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{"id":1603,"date":"2024-11-03T09:00:29","date_gmt":"2024-11-03T09:00:29","guid":{"rendered":"https:\/\/www.limitlessroutines.com\/get-fit-gently-30-minute-beginner-low-intensity-hiit-workout-with-zero-equipment-needed\/"},"modified":"2024-11-03T09:01:02","modified_gmt":"2024-11-03T09:01:02","slug":"get-fit-gently-30-minute-beginner-low-intensity-hiit-workout-with-zero-equipment-needed","status":"publish","type":"post","link":"https:\/\/www.limitlessroutines.com\/get-fit-gently-30-minute-beginner-low-intensity-hiit-workout-with-zero-equipment-needed\/","title":{"rendered":"“Get Fit Gently: 30-Minute Beginner Low-Intensity HIIT Workout with Zero Equipment Needed”"},"content":{"rendered":"

Beginner Low-Intensity HIIT Workout<\/h2>\n

Introduction<\/h3>\n

This 30-minute, beginner-friendly HIIT workout is designed to be easy on your body while delivering effective results. The workout requires no equipment<\/b> and focuses on low-intensity<\/b> exercises that are perfect for those new to High-Intensity Interval Training.<\/p>\n

Warm-up (5 minutes)<\/h3>\n

Start with a gentle warm-up to prepare your body for the workout. Perform each of these exercises for 1 minute:<\/p>\n

\n1. March in Place:<\/b> Keep your knees low and swing your arms gently.
\n2. Arm Circles:<\/b> Extend your arms to the side and move them in small circles. Alternate between forward and backward circles.
\n3. Side Steps:<\/b> Step to the side and bring your feet together, alternating sides.
\n4. Neck Roll:<\/b> Slowly roll your neck clockwise and then counterclockwise to relieve tension.
\n5. Deep Breaths:<\/b> Stand tall, inhale deeply through your nose, and exhale through your mouth.\n<\/p>\n

Workout (20 minutes)<\/h3>\n

Perform each exercise for 30 seconds, followed by a 30-second rest. Complete the circuit twice for a total of 20 minutes.<\/p>\n

\n1. Modified Jumping Jacks:<\/b> Step out to the side and raise your arms overhead, without jumping.
\n2. Standing Marches:<\/b> Lift your knees towards your chest alternately while gently swinging your arms.
\n3. Wall Push-ups:<\/b> Stand at arm’s length from a wall, place your palms on the wall, and do push-ups.
\n4. Knee Raises:<\/b> Stand tall and lift each knee toward your waist, alternating legs.
\n5. Step Touch:<\/b> Step to the side and tap your opposite foot while keeping a slight bend in your knees.
\n6. Tricep Dips on a Stable Surface:<\/b> Use the edge of a sturdy chair or low table to perform gentle dips with your hands behind you.
\n7. Side Leg Raises:<\/b> Stand tall and lift one leg out to the side. Alternate legs with each lift.
\n8. Toe Taps:<\/b> Alternately tap the floor with your toes, focusing on keeping your abdominal muscles engaged.\n<\/p>\n

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

Finish with these cool-down exercises to aid recovery and reduce soreness. Perform each movement for 1 minute:<\/p>\n

\n1. Standing Forward Fold:<\/b> Bend forward at your waist, letting your arms hang and gently stretching your back and hamstrings.
\n2. Seated Toe Touch:<\/b> Sit on the floor with your legs extended, reach forward, and try to touch your toes.
\n3. Seated Shoulder Stretch:<\/b> Sit with your back straight and stretch each shoulder by bringing one arm across your chest and holding with the opposite hand.
\n4. Cat-Cow Stretch:<\/b> On your hands and knees, alternate arching your back (cow) and rounding it (cat).
\n5. Deep Breathing:<\/b> Focus on deep, slow breaths to bring your heart rate back to normal.<\/p>\n","protected":false},"excerpt":{"rendered":"

Beginner Low-Intensity HIIT Workout Introduction This 30-minute, beginner-friendly HIIT workout is designed to be easy on your body while delivering effective results. The workout requires no equipment and focuses on low-intensity exercises that are perfect for those new to High-Intensity Interval Training. Warm-up (5 minutes) Start with a gentle warm-up to prepare your body for […]<\/p>\n","protected":false},"author":1,"featured_media":1604,"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-1603","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":"\n"Get Fit Gently: 30-Minute Beginner Low-Intensity HIIT Workout with Zero Equipment Needed" - Limitless Routines - Your daily workout schedules<\/title>\n<meta name=\"description\" content=\"Beginner HIIT workout: Boost your fitness with this 30-minute routine. 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