Beginner HIIT Workout – 30 Minutes, Low Intensity
Introduction
Welcome to your beginner HIIT workout! In this session, we’ll focus on low-intensity exercises that help build endurance and strength without the need for any equipment. Remember to keep hydrated and listen to your body.
Warm-Up (5 Minutes)
Start with a gentle warm-up to get your muscles ready and increase your heart rate.
1. March in Place – 2 minutes
2. Arm Circles – 1 minute (30 seconds forward, 30 seconds backward)
3. Leg Swings – 1 minute each leg
4. Torso Twists – 1 minute
Main Workout (20 Minutes)
This main workout consists of four rounds, each with three exercises. Perform each exercise for 30 seconds, followed by 30 seconds of rest.
Round 1
1. Bodyweight Squats – 30 seconds
Stand with feet shoulder-width apart, lower your body by bending your knees.
2. Wall Push-Ups – 30 seconds
Stand a foot away from the wall, place palms on the wall, and perform push-ups.
3. High Knees (Marching) – 30 seconds
March in place, lifting knees to waist height.
Round 2
1. Step Touch – 30 seconds
Step to the side and touch one foot with the opposite hand.
2. Standing Knee Lifts – 30 seconds
Lift one knee up, then the other, engaging your core.
3. Calf Raises – 30 seconds
Stand on toes and slowly lower yourself back down.
Round 3
1. Side Leg Raises – 30 seconds each side
Raise one leg to the side, keeping it straight, then switch.
2. Standing Oblique Crunch – 30 seconds
Stand with feet apart and pull one elbow to the same side knee. Alternate sides.
3. Butt Kicks (Marching) – 30 seconds
March in place, kicking your heels towards your glutes.
Round 4
1. Seated Leg Extension – 30 seconds
Sit and extend one leg straight out, then switch.
2. Arm Circles – 30 seconds
Extend arms out and make small circles in the air.
3. Side Steps – 30 seconds
Step to the side and bring the other foot to meet the leading foot.
Cool Down (5 Minutes)
Finish the workout with a cool-down to relax your muscles and lower your heart rate.
1. Deep Breathing – 1 minute
2. Hamstring Stretch – 1 minute each leg
Reach towards your toes, keeping your legs straight.
3. Shoulder Stretch – 1 minute (30 seconds per arm)
Pull one arm across your chest, switch and repeat.
4. Neck Stretch – 1 minute
Gently tilt your head towards each shoulder, holding each side for 15 seconds.
Great job on completing your beginner HIIT workout! Remember to gradually increase intensity as you grow more comfortable with the exercises.