HIIT Workouts for Beginners: A Guide

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HIIT workouts have become hugely popular within the last year and it’s not surprising why. They’re easy to do, take up a short amount of time, and actually do show results. Yet not all of us have jumped on the bandwagon that is HIIT Workouts… yet.

That’s why we’ve come up with a bit of a guide to introduce you to HIIT and a few workouts you can get started with. These workouts should help to strengthen your body and get you moving the way you’re meant to be when it comes to HIIT.

A Girl Doing Exercise

What Is HIIT?

First up, let’s start with what HIIT actually is. As one of the most popular fitness trends of 2017, you may well have heard of it already. In case you haven’t, HIIT (or High-Intensity Interval Training) is essentially where you combine several short but intense exercise activities together over the course of a period of time, to try and boost your body. Between each of these intense exercises, you get to rest for a short period of time, before starting right back up again with something else.

HIIT has become incredibly popular probably because it gets results and it doesn’t take up a lot of time. In fact, some HIIT sessions only have to last 8 minutes. That means you have enough time to quickly complete a HIIT session in the morning before heading to work, or in the evening after getting home and before setting out for your evening plans. No longer will you be subject to hour-long gym sessions.

woman doing exercise

HIIT Workouts for Beginners

So, you’re a beginner at all of this? Don’t worry, we’ve got you covered with a couple of exercise routines to help get you started. The exercises below should help get your body prepped and ready for some more intense exercises later on and down the line. Just make sure to keep them up and you’ll be seeing a noticeable difference in your metabolism, weight, energy level, and more in no time.

The 10-Minute Done and Dusted

The first routine we’ve got is also the fasted. The 10-Minute Done and Dusted HIIT Workout is designed to help get you exercised and pumped in as little an amount of time as possible. You don’t need any equipment to get started on these series of exercises and can actually do them all from the comfort of your own home.


The HIIT Workout

1. Jab, Cross, Front (Left) 3 x 20 seconds

Start by putting your left foot in front of your right and then bring your arms up so that you look like a boxer. You’ll start by making a jab with your left arm, then “crossing” with a swipe to the left with your right hand. As you do this, your body weight should be shifting from your right foot to your left (the forward foot). To complete the maneuver, you want to shift that weight back to your right (behind) foot. Repeat for 20 seconds then rest 10 seconds before starting again.

2. Jab, Cross, Front (Right) 3 x 20 seconds

The same as the maneuver above, except this time you want to change the position of your feet and reverse the technique.

3. Jumping Jacks 3 x 20 seconds

Jumping jacks are easy, just stand still then jump and bring your hand to above your head and your legs out as far as you can. Try to repeat the maneuver as quickly as possible to get your blood pumping!

4. Sumo Squats 3 x 20 seconds

To start sumo squats, put your feet above waist width apart, then increase that by about a foot on either side. Make sure to straighten your back and that your feet are at a 45-degree angle. Rely on your heels t bear the brunt of the weight and gradually squat downwards and then back up. Repeat.

The 8-Minute Wonder

Get yourself pumped with an even shorter workout lasting just 8 minutes, but more intense than the 10-Minute Done and Dusted. This workout should work on your chest and stomach and keep your moving throughout.


The HIIT Workout

1. Jumping Jacks x 30

Same as stated in the last HIIT Workout. Basic Jumping Jacks.

2. Incline Push-ups x 16

Find a surface which is slightly elevated and perform your basic push-ups on it. Make sure to keep your back straight and your tummy tucked.

3. Abdominal Crunches x 12

Put your body in a seated position and lay down with your legs bent. Bring your torso and head up toward your knees until you’re at a 45-degree angle. Bring your body back down again. You should feel the stretch in your stomach as you do this.

4. Mountain Climber x 16

Put yourself in a position as though you were at the peak of a push-up and hold it. Bring one of your feet up towards your chest as much as possible and step, then put it back to the original position. Repeat.

5. Wide Arm Push-Ups x 10

The same as a standard push-up, except with your arms slightly wider apart.

6. Russian Twist x 32

Put your body in an abdominal crunch position with your torso off of the ground. Then, with your arms crossed in front of you, rotate your torso to the right and then to the left. Repeat.

7. Cobra Stretch x 30 seconds

Lay flat on the ground on your stomach. Bring your arms up in line with your chest and push upwards whilst keep your waist on the ground. Hold.

Make it your own

All of us are different and some of the exercises might not be suitable for you. Feel free to pick and choose from this or other home workout exercises to craft a perfect workout for you. I highly recommend you to read a guide on how to make a workout plan to make sure the training is optimal for your goals.

Remember to Stretch


Don’t forget that you still need to stretch when you’re doing these exercises. For consistent results over time, your body needs to be staying at peak physical ability. That means that you need to make sure that you’re not suffering from injuries, aches, or pains, as much as possible. Stretching helps get your body prepped and your muscles stretched, making injuries less likely and aches a distant memory (for the most part).

Which Workout Do You Prefer?

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