HIIT

Crack the Couch Potato Code: Beginner’s 40-Minute Low-Intensity HIIT Workout with Zero Equipment Needed

Beginner Level HIIT Workout

Introduction

Welcome to your beginner-level HIIT workout! This session is designed to be low intensity and requires no equipment. We’ll focus on simple bodyweight exercises to increase your heart rate and improve your fitness. The entire workout will take approximately 40 minutes, including warm-up and cool-down. Let’s get started!

Warm-Up (5 Minutes)

Start with a gentle warm-up to prepare your body.

1. March in Place – 1 minute

2. Arm Circles – 1 minute (30 seconds forward, 30 seconds backward)

3. Leg Swings – 1 minute (30 seconds each leg)

4. Side Step Touch – 1 minute

5. Torso Twists – 1 minute

Workout Routine

The workout consists of 4 rounds. Each round includes 4 exercises. Perform each exercise for 30 seconds followed by 30 seconds of rest. Complete 1 round and take a 1-minute rest before starting the next round.

Round 1

1. Jumping Jacks – 30 seconds

2. Bodyweight Squats – 30 seconds

3. High Knees March – 30 seconds

4. Standing Side Crunch – 30 seconds

Round 2

1. Side Lunges – 30 seconds (alternating sides)

2. Standing Arm Circles – 30 seconds

3. Butt Kickers – 30 seconds

4. Knee Lifts – 30 seconds

Round 3

1. Mini Squat Pulses – 30 seconds

2. Forward Arm Reaches – 30 seconds

3. Walking in Place – 30 seconds

4. Calf Raises – 30 seconds

Round 4

1. Standing Oblique Twists – 30 seconds

2. Heel Digs – 30 seconds

3. March with Arm Swing – 30 seconds

4. Slow Mountain Climbers – 30 seconds

Cool-Down (5 Minutes)

End your workout with a cool-down to help your muscles recover.

1. Slow March in Place – 1 minute

2. Standing Quad Stretch – 1 minute (30 seconds each leg)

3. Shoulder Stretches – 1 minute (30 seconds each side)

4. Forward Fold Stretch – 1 minute

5. Deep Breathing – 1 minute

Conclusion

Great job completing this beginner-level HIIT workout! Remember to stay hydrated and listen to your body as you progress in your fitness journey.

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