Welcome to your 20-minute HIIT workout! This session is designed for beginners and requires no equipment. We’ll focus on simple but effective exercises to get your heart rate up and build strength. Let’s get started and enjoy the process!
Warm-up (3 minutes)
- March in place – 1 minute
- Arm Circles – 30 seconds forward, 30 seconds backward
- Gentle Side Lunges – 1 minute
Set 1: Full-Body Activation (6 minutes)
- Jumping Jacks – 40 seconds
- Rest – 20 seconds
- Bodyweight Squats – 40 seconds
- Rest – 20 seconds
- High Knees (at a comfortable pace) – 40 seconds
- Rest – 20 seconds
Set 2: Core and Balance (6 minutes)
- Plank (on knees if necessary) – 30 seconds
- Rest – 15 seconds
- Glute Bridges – 40 seconds
- Rest – 20 seconds
- Bicycle Crunches – 30 seconds
- Rest – 15 seconds
- Side Plank (switch sides halfway) – 30 seconds
Set 3: Light Cardio & Lower Body (4 minutes)
- Step Touch (side-to-side) – 40 seconds
- Rest – 20 seconds
- Alternating Reverse Lunges – 40 seconds
- Rest – 20 seconds
- March in place – 40 seconds
Cool-down (2 minutes)
- Hamstring Stretch – 1 minute (30 seconds per leg)
- Quadriceps Stretch – 1 minute (30 seconds per leg)
Great Job!
Congratulations on completing this 20-minute beginner HIIT workout! This session was designed to get you moving and build a strong foundation. Make sure to hydrate and stretch out those muscles a bit more if needed. Keep up the great work and see you in the next session!