The workout I’m sharing with you today is a HIIT for beginners. There are so many benefits of HIIT or high intensity interval training, It has really become the main way I get my cardio lately. Have you tried HIIT yet? Well if you haven’t or if you are just getting back into your cardio routine, this workout is for you! I promise these moves may not sound too hard on paper, but this workout is what you make of it.
I passed my Certified Personal Trainer exam on Wednesday and I’m so excited to start working on that side of my business. With that being said, I am not your personal trainer and you should always consult with a physician before starting any exercise or workout program. If you are interested in this format of exercise and would be interested in getting personalized workout plans you can do from the comfort of your home, leave me a comment or send me an email! I would love to hear from you!
Let’s quickly go over what HIIT is and why it’s so beneficial. High intensity interval training is a method of interval training where you work at your absolute maximum effort for a period of time, followed by a period of rest. This workout doesn’t require any equipment, except for an interval timer. I use an app on my phone, where I program an inteval of 20 seconds and 10 seconds and have it repeat 5 times for 5 rounds. I promise it’s not too hard to figure out!
HIIT workouts have been shown to be just as or more effective at fat burning than 30+ minutes of steady state cardio (like walking, jogging, biking at a steady state of exertion). So if you are pressed for time, I just cut your workout in half 🙂 You are welcome!!This is why I love HIIT so much, and I think you will too! Another benefit of this type of workout is that you rarely get bored. Because you are doing so many different exercises and they go by so quickly, you rarely get bored.
You can also change up the moves to match your current fitness level. As you will see there are some modifications as you work from beginners to intermediate or advanced! If you are not a beginner, no worries, you can still get a great workout in! Just change out the squat pulses for jump squats, the side steps for skaters and add a pushup at the end of the caterpillar move! Whatever version of this workout you choose, Don’t be surprised if you are sweating buckets at the end of this workout, that’s just a sign that you pushed and gave the workout everything you had!
This HIIT for beginners workout will take you about 12 minutes to complete, and I promise if you push yourself you will be dripping sweat by the end! Even though this HIIT for beginners has some pretty well known exercises, I want to warn you to keep your form in mind and not push yourself too hard too quickly! However, if you have the capacity, you should really be working to your absolute maximum intensity every time that buzzer goes off.
Alright lets get into the moves to this HIIT for Beginners! For this workout, you will do 5 exercises for 5 rounds. Each exercise will be performed for 20 seconds, followed by 10 seconds of rest. The rest period goes quick, but so does the workout! Instead of getting discouraged, remind yourself that the workout will be done in less than 15 minutes and that a break is right around the corner!
HIIT for Beginners
Jumping Jacks – if you have trouble with this move because of shoulder issues you can clap your hands together in front of the body instead of overhead. Just try to keep this a full body move if you can! (Advanced – make these squat jacks)
Butt kicks, – work on eventually kicking your own butt – literally!! This is one of my favorite moves! In the beginning if you don’t have the flexibility, or the jumping is too much, that’s ok. You can simply kick one leg back at a time, alternating sides.
Side step with reach – this is one of my favorites from step aerobics! Get down into a lowered stance. This is a traveling move, and the goal is to stay down in the half squat position during the entire move. As you move to the side, lift your arms to shoulder length. Tap your travelling foot to meet the opposite and lower hands down to sides, keeping elbows bent. Keep moving and stay low! (Advanced: skaters)
Squat pulses – get low into a squat position. Keep your knees in line with your 2nd/3rd toe and try to keep your knees from extending too far over the tip of your toe. The goal here is to sit back (like you are going to sit in a chair but decide at the last minute you change your mind). The goal is to stay low and just pulse at the bottom of the squat. Don’t come up from this position for the entire 20 seconds, just small pulses. (Advanced: squat jumps)
Caterpillar reach. Start with your feet together. Bend down and place your hands on the ground. Slowly and controlled, walk your hands out until you are in a plank position. You can go down to your knees if needed. Walk your hands back to starting. Keep walking your hands out and back in a controlled manner for the entire 20 seconds. (Advanced, add a push-up when you get to plank)
If you are interested in adding weight training (which equals muscle building and more lean body mass which burns calories all day long) then please check out our Beginners Series of Exercises! You can get a great workout at home, with minimal equipment!
What about you?
- Do you ever feel pressed for time or can’t find time to exercise?
- What exercises are your favorite?
- Do you practice HIIT workouts? What’s your go to form of cardio?