HIIT For Beginners

#WorkoutWednesday

  • Arm Day: How to Get Bigger Arms With and Without Weights 
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HIIT For Beginners:
No Equipment. Super Easy.

Just because you are a beginner in general fitness and weight loss and you are all homebound due to the pandemic does not mean you cannot try a HIIT workout.

That is probably the best part about a HIIT workout; you can do it anywhere, and you can adjust it to any intensity. All you have to do is perform the exercises as fast as you can and indulge in heavy breathing.

And just with a few minutes of HIIT workout that you can try at home, you will continue to lose fat for quite some time throughout the day.

You can try this beginner level HIIT workout without any equipment from the comfort of your home.  

Just because you are a beginner in general fitness and weight loss and you are all homebound due to the pandemic does not mean you cannot try a HIIT workout.

You can try this beginner level HIIT workout without any equipment from the comfort of your home.  

Huge thanks go to @mindmusclemeg for demonstrating this workout.

We LOVE the background view so much and hope you'd enjoy it as well. :)


Heel Taps (30 seconds)

HIIT Workouts For Beginners: Heel Taps

Start with lying down straight on the floor.  With your legs hip-distance apart, bend your knees.

Now touch your right arm to the right toe and do the same with your left arm. Continue alternating your hands, moving from side to side for 30 seconds.

Initially, aim for speed, and later, you can work on increasing the duration.

Alternating Lunges (30 seconds)

HIIT Workouts For Beginners: Alternating Lunges

Step out in the front with your left leg, bending it and pushing your hips back. Return back to the original position and repeat the lunge with your right leg.

Jumping Jacks (30 seconds)

HIIT Workouts For Beginners: Jumping Jacks

Start by standing straight with your knees slightly bent and your hands placed on the thighs.

Now jump open your legs on the sides with your arms making the same motion. Make sure your arms are now on top of your head and your legs are shoulder-width apart.

Now again, with a jump, return to your original position. With a 30 second workout, aim for at least 20 jumping jacks. 

Plank Jacks (30 seconds)

HIIT Workouts For Beginners: Plank Jacks

Starting from a low plank position, hop your feet out. Make sure your feet are hip-distance apart.

Now jump back to the starting position. With this workout, you have to be very careful about your abs and hips.

Keep your abs tight, and do not let your hip pop up above the height of your shoulders. 

Russian Twist (30 seconds)

HIIT Workouts For Beginners: Russian Twist

Want a HIIT workout that strengthens your core? Try Russian twist. Now, this is not a regular twist while you lie flat.

Instead, your body makes a V-shape (with your legs making an angle of 45° with the floor and your upper body lifted straight, up from the ground) as you twist your arms from side to side. 

High Knees (30 seconds)

HIIT Workouts For Beginners: High Knees

A HIIT workout is incomplete without high knees. Start with a standing position and keep your feet hip-distance apart. Now bend your right knee and bring it up to your chest. Then, repeat the same movement with your other knee.

By alternating your knees and bringing them up to the chest, you appear as if you are marching really quickly. Continue this workout for 30 seconds and do it as fast as you can. 

Burpees (30 seconds)

HIIT Workouts For Beginners: Burpees

If you are aiming for a full-body HIIT workout, then burpees are a must. Stand with your feet shoulder-distance apart and arms by your sides. Your weight will lie on your heels.

Now lower your body and form a squat position by pushing your hips back and bending your knees. Next, place your hands directly in front of you on the ground, quickly shifting your weight on your hands. As you get into this position, push your legs behind you and get into the plank position.

From plank, jump your feet back, so they just land outside your hands with your arms reaching over your head as you jump up in the air. As you land, immediately lower back into a squat position and repeat.

In the beginning, it may take up to 30 seconds to complete one set, but later as you get hold of this workout, it will become easier to do more repetitions. 

Bent-Leg Raise (30 seconds)

HIIT Workouts For Beginners: Bent-Leg Raise

With your back on the floor, start by laying down straight.

