, November 10, 2021. https://www.hsph.harvard.edu/nutritionsource/high-intensity-interval-training/.
Top HIIT workout training material
Alex is a passionate fitness enthusiast dedicated to helping people lead healthier, more active lifestyles. He encourages small – sustainable changes over drastic transformations and works with people to create customized wellness plans. His mission is to help others benefit from the most effective methods available, sharing tips, strategies, and health & fitness tools on Gearuptofit.com to inspire people to live their best lives.