Beginner Low-Intensity HIIT Workout
Overview
This beginner-friendly HIIT workout is designed to introduce you to high-intensity interval training with a low impact on the body. The routine lasts for a total of 20 minutes and requires minimal equipment. Always begin with a light warm-up and finish with a cool down to ensure safety and improve flexibility.
Warm-Up (5 minutes)
Start with a 5-minute warm-up to prepare your body:
1. March in Place – 1 minute
2. Arm Circles – 1 minute, switch directions halfway
3. Leg Swings – 1 minute, alternating legs
4. Side Lunges – 1 minute, alternating sides
5. Arm Swings – 1 minute
Workout Routine (12 minutes)
Complete the following exercises, repeating the circuit twice.
1. Bodyweight Squats – 45 seconds
Focus on form, keeping your knees behind your toes.
15 seconds rest
2. Push-Ups (Knee or Full) – 45 seconds
Engage your core, and lower your chest to the floor.
15 seconds rest
3. Dumbbell Shoulder Press – 45 seconds
Use light weights and maintain controlled movements.
15 seconds rest
4. Step-Ups (use a sturdy platform or step) – 45 seconds
Alternate legs, driving through your heel.
15 seconds rest
5. Seated Rows (using resistance bands) – 45 seconds
Keep your back straight and squeeze your shoulder blades together.
15 seconds rest
Cool Down (3 minutes)
Conclude the workout with these stretches:
1. Hamstring Stretch – 1 minute on each leg
2. Shoulder Stretch – 1 minute
Remember to hydrate and listen to your body throughout the workout.