5 Quick HIIT Workouts for Beginners

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Cross Training For Runners
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David Dack

Are you ready to embark on a journey that will take your workouts to a whole new level? Well, get ready to dive into the invigorating world of high-intensity interval training (HIIT) with me.

Now, I know what you might be thinking. HIIT has gained quite a reputation for its intensity, and that can be intimidating, especially if you’re new to the fitness game. But here’s the truth: you don’t have to fear it. In fact, you’d be making a big mistake by shying away from this powerhouse training method.

Why? Because HIIT is a game-changer when it comes to boosting your fitness levels and torching that stubborn fat. It’s like a secret weapon that unlocks your body’s full potential. And let me tell you, the results are worth every drop of sweat.

Today, I’m your guide to conquering HIIT workouts with confidence and without risking injury. I’ll show you how to customize your workouts, ramping up or dialing down the intensity to suit your needs. Because hey, we’re all on our own fitness journey, and it’s important to honor our bodies along the way.

But wait, there’s more! I won’t just leave you hanging with theory and advice. I’ve got a treat for you. I’ll be sharing a collection of workout routines specifically designed for the complete beginners among us. These routines will ease you into the world of HIIT, helping you build a strong foundation and gradually increase your stamina and strength.

So, are you ready to unleash the power of HIIT while keeping your well-being in check?

Let’s go!

What’s HIIT?

Alright, listen up, fitness enthusiasts! We’re about to unravel the secrets of one of the most powerful training methods out there: High Intensity Interval Training, HIIT for short. Now, forget everything you thought you knew about exercise because HIIT is about to blow your mind.

Picture this: instead of spending endless hours on the treadmill, mindlessly jogging at a steady pace, HIIT shakes things up with its explosive bursts of all-out effort followed by moments of well-deserved recovery.

Here’s the deal: you don’t have to be a superhuman athlete to tap into the magic of HIIT. That’s right, even if you’re a complete beginner, HIIT can work wonders for you. But hold on tight because things are about to get intense. I’m talking heart-pounding, sweat-drenching, muscle-burning intensity. And with great power comes great responsibility.

You see, HIIT pushes your body to the limits, and if you don’t approach it with caution and follow some essential guidelines, you might find yourself dealing with unnecessary wear and tear. But fear not, my friends, for I’m here to equip you with the knowledge and tools to navigate the world of HIIT safely and injury-free.

Let’s get to it.

The Beginner Tips You Need

Here is how to take on high-intensity interval training workouts most effectively as you work your way toward achieving your fitness goals.

And just because the routines shared below are for beginners, that does not mean, by no means, they’re easy.

Stay Within Your Fitness Level

Now, when it comes to HIIT, one cardinal rule reigns supreme: stay within your fitness level. Trust me, this is the golden ticket to success, regardless of where you currently stand on the fitness spectrum or what your training goals may be. It’s like walking a tightrope—finding that perfect balance between pushing yourself and avoiding overexertion.

Sure, HIIT workouts are all about intensity, but going all-out too soon can be a recipe for disaster. I’m about talking injuries, painful burnouts, and a whole lot of regret. And let’s be honest, nobody wants to deal with that. So, here’s a simple strategy for you: listen to your body and adjust your training approach accordingly. If something feels off or too challenging, take a step back and reevaluate. It’s all about finding that sweet spot where you’re pushing your limits without pushing too far.

Now, my friends, as a beginner, it’s important to keep an eye on that heart rate of yours. It’s like a compass guiding you through the HIIT wilderness. If it starts to skyrocket and you feel like you’re about to keel over, take a breather. There’s no shame in taking breaks or modifying exercises to match your current fitness level.

Remember, progress is a journey, not a race, and you want to build a strong foundation before conquering the mountaintop.

Don’t Do HIIT Every Day

Speaking of taking breaks, let’s address the burning question: should you do HIIT every single day?

