Beginner Low-Intensity HIIT Workout
Introduction
Welcome to your beginner-level Low-Intensity HIIT workout! This session is designed to help you ease into High-Intensity Interval Training while maintaining a low impact. Each exercise is tailored to ensure you get a good workout, without the need for any equipment. Let’s get started!
Warm-Up (5 Minutes)
Before starting the workout, it’s crucial to prepare your body with a proper warm-up. Perform each of the following exercises for 1 minute:
Marching in Place: Keep your knees slightly bent and swing your arms naturally.
Arm Circles: Extend your arms to the sides and make small circles, gradually increasing the circle size.
Side Steps: Step side to side, gently swinging your arms.
Knee Lifts: Raise your knees to hip level, alternating sides.
Ankle Rotations: Rotate each ankle in both directions to loosen up.
Main Workout (20 Minutes)
Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete the circuit twice.
Exercise 1: Squat to Reach
Stand with your feet shoulder-width apart. Lower into a squat, then rise and reach your arms overhead.
Exercise 2: Standing Knee to Elbow
Lift your left knee towards your right elbow and alternate. Engage your core as you move.
Exercise 3: Forward Arm Circles
Stand tall and extend your arms forward. Make small circles, increasing in size as you continue.
Exercise 4: Step-Back Lunges
Step back with one foot and bend both knees at 90 degrees. Return to the start position and switch legs.
Exercise 5: Side Leg Raises
Stand with feet hip-width apart. Lift one leg to the side, keeping it straight, then alternate.
Cool Down (5 Minutes)
Finish your workout with a cool down to help your muscles recover. Hold each stretch for 30 seconds.
Forward Bend: Stand with feet together and slowly bend forward, reaching towards your toes.
Quad Stretch: Stand on one leg, hold the opposite ankle and pull it towards your glutes. Switch legs.
Shoulder Stretch: Cross one arm over your chest and hold it gently with the other hand at shoulder level. Switch arms.
Neck Stretch: Tilt your head to one side, bringing your ear to your shoulder. Hold and switch sides.
Conclusion
Great job completing the beginner low-intensity HIIT workout! Remember to stay hydrated and listen to your body throughout the day. As you progress, you can increase the intensity and duration of your workouts. Keep pushing and stay active!