Beginner HIIT Workout – 20 Minute Low Intensity
Warm-Up (5 minutes)
- Side-to-Side Hops: 1 minute
- Arm Circles: 1 minute
- High Knees March: 1 minute
- Neck Rolls: 1 minute
- Bodyweight Squats: 1 minute
Workout (12 minutes)
-
Kettlebell Deadlift (Low Weight):
Reps: 10
Duration: 2 minutes
-
Push-Ups (Knees or Elevated):
Reps: 8
Duration: 1 minute
-
Seated Rows with Resistance Band:
Reps: 10
Duration: 2 minutes
-
Bodyweight Lunges:
Reps: 10 each side
Duration: 2 minutes
-
Bent-Over Dumbbell Rows (Low Weight):
Reps: 10
Duration: 2 minutes
-
Standing Overhead Press with Dumbbells (Low Weight):
Reps: 8
Duration: 1 minute
-
Plank Knees to Elbows:
Reps: 8 each side
Duration: 2 minutes
Cool Down (3 minutes)
- Forward Fold Stretch: 1 minute
- Seated Hamstring Stretch: 1 minute
- Cat-Cow Stretch: 1 minute
Complete each exercise with controlled movements and focus on proper form. Take short breaks as needed between exercises and hydrate. Enjoy your workout!