Beginner HIIT Workout: 30-Minute Low-Intensity Session
Warm-Up (5 Minutes)
Start with a gentle warm-up to prepare your body for the workout. Begin with 2 minutes of marching on the spot, raising your knees to hip height. Follow this with 1 minute of arm circles, gradually increasing the size of the circles. Finish with 2 minutes of side steps to get your heart rate up and muscles ready.
Main Workout (20 Minutes)
Round 1
Exercise 1: Marching High Knees – Perform for 40 seconds, keeping the knees high and swinging your arms. Rest for 20 seconds.
Exercise 2: Standing Toe Touch – For 40 seconds, gently reach to touch the opposite toe with each hand, alternating sides. Rest for 20 seconds.
Round 2
Exercise 3: Low Impact Jumping Jacks – Perform for 40 seconds, stepping from side to side instead of jumping. Rest for 20 seconds.
Exercise 4: Standing Side Crunches – For 40 seconds, lift your knee to meet the opposite elbow, alternating sides. Rest for 20 seconds.
Round 3
Exercise 5: Slow Burpees – Perform for 40 seconds, stepping back instead of jumping. Rest for 20 seconds.
Exercise 6: Seated Leg Raises – For 40 seconds, sit on the edge of a chair and lift your legs up and down. Rest for 20 seconds.
Cooldown (5 Minutes)
Gradually bring your heart rate down and stretch your muscles. Start with 2 minutes of deep breathing while walking slowly on the spot. Follow this with 1-minute stretches for each of the major muscle groups: hamstrings, quadriceps, shoulders, and back. Hold each stretch for about 20 seconds.
Tip: Stay hydrated and listen to your body. Adjust movements to suit your comfort level while maintaining the low intensity of the workout.