Beginner HIIT Workout Plan
Warm-Up (5 minutes)
Begin your session with a warm-up to prepare your body for exercises and avoid injuries. Perform each of the following moves for 1 minute:
1. Marching in Place
Lift your knees high and swing your arms gently to get your blood flowing.
2. Arm Circles
Extend your arms to the sides and make small circles, gradually increasing the size.
3. Standing Leg Swings
Swing each leg forward and backward to loosen your hips and legs.
4. Side Lunges
Step to the side, bending the knee, and keep the opposite leg straight. Alternate sides.
5. Torso Twists
Stand with your feet hip-width apart, and twist your upper body from side to side.
Workout Routine (12 minutes)
This HIIT workout consists of four simple exercises. Perform each move for 45 seconds, followed by 15 seconds of rest. Repeat the circuit three times.
1. Jumping Jacks
Start with your feet together and hands by your sides. Jump and spread your legs while raising your arms above your head. Return to the start position and repeat.
2. Bodyweight Squats
Stand with your feet shoulder-width apart. Lower your hips as if sitting in a chair, keeping your back straight and knees behind your toes. Return to the standing position and repeat.
3. Push-Ups (Knee Variation)
Start in a kneeling position with hands slightly wider than shoulder-width apart. Lower your chest to the floor, then push back up. Maintain a straight line from head to knees.
4. Standing Crunches
Stand tall with feet hip-width apart. Bring your right elbow and left knee together, engaging your core. Alternate sides and repeat.
Cool Down (3 minutes)
Finish your workout with a cool-down to gradually lower your heart rate and stretch the muscles. Perform each stretch for 30 seconds:
1. Forward Bend
Stand up and slowly bend forward at the hips, reaching for your toes. Keep your knees slightly bent.
2. Quadriceps Stretch
Stand on one leg, pulling your opposite foot towards your glutes. Hold and switch sides.
3. Shoulder Stretch
Cross one arm over your body and use the opposite arm to gently pull it closer.
4. Side Stretch
Reach one arm overhead and lean to the opposite side, feeling a stretch along your side.