The answer is a resounding no! I know, I know, those short and intense workouts can be addictively tempting, but overdoing it is a recipe for disaster. Your body needs time to recover and rebuild. It’s like a car that needs regular maintenance to keep running smoothly.

So, my dear beginners, start with two HIIT sessions a week and gradually work your way up to three or four. This allows your muscles, joints, and mind to recharge, preventing overuse injuries and the dreaded state of overtraining.

The Warm-up

Before you jump into those heart-pounding intervals, take a few moments to elevate your training experience with a proper warm-up.

Trust me, it’s like laying the groundwork for a masterpiece. The warm-up is your chance to elevate your body temperature, get your heart pumping, and activate those muscles that are about to go full-throttle. I’m talking injury prevention and optimal performance here.

So, how do you craft the ultimate warm-up sequence? It’s all about finding that perfect balance. Start off with a 5 to 10-minute session of slow jogging or spinning, getting that heart rate up and those lungs in gear. You can even get creative and jog or march in place if you’re limited on space. The goal is to get those engines revving and ready to take on the challenge ahead.

Once you’re feeling warmed up and in the zone, it’s time to dive into some dynamic stretches that will have your muscles firing on all cylinders. We’re talking about exercises that target major muscle groups and leave no stone unturned.

Perform moves like standing crisscross crunches, inchworms, side lunges, high kicks, leg swings (front to back), and squats. These power-packed moves engage your upper body, lower body, and core, ensuring that every inch of your being is primed and ready for action.

Form is Key

Form is everything. That’s right, whether you’re hitting the pavement for your first 5K or stepping into the world of resistance training as a beginner, nailing your technique is the key to success. It’s more important than the number of reps you do or the speed at which you perform them. Trust me, it’s worth repeating: technique reigns supreme.

So, as you embark on your HIIT journey, I implore you to prioritize form above all else. Remember the mantra “form first, speed second” and etch it into your mind. Don’t even think about attempting an exercise if your technique isn’t on point. It’s better to skip a rep than risk injury or compromise your progress.

Think of it this way: just like a finely-tuned machine, your body operates at its best when each component is functioning flawlessly. By mastering your form, you’re ensuring that every movement is executed with precision and efficiency. This not only minimizes the risk of injury but also maximizes the benefits you’ll reap from each and every workout.

5 Quick HIIT Workouts For Beginners

To kick off your HIIT journey without a hitch, here are five fat-burning, muscle-building interval workouts to try.

These routines can take any beginners into elite HIIT beast in just a few months.

Each routine involves performing easy-to-master and convenient exercises, made just for you.

All you need is basic equipment, a mat, water, and some willpower. The rest is just details, as the saying goes.

HIIT Workouts For Beginners – 1: The 15-Minute Full Body Routine

Alright, my friends, get ready to embark on an electrifying workout journey that will leave you feeling like a true fitness rockstar. This workout is designed with the complete beginner in mind, making it accessible for anyone, anytime, anywhere. So no excuses, folks!

Here’s the game plan: Complete the circuit a total of five times, but make sure to give yourself a well-deserved one-minute breather between each round. This will allow you to catch your breath, recover, and prepare to crush the next round with even more determination. And remember, we’re aiming for a 7 to 8 on the RPE scale, so push yourself to find that sweet spot where you’re challenging your limits while still maintaining good form.

First up, pushups that will sculpt those glorious upper body muscles. Don’t worry if you’re new to pushups, I’ve got your back. Check out the link for a handy tutorial that will guide you through the perfect pushup form. Trust me, you’ll be a pushup pro in no time!

Next, we’re cranking up the cardio with 20 jumping jacks. It’s a classic move that gets your heart pumping and your body buzzing with energy. Follow this link for a visual demonstration that will have you jumping for joy in no time.

Now, let’s dial it up a notch with 10 modified burpees. This full-body exercise is a true powerhouse, engaging multiple muscle groups and skyrocketing your heart rate. Not sure how to tackle the modified burpee? Fear not! Check out this link for a step-by-step tutorial that will have you nailing those burpees like a seasoned pro.

