Beginner HIIT Workout
Introduction
Welcome to your beginner-level HIIT workout! This 20-minute session is designed to introduce you to high-intensity interval training with a focus on low intensity, making it perfect for those new to HIIT. You’ll need some basic equipment, and remember to listen to your body throughout.
Warm-up (5 minutes)
Start your workout with a gentle warm-up to prepare your body and reduce the risk of injury. Follow these movements:
- March in Place: 1 minute
- Arm Circles: 1 minute each direction
- Bodyweight Squats: 1 minute
- Side Lunges: 1 minute alternating sides
- Shoulder Rolls: 1 minute
Workout (10 minutes – 3 sets of 3 exercises)
Perform each exercise for 40 seconds, followed by 20 seconds of rest. Take a 1-minute rest between sets.
Set 1
- Stationary March: Maintain a brisk pace with high knees.
- Modified Push-ups: Use a bench or wall for support.
- Seated Chair Dips: Use a sturdy chair, focusing on your triceps.
Set 2
- Wall Sit: Hold for 40 seconds, keeping your back against the wall.
- Standing Knee Lifts: Engage your core and alternate knees.
- Overhead Claps: Raise arms and clap hands overhead.
Set 3
- Low-Impact Jumping Jacks: Step side to side, clapping overhead.
- Biceps Curl with Light Weights: Maintain controlled movements.
- Step Touch: Step side to side, bringing feet together and adding a clap.
Cool Down (5 minutes)
End your session with a cool down to bring your heart rate down and stretch your muscles.
- Deep Breathing: Take deep breaths in and out for 1 minute.
- Standing Toe Touches: Gently reach for your toes, holding for 1 minute.
- Quad Stretch: Hold each leg for 1 minute.
- Arm Across Chest: Hold each arm for 30 seconds.
- Neck Stretch: Gently tilt head to each side, holding for 30 seconds.
Conclusion
Congratulations on completing your beginner HIIT workout! As you continue to build endurance and strength, you can gradually increase the intensity and duration of your workouts. Remember to hydrate and rest appropriately.