Beginner 40-Minute Low-Intensity HIIT Workout
Introduction
Welcome to your beginner-level High-Intensity Interval Training (HIIT) workout focused on achieving a balanced routine with low intensity and some equipment. This session is designed to help you build stamina, improve fitness, and enjoy a structured routine. Let’s get started, and remember to have fun!
Workout Structure
This 40-minute workout consists of a warm-up, followed by four main exercises with repeat sets, and concludes with a cooldown. Each exercise phase is paired with brief rest intervals to maintain a comfortable pace. Use a mat for comfort and safety.
Warm-Up (5 minutes)
Start with a dynamic warm-up to prepare your body.
- March in Place: 1 minute
- Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
- Leg Swings: 1 minute per leg
- Torso Twists: 1 minute
Main Exercises (30 minutes)
Exercise 1: Squat to Press
Stand with feet shoulder-width apart, holding a pair of light dumbbells at shoulder height. Squat down and rise to press the weights overhead. Do this for 45 seconds, then rest for 15 seconds. Complete 3 sets.
Exercise 2: Step-Ups
Using a low step or box, step up with one foot, then bring the other foot up. Step back down and alternate legs. Maintain a steady pace. Perform for 45 seconds, with 15 seconds of rest in between. Complete 3 sets.
Exercise 3: Seated Russian Twist
Sit on your mat with knees bent, holding a light medicine ball. Lean back slightly and rotate from side to side, lightly tapping the ball on the ground. Engage your core for 45 seconds, followed by 15 seconds of rest. Complete 3 sets.
Exercise 4: Standing Overhead Dumbbell March
Hold a dumbbell with both hands above your head. March in place, engaging your core and maintaining shoulder stability. March for 45 seconds, then rest for 15 seconds. Complete 3 sets.
Cooldown (5 minutes)
Finish your workout with gentle stretches to relax the muscles.
- Hamstring Stretch: 1 minute per leg
- Child’s Pose: 1 minute
- Side Stretch: 30 seconds per side
- Neck Rolls: 1 minute
Conclusion
Congratulations on completing your beginner HIIT session! Regular practice will help you develop fitness and build confidence. Remember to stay hydrated and maintain a balanced diet to support your fitness goals.