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Fast and Fun HIIT Workouts for Beginners

HIIT workouts for beginners

According to the annual American College of Sports Medicine survey, the HIIT workout was the seventh most popular fitness trend in 2022. HIIT has been around for many years and has surged in popularity over the past decade. 

HIIT, short for high intensity interval training, is a workout routine in which you undergo short bursts of intense exercise followed by rest periods. HIIT workouts for beginners can help people get a lot of exercise in over a matter of minutes. 

In this article, we’ll take you through the top HIIT workouts that you need to know about. So keep on reading for more!

10-Minute HIIT Workout

Do you want to get your exercise for the day started and over within the same amount of time it would take you to drive to the gym? If so, consider doing this extremely effective and easy HIIT workout. 

With this exercise, you’ll be doing three sets. Do twenty seconds of exercise followed by ten seconds of rest.

Punch, Cross, Front

The first part of the exercise is the punch, cross, and front (left side). Start by standing with your left foot in front of your right foot. Face your hips to your right side. 

Bring up your arms and assume a boxing stance. Punch straight ahead with your left hand. Then, throw a cross punch with the right hand.

Have your hips turn as the right hand moves over your body to the left. Make sure that you keep your body weight on your left foot. Your back heel should be slightly elevated. 

Bring your two arms back into the body. Now, shift your weight back to your starting position and face forward. This is your “front” stage.

Now, repeat everything on the right side.  

Jumping Jacks

Next, in this exercise routine, you’re going to do jumping jacks. Begin by standing upright. Your feet should be hip-width apart.

Keep your arms down at your sides. 

Jump your feet while bringing up your arms. Repeat this exercise as quickly as you can. If it’s too hard for you to do a standard jumping jack then you can step side to side while lifting your arms.

Sumo Squats

Place your feet a little farther than hip-width apart. Point your toes forward. Keep your body weight on your heels.

Your chest should be upright and your back should be flat. Bring yourself lower until the thighs are parallel with the ground.

Engage your quads and glutes and push back to your beginning position. 

At the end, you can cool down with a forward fold, reverse lunge, and an overhead stretch. 

20-Minute MetCon: HIIT Workout

Metabolic conditioning, also known as MetCon is meant to help you burn as many calories as possible. And that means that you should be prepared to really sweat.

In this workout, you’re going to perform five different moves that help you achieve a full-body workout. 

You want to do as many sets of these as you can. Do them forty seconds at a time. After each set, rest for fifteen seconds and then repeat. 


If you aren’t able to do a regular push-up then you can put your hands on the floor and sit on your knees. Straighten your back and push up and down off the ground.


Stand with your feet hip-width apart. Pull your shoulders back and keep your core tight. Send your hips back and bend your knees before pushing your body back up.

Butt Kicks

Walk or jog in place. Kick your heels up so that they hit your butt. 

Tricep Dips

Put your hands on a low table or a sturdy chair. Keep your back facing the chair.

Bring your legs straight out and balance with your palms.

Bend from the elbows and lower yourself as much as you can. Press back up into your starting position. Make sure that you keep your core tight.

Side Lunges

Put your body weight on the heels. Keep your feet facing forwards. Step to the right in a lateral lunge.

Make sure that you keep your knees over your toes. Alternate your legs.

5-Minute HIIT Workout

To do this workout, you’ll want to rest as little as possible. Go through the whole circuit three times and then do a quick cool-down exercise. 

Alternating Lateral Lunge

You can start this exercise by standing with your feet shoulder-width apart. Then, breathe in and take a big step to the right with your right foot.

Bend your right knee and send your hips back and lower into a lateral squat.

Breathe out as your right foot back to its starting position. Alternate sides.

Mountain Climbers

Get into a plank position. Your feet should be together and your hands under your shoulders.

Ben your left knee and bring it in toward your chest. Extend your left leg and bring it back to starting position. Do this with the other leg.

Try to move as quickly as possible. 

Follow These HIIT Workouts for Beginners Today!

As we can see, there are many different HIIT workouts for beginners out there. Based on how much time you have, and how intense you want your workout to be, you can find the exercise that works best for your needs.

You can even mix and match exercises to find a routine that you’re happiest with.

Of course, you can also get help with working out from a fitness professional. Contact us today and see what we can do for you!


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