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{"id":1691,"date":"2024-11-23T09:00:33","date_gmt":"2024-11-23T09:00:33","guid":{"rendered":"https:\/\/www.limitlessroutines.com\/beginners-guide-to-low-intensity-hiit-30-minute-equipment-free-workout-that-wont-scare-your-couch\/"},"modified":"2024-11-23T09:01:12","modified_gmt":"2024-11-23T09:01:12","slug":"beginners-guide-to-low-intensity-hiit-30-minute-equipment-free-workout-that-wont-scare-your-couch","status":"publish","type":"post","link":"https:\/\/www.limitlessroutines.com\/beginners-guide-to-low-intensity-hiit-30-minute-equipment-free-workout-that-wont-scare-your-couch\/","title":{"rendered":"Beginner’s Guide to Low-Intensity HIIT: 30 Minute Equipment-Free Workout That Won’t Scare Your Couch"},"content":{"rendered":"

Beginner Low-Intensity HIIT Workout (30-Minute Duration)<\/h2>\n

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

Begin with a gentle warm-up to prepare your body for exercise. Follow the sequence below:<\/p>\n

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

Lift your knees high and swing your arms gently. Focus on breathing deeply.<\/p>\n

2. Arm Circles:<\/b> 1 minute<\/p>\n

Stand with feet shoulder-width apart. With arms extended, make small circles forward for 30 seconds, then reverse for another 30 seconds.<\/p>\n

3. Leg Swings:<\/b> 1 minute<\/p>\n

Stand on one leg and gently swing the other leg forward and back. Switch legs after 30 seconds.<\/p>\n

4. Side Steps:<\/b> 1 minute<\/p>\n

Step side to side gently, adding a slight squat as you move from left to right.<\/p>\n

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

This part consists of alternating exercise intervals and rest periods. Each exercise is performed for 40 seconds, followed by 20 seconds of rest.<\/p>\n

1. Bodyweight Squats<\/b><\/p>\n

Stand with feet a bit wider than shoulder-width apart, lower your body as if sitting in a chair, and rise back up.<\/p>\n

2. Standing Knee Raises<\/b><\/p>\n

Stand tall and lift your knees towards your chest alternately, maintaining control over the movement.<\/p>\n

3. Incline Push-ups (leaning against a wall)<\/b><\/p>\n

Stand facing a wall, place your hands on the wall at shoulder height, and perform push-ups by bending and straightening your elbows.<\/p>\n

4. Lateral Leg Raises<\/b><\/p>\n

Stand on one leg, slowly lift the other leg out to the side and return. Do this for 20 seconds per leg.<\/p>\n

5. Seated Russian Twists<\/b><\/p>\n

Sit with your knees bent, feet flat. Lean back slightly and twist your torso left to right, keeping your core engaged.<\/p>\n

Repeat the entire sequence of exercises (1-5) twice.<\/p>\n

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

End your workout with a calming cool-down session to help your muscles recover.<\/p>\n

1. Forward Bend<\/b><\/p>\n

With feet together, hinge at your hips and bend forward, keeping knees slightly bent. Hold for 1 minute.<\/p>\n

2. Cat-Cow Stretch<\/b><\/p>\n

On all fours, arch your back down and lift your head (cow pose), then round your back upwards (cat pose). Alternate for 1 minute.<\/p>\n

3. Seated Hamstring Stretch<\/b><\/p>\n

Sit with legs extended. Reach for your toes or as far as you can while keeping your back straight. Hold for 1 minute.<\/p>\n

4. Shoulder and Triceps Stretch<\/b><\/p>\n

Pull one arm across your chest and hold. Switch arms after 30 seconds.<\/p>\n

By following this beginner-friendly, low-intensity HIIT workout, you can improve your fitness with no equipment needed, all within a 30-minute timeframe. Always focus on maintaining proper form and listening to your body. Enjoy your workout!<\/p>\n","protected":false},"excerpt":{"rendered":"

Beginner Low-Intensity HIIT Workout (30-Minute Duration) Warm-Up (5 Minutes) Begin with a gentle warm-up to prepare your body for exercise. Follow the sequence below: 1. March in Place: 2 minutes Lift your knees high and swing your arms gently. Focus on breathing deeply. 2. Arm Circles: 1 minute Stand with feet shoulder-width apart. With arms […]<\/p>\n","protected":false},"author":1,"featured_media":1692,"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-1691","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 Guide to Low-Intensity HIIT: 30 Minute Equipment-Free Workout That Won't Scare Your Couch - Limitless Routines - Your daily workout schedules<\/title>\n<meta name=\"description\" content=\"Beginner HIIT workout in 30 minutes. 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