30-Minute Beginner Low-Intensity HIIT Workout: No Equipment Required

This 30-minute beginner-level HIIT workout is low-intensity and requires no equipment. Follow the structure below to get your heart rate up while staying in your comfort zone. Remember to listen to your body and take a break if needed.

Workout Structure

• Warm-up: 5 minutes
• HIIT Circuits: 20 minutes
• Cool-down: 5 minutes

Warm-up (5 minutes)

1. March in place – 1 minute
2. Arm circles – 30 seconds each direction
3. Side step touches – 1 minute
4. Gentle squats – 1 minute
5. Neck rolls – 30 seconds each direction

HIIT Circuits (20 minutes)

Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete the circuit 4 times.

1. Low-impact jumping jacks
2. Wall push-ups
3. Knee lifts with overhead reach
4. Seated arm circles
5. Standing crunches

Cool-down (5 minutes)

1. Forward fold – hold for 1 minute
2. Quad stretch – 30 seconds each leg
3. Side neck stretch – 30 seconds each side
4. Upper arm stretch – 30 seconds each side
5. Deep breathing – 1 minute