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{"id":1553,"date":"2024-10-25T08:00:38","date_gmt":"2024-10-25T08:00:38","guid":{"rendered":"https:\/\/www.limitlessroutines.com\/beginners-low-intensity-hiit-workout-30-minutes-of-no-equipment-fun-burn-calories-without-breaking-the-bank\/"},"modified":"2024-10-25T08:01:24","modified_gmt":"2024-10-25T08:01:24","slug":"beginners-low-intensity-hiit-workout-30-minutes-of-no-equipment-fun-burn-calories-without-breaking-the-bank","status":"publish","type":"post","link":"https:\/\/www.limitlessroutines.com\/beginners-low-intensity-hiit-workout-30-minutes-of-no-equipment-fun-burn-calories-without-breaking-the-bank\/","title":{"rendered":"Beginner’s Low-Intensity HIIT Workout – 30 Minutes of No-Equipment Fun (Burn Calories Without Breaking the Bank)"},"content":{"rendered":"

Beginner HIIT Workout – 30 Minutes, Low Intensity<\/h2>\n

Introduction<\/h3>\n

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.<\/p>\n

Warm-Up (5 Minutes)<\/h3>\n

Start with a gentle warm-up to get your muscles ready and increase your heart rate.<\/p>\n

1. March in Place<\/b> – 2 minutes<\/p>\n

2. Arm Circles<\/b> – 1 minute (30 seconds forward, 30 seconds backward)<\/p>\n

3. Leg Swings<\/b> – 1 minute each leg<\/p>\n

4. Torso Twists<\/b> – 1 minute<\/p>\n

Main Workout (20 Minutes)<\/h3>\n

This main workout consists of four rounds, each with three exercises. Perform each exercise for 30 seconds, followed by 30 seconds of rest.<\/p>\n

Round 1<\/h3>\n

1. Bodyweight Squats<\/b> – 30 seconds<\/p>\n

Stand with feet shoulder-width apart, lower your body by bending your knees.<\/p>\n

2. Wall Push-Ups<\/b> – 30 seconds<\/p>\n

Stand a foot away from the wall, place palms on the wall, and perform push-ups.<\/p>\n

3. High Knees (Marching)<\/b> – 30 seconds<\/p>\n

March in place, lifting knees to waist height.<\/p>\n

Round 2<\/h3>\n

1. Step Touch<\/b> – 30 seconds<\/p>\n

Step to the side and touch one foot with the opposite hand.<\/p>\n

2. Standing Knee Lifts<\/b> – 30 seconds<\/p>\n

Lift one knee up, then the other, engaging your core.<\/p>\n

3. Calf Raises<\/b> – 30 seconds<\/p>\n

Stand on toes and slowly lower yourself back down.<\/p>\n

Round 3<\/h3>\n

1. Side Leg Raises<\/b> – 30 seconds each side<\/p>\n

Raise one leg to the side, keeping it straight, then switch.<\/p>\n

2. Standing Oblique Crunch<\/b> – 30 seconds<\/p>\n

Stand with feet apart and pull one elbow to the same side knee. Alternate sides.<\/p>\n

3. Butt Kicks (Marching)<\/b> – 30 seconds<\/p>\n

March in place, kicking your heels towards your glutes.<\/p>\n

Round 4<\/h3>\n

1. Seated Leg Extension<\/b> – 30 seconds<\/p>\n

Sit and extend one leg straight out, then switch.<\/p>\n

2. Arm Circles<\/b> – 30 seconds<\/p>\n

Extend arms out and make small circles in the air.<\/p>\n

3. Side Steps<\/b> – 30 seconds<\/p>\n

Step to the side and bring the other foot to meet the leading foot.<\/p>\n

Cool Down (5 Minutes)<\/h3>\n

Finish the workout with a cool-down to relax your muscles and lower your heart rate.<\/p>\n

1. Deep Breathing<\/b> – 1 minute<\/p>\n

2. Hamstring Stretch<\/b> – 1 minute each leg<\/p>\n

Reach towards your toes, keeping your legs straight.<\/p>\n

3. Shoulder Stretch<\/b> – 1 minute (30 seconds per arm)<\/p>\n

Pull one arm across your chest, switch and repeat.<\/p>\n

4. Neck Stretch<\/b> – 1 minute<\/p>\n

Gently tilt your head towards each shoulder, holding each side for 15 seconds.<\/p>\n

Great job on completing your beginner HIIT workout! Remember to gradually increase intensity as you grow more comfortable with the exercises.<\/p>\n","protected":false},"excerpt":{"rendered":"

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 […]<\/p>\n","protected":false},"author":1,"featured_media":1554,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_surecart_dashboard_logo_width":"180px","_surecart_dashboard_show_logo":true,"_surecart_dashboard_navigation_orders":true,"_surecart_dashboard_navigation_invoices":true,"_surecart_dashboard_navigation_subscriptions":true,"_surecart_dashboard_navigation_downloads":true,"_surecart_dashboard_navigation_billing":true,"_surecart_dashboard_navigation_account":true,"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[48,30,26,42,27],"tags":[],"class_list":["post-1553","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-30-minutes","category-beginner-hiit","category-hiit","category-intensity-low","category-workout"],"yoast_head":"\nBeginner's Low-Intensity HIIT Workout - 30 Minutes of No-Equipment Fun (Burn Calories Without Breaking the Bank) - Limitless Routines - Your daily workout schedules<\/title>\n<meta name=\"description\" content=\"Beginner HIIT workout: Quick & effective 30-minute session to boost fitness. 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