HIIT For Beginners Workout

HIIT FOR BEGINNERS: Workout For Weight Loss

This beginners workout is perfect for you if you're new to exercise. 

High Intensity Interval Training (HIIT) is popular because it helps shed excess bodyfat - FAST!

There are several ways to peform a this workout...

...but I decided to remove a lot of barriers by creating a beginner routine that doesn't require any equipment. 

Yes, that's right, without any equipment.

You can perform these exercises in the comfort of your own home.

...just grab a towel, water bottle, and let's do it!

Before you start crushing your workout, please make sure you warm up properly.

Ok, time to burn some calories and feel good doing it! Let's Go!


This beginner workout is great for you if you need a low impact exercise routine. Whether you have joint issues or you're simply just getting started, these high intensity interval training exercises for beginners are perfect for you.

Some of the exercises may seem to easy at first sight but after you've completed a couple of rounds... you'll be thinking different.

Because this is a beginner workout routine, I only want you to use your bodyweight as resistance. So, no dumbbells are other pieces of equipment will be needed for this workout.

With the selected exercises in this workout, you're going to challenge your upper body, lower body, and core.

Perform each exercise for 30 seconds on and then take a 30 second rest before going to the next exercise.

Complete 3 rounds for this beginner workout routine at home. If you feel like you can challenge yourself more, add one or two more rounds. After you complete each round, take a 60 second break.

List Of Exercises

  • Squat With Ab Twist
  • Lateral Step Floor Tap
  • Knee Pushups
  • Slow Climbers
  • Squat Jacks

This type of workout might sound complex for beginners - but trust me, once you get to know how it works, you'll fall in love with the results! 

All you need to do is put in some extra effort and be really disciplined about your nutrition.  

Keep in mind... 

It's a simple exercising technique where you can vary your speeds and overall intensity throughout a short workout, walk, cycling, or run.

Once you give maximum effort for the "On" portion...

...you’re required to follow it up with a shorter "Off" recovery period. 

So if you’re jogging at your highest pace for three minutes and then taking a break for one minute, you are actually performing an effective workout.

This training not only burns your fat, but it also produces an after-burn effect that’ll keep your metabolic rate really high, hours after the exercise.

And guess what that means...

You're going to be burning calories around the clock!

More Tips To Keep In Mind

In case you’re looking to know more about about this training technique, here’s a little more insight on the same. 

Here's how to start an interval training regime for beginners... 

If you’re just getting started with these type of workouts, there are a couple of techniques that you’ve got to follow.

In case you’re wondering where to start out, here’s a sample routine that’ll kick start your workout regime and help you get results with this form of exercise.

Step 1 - Start with a 5-minute warm up. You can either try brisk, short walks or a mild session of stretching.

Once you’re done with the warm up, you can immediately get started with the main workout.

If you’re a beginner I’d suggest you to try light jogging, because it’s incredibly simple and easy to follow.

As you start, give your 70% effort while jogging. Jog for the first thirty seconds and after thirty seconds gradually increase your pace.

So, if you’re jogging with 70% of your effort in the first thirty seconds, use..

  • 75% of it in the second,
  • 80% in the third,
  • 85% in the fourth,
  • 90% in the fifth
  • and finally 95% in the sixth session of your thirty seconds.

In this way, you build up to your pace gradually.

Finally, end it with a slow walk of 2 minute.

You can also perform some light stretching afterwards while you cool down.

This walk is your recovery time.

Repeat this exercise five times for the best results.

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Talk soon,
CC Matthews
Transformation Coach/ Pizza Lover

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