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Here are some beginner friendly HIIT exercises that can help you kick-start your HIIT training journey. Remember to start with shorter intervals and gradually increase the intensity as you build strength and endurance. Always prioritize proper form and listen to your body during the workouts.
JUMPING JACKS
A classic cardio exercise that engages your entire body and gets your heart rate up.
BODYWEIGHT SQUATS
Great for working your lower body, especially the quads, hamstrings, and glutes.
HIGH KNEES
Running in place while lifting your knees as high as you can. It’s excellent for cardiovascular fitness and working your core.
PUSH-UPS
An effective upper body exercise that targets your chest, shoulders, and triceps.
MOUNTAIN CLIMBERS
Engage your core and work your legs while simulating a climbing motion.
PLANK
A fantastic core-strengthening exercise that also works your shoulders and arms.
ALTERNATING LUNGES
Focus on your legs and glutes by stepping forward with one foot and lowering your body into a lunge position.
BURPEES
A full-body exercise that combines a squat, plank, and jump to get your heart pumping.
BUTT KICKS
Jog in place while kicking your heels up towards your glutes. It’s an excellent warm-up exercise.
BICYCLE CRUNCHES
Lie on your back, bring your knees toward your chest, and perform a pedalling motion while crunching to work your abs.
SIDE-TO-SIDE-SHUFFLES
Shuffle laterally from side to side, engaging your legs and core.
STANDING TOE TOUCHES
Stand with your feet hip-width apart and touch your opposite hand to your opposite foot, alternating sides.
SAMPLE BEGINNER HIIT WORKOUT
Perform each exercise for 30 seconds, followed by a 15-second rest. Complete the circuit 2-3 times, resting for 1 minute between circuits.
- Jumping Jacks
- Bodyweight Squats
- High Knees
- Push-ups (modify with knee push-ups if needed)
- Mountain Climbers
- Plank (modify on knees if needed)
- Alternating Lunges
- Burpees (modify without the jump if needed)
- Butt Kicks
- Bicycle Crunches
- Remember to cool down and stretch after your workout to aid in recovery and prevent muscle soreness.
As you progress, feel free to mix and match these exercises, increase the duration of the intervals, or try more challenging variations. The key to success in HIIT is consistency and gradually pushing your limits over time. Enjoy your HIIT journey and have fun with these exercises!