9 Easy HIIT Workouts for Beginners – Types and Benefits

With the current lifestyle everyone is leading, spending an hour or two at the gym has become a must for all to keep their bodies physically fit and active. Working out not only makes a person healthy but also makes them feel productive and happy.

If you are someone who is new to this fitness journey or starting after a big break, this article will help you get started.

HIIT workouts for beginners also called high-intensity interval training is a fast-paced workout with small recovery periods which boost your fitness goals by giving quick results. It mainly focuses on bodyweight exercises and pushes you to give your 100 percent effort in the training.

Your goal can be to lose weight, build muscles, burn fat, or just about anything, HIIT workout for beginners covers almost all aspects that you may have regarding your goals.

A. Are HIIT Workouts Effective for Beginners?

HIIT workout is especially effective for beginners. Since this includes intense workouts, the changes in the body are quick and easily noticeable to keep you motivated. It also has advanced levels, which you may try once you get used to HIIT workout for beginners.

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Even though this training is good for beginners, it is important that you listen to your body. HIIT workout is very intense and can cause injury so it is imperative that you listen to your body and not push yourself too hard. If possible you can also use a heart monitor to observe your heart rate and decide when is the time to stop.

It also has another advantage. HIIT workouts for beginners don’t necessarily need any equipment. You just need some space and maybe a yoga 1mat and shoes and you are good to go. Some music can also keep you energized and make the training more fun so you can always make a good workout playlist before you begin.

You can also check out the article 9 Easy No-Equipment Home Workouts for more information about home HIIT workouts for beginners that do not require equipment and can be done easily.

But can HIIT and weight training be done together? Weights may be used during HIIT, and doing so is one of the best strategies to increase fat loss and enhance cardiovascular 2fitness. So yes, you can mix HIIT with weight training as well.

B. Types of HIIT Workouts for Beginners

High-intensity interval training or HIIT workouts for beginners can be varied and mixed. From 10 minutes to 30-minute HIIT workouts, all of the exercises have excellent fitness benefits and can be performed for as many reps as your body can take. HIIT exercises for beginners also include strength training and are beneficial for your entire body.

1. Sprint

HIIT workouts for beginners are usually very easy to understand. Sprint can include an 8-second sprint followed by 12 seconds of slow jogging for 10-12 minutes, a 30 seconds sprint, and then 4 minutes of slow jogging for 25-30 minutes.

HIIT workouts for beginners
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Sprinting usually means running at full speed with maximum effort. You can also do cycling instead of a sprint on either a stationary bike or a normal road bike.

2. Jumping Jacks

This includes standing upright keeping your feet hip-width apart, legs straight, and keeping your hands at your sides. Jump continuously and simultaneously raise your arms and repeat this as fast as possible.

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You can continue doing this for 10 minutes with rest periods in between. If this is too hard in the beginning, you can also step side to side while raising your hands in the beginning and then move on to the jumping jacks after a few days.

3. Alternate Lunges

Another quick and great HIIT workout is lunges. Lunges mean that you need to keep your feet hip-width apart on the floor. This is the starting position. Then you have to take a big step forward with your left leg and make sure that your weight is evenly distributed. Return back to the original position and repeat the same with the right foot.

HIIT workouts for beginners
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Another form of this is the reverse lunge. The only difference in the reverse lunge is that instead of moving your foot forward, you move it backward. In lateral lunges, you move your foot sideways.

4. Push-Ups

The starting position when you start doing push-ups is a plank position3. It is important to keep your upper body and lower body in a straight line.

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Push up including slowly bringing your body closer to the floor by bending your arms and then pushing back from the floor slightly. Push up are mainly moving planks so if you hold your plank position for at least a minute, you can easily do this HIIT training.

5. Mountain Climbers

Mountain climbers are one of the best HIIT exercises. Also known as running planks, this HIIT workout for beginners focuses on the entire body but mainly on the arms, and shoulders and helps build your core strength.

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Again starting with the plank position, this exercise is performed by bringing one knee to your chest and then repeating the same with your other knee. This completes one rep. Continue doing this until it feels like you are running on the floor.

6. High Knees

High knees are carried out by bringing your left leg to your chest while keeping the body weight on your right foot. The same is carried out with the other leg and replayed until you are hopping from one foot to another. This can be done for 30 seconds followed by a short period of rest and you can do as many reps till you are tired.

