Get your HIIT going
Welcome to your 40-minute HIIT session, designed for beginners who are ready to take the first step into high-intensity training. We’ll focus on simple, effective movements with plenty of rest between sets. Take it at your own pace, and remember: it’s okay to modify and take extra breaks if you need them. Let’s get moving!
Warm-up (5 minutes)
- March in place – 1 minute
- Arm Circles – 30 seconds forward, 30 seconds backward
- Side Steps with Arm Swings – 1 minute
- Gentle Squats – 1 minute
- Butt Kicks – 1 minute
Set 1: Lower Body Basics (8 minutes)
- Bodyweight Squats – 40 seconds
- Rest – 20 seconds
- Reverse Lunges – 40 seconds (alternate legs)
- Rest – 20 seconds
- Glute Bridges – 40 seconds
- Rest – 20 seconds
- March in place (active rest) – 40 seconds
Set 2: Upper Body Basics (8 minutes)
- Wall Push-ups – 40 seconds
- Rest – 20 seconds
- Overhead Arm Raises (no weights, or light weights) – 40 seconds
- Rest – 20 seconds
- Tricep Dips (use a chair) – 40 seconds
- Rest – 20 seconds
- March in place (active rest) – 40 seconds
Set 3: Core Strength (7 minutes)
- Plank (on knees if necessary) – 30 seconds
- Rest – 30 seconds
- Dead Bug (lie on your back, arms and legs in the air, lower opposite limbs) – 40 seconds
- Rest – 20 seconds
- Leg Raises – 40 seconds
- Rest – 20 seconds
Set 4: Light Cardio (7 minutes)
- Step Jacks (like jumping jacks, but stepping instead of jumping) – 40 seconds
- Rest – 20 seconds
- High Knees (slow and controlled) – 40 seconds
- Rest – 20 seconds
- March in place (active rest) – 40 seconds
- Rest – 20 seconds
Set 5: Full-Body Finisher (5 minutes, minimal rest)
- Bodyweight Squats – 30 seconds
- Wall Push-ups – 30 seconds
- March in place – 30 seconds
- Glute Bridges – 30 seconds
- Plank (on knees if necessary) – 30 seconds
Cool-down (5 minutes)
- Hamstring Stretch – 1 minute
- Quadriceps Stretch – 1 minute per leg
- Child’s Pose – 1 minute
- Neck Stretch – 30 seconds per side
You Did It!
Great job! You’ve completed your first 40-minute beginner HIIT workout. Remember, consistency is key—keep it up and you’ll see progress before you know it. Be sure to hydrate, stretch, and give yourself a well-deserved pat on the back. Onward to the next session!</