HIIT Workouts For Beginners – 2: The 15-Minute Kettlebell Routine

You’re short on time, but you still want to get a heart-pumping, sweat-inducing workout that will leave you feeling like a true fitness dynamo. Well, look no further than the mighty kettlebell—the ultimate weapon in your HIIT arsenal.

Let me tell you, kettlebell training is like a symphony of strength and cardio, perfectly orchestrated to push your heart rate to the max. It’s a powerhouse workout that combines explosive movements with functional strength training, giving you the ultimate bang for your buck.

Now, let’s dive into a heart-pounding routine that will test your mettle and ignite your fitness journey. I’m talking three minutes of intense work followed by two minutes of blissful rest. Trust me, these rounds will challenge you, but they will also unleash your inner beast and take your fitness to new heights.

Are you ready to rock this kettlebell extravaganza? Let’s do it!

In round one, we kick things off with kettlebell sit-ups. It’s an exercise that targets your core, giving those abs a serious wake-up call. Not sure how to perform a kettlebell sit-up with proper form? Fear not!

Check out this link for a visual guide that will have you mastering the sit-up in no time.

Next up, we’ve got American kettlebell swings. These bad boys are a true game-changer, targeting your posterior chain and firing up your entire body. Get ready to unleash the power within you as you swing that kettlebell like a champion.

Don’t know how to swing? No worries! Check out this link for a demonstration that will have you swinging with finesse and grace.

Now, let’s shift gears to the kettlebell clean and press. This compound movement works multiple muscle groups simultaneously, taking your strength and endurance to new heights. Trust me, it’s a total-body burner that will leave you feeling like a superhero. Need some guidance on the clean and press technique?

Look no further than this link for a step-by-step tutorial that will have you conquering the clean and press like a true warrior.

Last but not least, we’ve got the kettlebell goblet lunge. This exercise targets your legs, glutes, and core, sculpting those lower body muscles with each and every lunge. It’s a true test of strength and stability, and boy, does it deliver results.

Not sure how to execute a perfect kettlebell goblet lunge? Check out this link for a demonstration that will have you lunging with confidence and precision.

Additional resource  – TRX exercises for runners

HIIT Workouts For Beginners – 3: The 20-Minute Lung Busting Routine

Get ready to unleash your inner cardio warrior with a heart-pounding routine that will skyrocket your heart rate like nothing else. This circuit is a cardio extravaganza that will leave you feeling invigorated, energized, and dripping with sweat. Are you ready to take on the challenge? Let’s dive in!

Let’s kick things off with squat jumps. These explosive movements will have your legs burning and your heart pumping in no time. Get ready to leap into action, channeling your inner superhero as you explode off the ground and land with grace.

Need some guidance on perfecting your squat jumps? Check out this link for a demonstration that will have you jumping with power and finesse.

Next up, we’ve got the almighty kettlebell swings. This exercise is a cardio powerhouse that will engage your entire body and leave you feeling like a force to be reckoned with. Swing that kettlebell with gusto, letting the momentum propel you forward as you conquer each rep. Don’t know how to swing like a pro? This link will provide you with a visual guide to perfecting your kettlebell swings.

Now, let’s shift gears to high knees jog. This exercise is like a burst of energy, revving up your heart rate and engaging your legs in a high-octane cardio blast. Get those knees pumping, embracing the rhythm and intensity of this movement. Want to see how it’s done? Look no further than this link a demonstration that will have you jogging in place like a cardio champion.

Last but certainly not least, we’ve got the dreaded burpees. Yes, my friends, the burpee—a true test of strength, endurance, and mental fortitude. Embrace the challenge, dive down into that push-up position, explode back up, and jump towards the sky with determination. Burpees are the ultimate full-body exercise that will leave you gasping for air and feeling a sense of accomplishment like no other. Need a refresher on proper burpee form? Check out this link for a step-by-step guide that will have you burpee-ing with confidence and precision.