Now place your hands under your buttocks. Lift and bend your knees such that your calf is elevated but parallel to the ground.

As you get into this position, you get a crunch in your abdomen. 

For most fitness maniacs, arms, just like the core and abs, are the most important muscle group. Men want stronger and bigger arms while women go for leaner and more toned arm muscles.

While it is at the forefront of most people’s mind, most people think of arms as one of the trickiest muscle group to work on. This is because most arm workouts require weights. And with the COVID-19 pandemic when going to the gym is not an option, this could be even more challenging. Fortunately, there are numerous arm exercises that you can simply do anywhere.

Below we have compiled a list of arm workouts with and without weight that you can do at home. All you have to do is to set aside a few days of the week where you focus more on your arm muscles. Having a few arms day in the week can result in bigger and stronger arms even if you continue to workout at home.

HIIT For Beginners: Heel Taps

Heel Taps - 30 seconds

Start with lying down straight on the floor.  With your legs hip-distance apart, bend your knees.

Now touch your right arm to the right toe and do the same with your left arm. Continue alternating your hands, moving from side to side for 30 seconds.

Initially, aim for speed, and later, you can work on increasing the duration.

Alternating Lunges -  30 seconds

Step out in the front with your left leg, bending it and pushing your hips back. Return back to the original position and repeat the lunge with your right leg.

HIIT For Beginners: Alternating Lunges
HIIT For Beginners: Jumping Jacks

Jumping Jacks - 30 seconds

Start by standing straight with your knees slightly bent and your hands placed on the thighs.

Now jump open your legs on the sides with your arms making the same motion. Make sure your arms are now on top of your head and your legs are shoulder-width apart.

Now again, with a jump, return to your original position. With a 30 second workout, aim for at least 20 jumping jacks. 

Plank Jacks - 30 seconds

Starting from a low plank position, hop your feet out. Make sure your feet are hip-distance apart.

Now jump back to the starting position. With this workout, you have to be very careful about your abs and hips.

Keep your abs tight, and do not let your hip pop up above the height of your shoulders. 

HIIT For Beginners: Plank Jacks
HIIT For Beginners: Russian Twist

Russian Twist - 30 seconds

Want a HIIT workout that strengthens your core? Try Russian twist. Now, this is not a regular twist while you lie flat.

Instead, your body makes a V-shape (with your legs making an angle of 45° with the floor and your upper body lifted straight, up from the ground) as you twist your arms from side to side. 

High Knees - 30 seconds

A HIIT workout is incomplete without high knees. Start with a standing position and keep your feet hip-distance apart. Now bend your right knee and bring it up to your chest. Then, repeat the same movement with your other knee.

By alternating your knees and bringing them up to the chest, you appear as if you are marching really quickly. Continue this workout for 30 seconds and do it as fast as you can. 

HIIT For Beginners: High Knees
HIIT For Beginners: Burpees

Burpees - 30 seconds

If you are aiming for a full-body HIIT workout, then burpees are a must. Stand with your feet shoulder-distance apart and arms by your sides. Your weight will lie on your heels.

Now lower your body and form a squat position by pushing your hips back and bending your knees. Next, place your hands directly in front of you on the ground, quickly shifting your weight on your hands. As you get into this position, push your legs behind you and get into the plank position.

From plank, jump your feet back, so they just land outside your hands with your arms reaching over your head as you jump up in the air. As you land, immediately lower back into a squat position and repeat.

In the beginning, it may take up to 30 seconds to complete one set, but later as you get hold of this workout, it will become easier to do more repetitions. 

Bent-Leg Raise - 30 seconds

With your back on the floor, start by laying down straight.

Now place your hands under your buttocks. Lift and bend your knees such that your calf is elevated but parallel to the ground.

As you get into this position, you get a crunch in your abdomen. 

HIIT For Beginners: Bent-Leg Raise

Final words:

HIIT workouts are intense and effective but you can perform them at home without any equipment. So, get start with your HIIT session for beginners right away!

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If you are looking for the shorts Meg is wearing:

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