HIIT workouts for beginners
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7. Butt Kicks

One of the really good beginner HIIT workouts, butt kicks, are very beneficial for your quads. It includes jogging or walking in a place while making sure your right heel touches your bottom and then alternatively, your left heel touches your bottom, carrying this out for one minute and then after a few seconds of rest, repeating it with more intensity.

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8. Sumo Squat

The starting position of this beginner HIIT workout is planting your legs, pointing slightly outward. Then while inhaling, bend your knees and hips, to the point your thighs are parallel with the floor and your knees are in line with your toes. This is a full squat position. Then return back to your starting position while exhaling. Repeat the same for 30 seconds then rest and start again.

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9. Skipping Rope

Skipping is one of the best HIIT workouts for beginners and helps improve coordination, balance, and agility as well as tones the upper and lower body muscles, making it one of the best full-body exercises.

9. Skipping rope Skipping is one of the best HIIT workouts for beginners and helps improve coordination, balance, and agility as well as tones the upper and lower body muscles, making it one of the best full-body exercises. Skipping rope should be carried out for at least one to five minutes at your own pace. It also makes your blood pumping really fast and increases blood circulation in the body and also at the same time helps in burning fat quickly.
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Skipping rope should be carried out for at least one to five minutes at your own preferred pace. It also makes your blood pumping really fast and increases blood circulation in the body and also at the same time helps in burning fat quickly.

C. HIIT Workout Benefits

High-intensity interval training or HIIT training is very effective and gives fast results. Most HIIT workouts for beginners or exercises are straightforward and help achieve your fitness goals. Some of the HIIT workout benefits are:

  • Burns a lot of calories in your body in a short period of time
  • Helps burn fat and lose weight
  • Builds muscle group and tones your body
  • Improves oxygen consumption
  • Reduces heart rate and blood pressure
  • Improves overall metabolism
  • Reduces blood sugar levels

To get more detailed information about how HIIT exercises benefit your body click here.

Don’t wait for tomorrow and start your fitness journey today by following this guide on HIIT workouts for beginners and reaching your fitness goals effectively and efficiently!

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Frequently Asked Questions

1. What Exactly Is HIIT, and How Does It Work?

High-Intensity Interval Training (HIIT4) is a type of exercise that consists of short bursts of intensive activity followed by periods of rest or lower-intensity activity. This type of workout can include a range of exercises and is intended to raise your heart rate and burn calories quickly.

2. What Are Good HIIT Workouts for Beginners that I Can Do at Home or At the Gym?

Jumping jacks, squat jumps, mountain climbers, high knees, burpees, lunges, and plank jacks are all options. You can combine these exercises to build your own HIIT workout or use a fitness app or website to follow along with a pre-made regimen.

3. What Precautions Should I Take as A Beginner Before Beginning a HIIT Workout?

Before beginning a HIIT workout as a novice, consult with your doctor to ensure that it is safe for you to practice HIIT, especially if you have any medical concerns or injuries. It is also critical to begin cautiously and gradually increasing the intensity and duration of your workouts, to properly warm up before each workout, to stay hydrated, and to listen to your body. Remember to take pauses as appropriate and to avoid pushing yourself too hard too soon.

  1. Caly, Leon, et al. “Isolation and rapid sharing of the 2019 novel coronavirus (SARS‐CoV‐2) from the first patient diagnosed with COVID‐19 in Australia.” Medical Journal of Australia 212.10 (2020): 459-462. ↩︎
  2. Long, Brit, et al. “Cardiovascular complications in COVID-19.” The American journal of emergency medicine 38.7 (2020): 1504-1507. ↩︎
  3. Badau, Dana, et al. “The Motor Impact of the Static Balance in the Up Plank Position on Three Different Balls in Physical Activities of Physical Education Students.” International Journal of Environmental Research and Public Health 18.4 (2021): 2043. ↩︎
  4. Martin-Smith, Rhona, et al. “High intensity interval training (HIIT) improves cardiorespiratory fitness (CRF) in healthy, overweight and obese adolescents: a systematic review and meta-analysis of controlled studies.” International journal of environmental research and public health 17.8 (2020): 2955. ↩︎

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