HIIT Workouts For Beginners – 4: The Lower Body Sculptor Routine

Prepare to unleash the power of your lower body while torching calories and building endurance with a workout routine that will leave you feeling stronger and more accomplished. This routine is a perfect blend of strength training and cardiovascular exercise, designed to sculpt your muscles and ignite your metabolism.

Are you ready to take your fitness to new heights? Let’s dive in!

We’re kicking things off with air squats, a fundamental exercise that targets your glutes, quads, and hamstrings. It’s time to squat like you mean it, engaging your lower body muscles and working on your form.

Need some guidance on perfecting your air squats? Check out this helpful video that will walk you through the proper technique, ensuring you get the most out of each squat.

Next up, we have alternating lunges, a dynamic exercise that engages your legs, glutes, and core. Step forward with confidence, sinking into each lunge and powering through to the next. Alternating lunges not only strengthen your lower body but also improve balance and stability. Want to see how it’s done?

Take a look at this instructional video that will guide you through the correct form and execution of alternating lunges.

Now, it’s time to put your back against the wall and challenge yourself with wall squats. This isometric exercise targets your quadriceps and glutes while also engaging your core for stability. Embrace the burn as you hold the squat position against the wall, feeling the muscles in your lower body working hard. Check out this informative video to learn the proper technique and get the most out of your wall squats.

Finally, we have the explosive squat jumps, a plyometric exercise that takes your lower body workout to the next level. Explode into the air, pushing off with power and landing softly. Squat jumps not only build strength and endurance but also improve explosive power and coordination. Want to master the art of squat jumps? Look no further than this dynamic video that will guide you through the proper form and execution.

HIIT Workouts For Beginners – 5: The 30-Minute Total Body Feast

Let’s begin with the mighty kettlebell swings, a dynamic exercise that targets your hips, glutes, and core while also providing a cardiovascular challenge. Grab that kettlebell and swing it like a pendulum, feeling the power and momentum as you propel yourself forward. Need some guidance on perfecting your kettlebell swings? Check out this informative video that will help you master the technique and unleash the full potential of this explosive exercise.

Next up, we have the Spiderman pushups, a move that will engage your chest, shoulders, triceps, and core while also testing your agility and coordination. Channel your inner superhero as you bring your knee to your elbow with each pushup, feeling the burn in your upper body and enjoying the challenge. Want to see how it’s done? Watch this captivating video that will guide you through the proper form and execution of Spiderman pushups.

Prepare to elevate your heart rate and ignite your leg muscles with jump lunges, a plyometric exercise that takes your lower body workout to new heights. Jump, switch legs mid-air, and land with grace, feeling the power and explosiveness in every rep. Jump lunges not only build strength and endurance but also improve your balance and coordination. Need some inspiration? Check out this electrifying video that will demonstrate the correct technique and motivate you to conquer this challenging exercise.

Now, it’s time to engage your entire body with plank jacks, a dynamic variation of the traditional plank exercise. Get into a plank position, then jump your feet wide and back together, feeling the burn in your core, shoulders, and legs. Plank jacks are a fantastic way to boost your cardiovascular endurance while also strengthening your core stability. Watch this captivating video to learn the proper form and technique for plank jacks.

Lastly, we have weighted Russian twists, a core exercise that targets your obliques and improves rotational strength. Grab a weight, whether it’s a dumbbell, kettlebell, or medicine ball, and twist from side to side, engaging your entire core as you go. Weighted Russian twists not only sculpt your midsection but also enhance your balance and stability. Get ready to feel the burn with this engaging video that will guide you through the proper execution of weighted Russian twists.

HIIT Workouts for Beginners – The Conclusion

Here you have it!

These beginner HIIT workouts are all you need to get you started on the high-intensity training path. So, what are you waiting for?

Take action now. The rest is just detail.

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