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.
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.
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?
Wow, that sounds like one intense workout! Maybe not for me, but kudo to anyone who can keep up!
It’s a really effective workout, Hannah! 🙂
I’ve heard a lot of great things about HIIT workouts! I’ve tried a few workouts and love how quick they are (even though it felt like forever while doing it). These are really good routines. Definitely saving them for a rainy day! Thanks for sharing~
exquisitely.me
Thanks, Nancy! Hope you give it a try. 😉
Love HIIT…well, as long as there ain’t Broad Jumps and Star Jumps in it..
Fitness Blender is my favourite :-)) Wide arm pushups…very difficult.
So happy to hear that you love it, Angie! 😉
Great post! So motivating, too!
Thanks a lot, Mira! I appreciate it!
I love HIIT workouts – I think there’s lots of evidence supporting their value, too! It’s tough but fun! Thanks for the summary, it’s very motivating!
Thanks for the nice words, Laura! 😉
I do a lot of these in my power yoga practices! But those wide arm push ups are killers!! I’ll see if I can do more than 2 🙂
That’s great to hear, Liz! Let me know how many you will do. 😉
To be very honest, I am so lazy, when it comes to exercise. But after reading your post, I am feeling motivated. I never heard of HIIT, so this is again a great information for me. Thanks for sharing this great post with all of us Agness. 🙂
So happy to read that you found this post motivating, Puja! 😉
I’ve never tried a HIIT workout like these before Agness. I like the The 8-Minute Wonder because you pack so much into so little time. It’s perfect for busy people who make the excuse that they’re too bust to exercise!
I couldn’t agree more with you, Neil! 🙂
I’ve heard great things about high-intensity workouts like this! In fact, it kinda reminds me of when we did the Insanity workouts. Those were literally insane. 🙂 Great workouts, though…and in a fairly short amount of time!
These are indeed awesome workouts, David! 🙂
Agness, I need to try an HIIT workout. When I do, I’ll let you know which I preferred. I’m always looking for ways to increase my energy level.
I am looking forward to hearing about it, Jean! 😉
Great guide Agness! Love HIIT workouts! They’re short and sweet and totally maximize your time! I think I’ll try the 10-minute done and dusted!
Thanks a bunch, Leanne! Let me know how you like it. 😉
Thanks for sharing these! I’ve done a few Fitness Blender HIIT workouts and they were so good. You really feel the burn!~ Will need to save this for future reference 🙂
Thanks for the comment, Chynna! 🙂
I’ve heard of HIIT workouts but have never done myself….usually it’s some treadmill and the rower and some weights. Great way to mix things up, though, and I love how it can be done so quickly!
Thanks a bunch, Dawn! I appreciate it! 😉
I like both of these workouts! I’m actually out of town for work this week, and will totally be hitting up (hehehehe) one of this workouts today!!
That’s great to read, Kelly!;)
I’m exhausted just reading about it! 🙂 Really helpful post — thanks.
Thanks a bunch, John! 🙂
I have read about HIIT but not really tried it, maybe some of those 7 min workouts count as HIIT. I like the first one you described. Like 20year ago I had a boxing workout taps (yes, VHS) and liked it a lot.
I really hope you will give it a try, Evelyne! 😉
HIIT workouts are fantastic, my husband introduced me to them and it makes such a difference to our workout!
So happy you enjoy them, Miriam! 🙂
OMG, I own almost DVD that Chalene Johnson has produced, her Turbo Fire HITT workout DVD included. In fact, I just did a 20 minute HITT today for the first time in a long time. I’m going to be sore tomorrow, but I’m going to love it. I was on point with my workouts for the longest time but fell off the wagon when we bought a puppy. I love working out so it felt good to break a sweat today. Thanks for the HITT ideas!
So happy to hear that you loved the exercises, Christina! 🙂
i’m always trying to mix up my workout routine, and these sound perfect! there’s a youtuber named sadie nardini who does yoga + hiit videos, and i love them.
Mixing is a great way to stay motivated and have fun while working out, Heather. I’ll definitely check those videos. 😉
I will be getting into more working out next week. This looks great! Definitely trying it. 🙂
That’s great, Mary Ellen! 🙂