Beginner HIIT Workout
Introduction
Welcome to your 30-minute beginner HIIT workout. This session is designed to ease you into high-intensity interval training, focusing on building your endurance while ensuring you feel challenged yet comfortable. We will use some basic equipment to enhance the workout.
Warm-Up (5 Minutes)
Start with a 5-minute warm-up to prepare your body for exercise. Remember to keep movements gentle and controlled.
1. March in Place — 1 minute
2. Arm Circles — 1 minute
3. Hip Circles — 1 minute
4. Side Steps — 1 minute
5. Gentle Jog on the Spot — 1 minute
Workout Circuit (20 Minutes)
Complete the following exercises in a circuit format. Perform each exercise for 40 seconds, followed by a 20-second rest. Repeat the circuit twice.
1. Bodyweight Squats
Stand with feet shoulder-width apart, lower into a squat, and rise back up. Engage your core and keep your chest lifted.
2. Seated Dumbbell Press
Sit down with a dumbbell in each hand. Press the weights overhead, keeping your back straight and core engaged.
3. Step-Ups (using a step or sturdy platform)
Step up with one foot, followed by the other, then step back down. Alternate the leading foot each time.
4. Resistance Band Rows
Wrap the resistance band around a solid anchor at waist height. Pull the handles towards your torso, squeezing your shoulder blades together.
5. Standing March
Bring your knees up towards your chest, marching in place. Keep a steady pace that’s comfortable yet challenging.
Cool Down and Stretch (5 Minutes)
Slow down and allow your heart rate to return to normal with these cool down exercises.
1. Forward Fold
Stand tall and slowly bend forward, reaching towards your toes. Breathe deeply as you feel the stretch along your hamstrings.
2. Quad Stretch
Standing on one leg, bend the opposite knee and hold your ankle behind you. Feel the stretch in your thigh.
3. Shoulder Stretch
Bring one arm across your body and gently press with the opposite hand to stretch your shoulder.
Thanks for joining this beginner HIIT workout. Remember to stay hydrated and listen to your body. Well done!