Get your HIIT going
Welcome to your 40-minute beginner HIIT session! This workout is designed to ease you into high-intensity interval training while targeting all major muscle groups. The goal is to build strength, improve stamina, and most importantly, have fun! Don’t rush—focus on form, take breaks if needed, and let’s get moving!
Warm-up (5 minutes)
- March in place – 1 minute
- Arm Swings – 30 seconds forward, 30 seconds backward
- Hip Circles – 1 minute (30 seconds each direction)
- Knee Lifts (raise knees up, alternating legs) – 1 minute
- Jumping Jacks (low impact, step side to side if needed) – 1 minute
Set 1: Lower Body Power (8 minutes)
- Bodyweight Squats – 45 seconds
- Rest – 15 seconds
- Alternating Reverse Lunges – 45 seconds
- Rest – 15 seconds
- Side Lunges – 45 seconds (switch sides)
- Rest – 15 seconds
- Calf Raises – 45 seconds
Set 2: Core Strength (8 minutes)
- Plank (on knees if necessary) – 30 seconds
- Rest – 30 seconds
- Bird Dog (on all fours, extend opposite arm and leg) – 45 seconds
- Rest – 15 seconds
- Mountain Climbers (slow pace) – 45 seconds
- Rest – 15 seconds
- Dead Bug (on back, extend opposite arm and leg) – 45 seconds
Set 3: Upper Body Basics (7 minutes)
- Wall Push-ups – 45 seconds
- Rest – 15 seconds
- Tricep Dips (on chair or bench) – 45 seconds
- Rest – 15 seconds
- Overhead Press (using light dumbbells or water bottles) – 45 seconds
- Rest – 15 seconds
Set 4: Light Cardio Boost (7 minutes)
- High Knees (slow and controlled) – 45 seconds
- Rest – 15 seconds
- Step Touch (side-to-side steps) – 45 seconds
- Rest – 15 seconds
- March in place – 45 seconds
- Rest – 15 seconds
- Butt Kicks (gentle, alternating legs) – 45 seconds
Set 5: Full-Body Finisher (5 minutes)
- Bodyweight Squats – 30 seconds
- Wall Push-ups – 30 seconds
- Plank (on knees if necessary) – 30 seconds
- Step Jacks – 30 seconds
- Rest – 30 seconds
- Repeat all exercises once more, 30 seconds each
Cool-down (5 minutes)
- Hamstring Stretch – 1 minute per leg
- Quadriceps Stretch – 1 minute per leg
- Cat-Cow Stretch – 1 minute
- Child’s Pose – 1 minute
Well Done!
You did it! You’ve completed a 40-minute beginner HIIT workout that targeted your entire body. Be proud of your effort and progress. Remember to hydrate, stretch, and rest. Keep up the great work and come back stronger for your next session. You’ve got this!