40-Minute Full-Body Beginner HIIT Workout: Let’s Get Started!

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!</

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