Many individuals often voice their concerns about starting an exercise routine, especially if they are new to working out. However, I'm here to reassure you that High-Intensity Interval Training (HIIT) is a fantastic option for beginners and those returning to fitness after an injury. HIIT workouts, known for their intensity, are designed to help you burn a significant number of calories in a brief timeframe, making your gym sessions more efficient. During these workouts, you’ll alternate between short recovery periods and intense bursts of effort.
The key to success lies in executing the right movements at a pace that suits your fitness level. While HIIT is meant to be challenging, it's important not to push yourself too hard too fast, as this can lead to injuries and setbacks. Listen to your body, make necessary adjustments, and focus on proper form throughout each exercise.
What is HIIT?
High-Intensity Interval Training, commonly referred to as HIIT, involves alternating between short bursts of high-intensity exercise and lower-intensity recovery periods. One of the primary goals of HIIT is to quickly torch calories. As you become more proficient in these workouts, your body will adapt, making them feel easier over time. HIIT is an exceptionally effective way to reduce body fat and improve cardiovascular fitness. However, it’s essential to approach these workouts with caution to avoid injuries.
10 Quick and Easy HIIT Workouts for Beginners
1. 10-Minute Jump Rope Workout
If you're seeking a quick yet effective workout, consider jumping rope. This straightforward HIIT exercise can easily fit into your daily routine. Just five to ten minutes of jumping rope, with brief rest intervals, will engage your entire body and elevate your heart rate. Although it may seem simple, jumping rope can be quite challenging and will leave you sweating in no time. This beginner-friendly 10-minute routine can be performed almost anywhere, whether indoors or outdoors, using either a traditional rope or a cordless version. Some jump ropes even track your workout stats for you!
2. Sumo Squats
To perform sumo squats, position your feet slightly wider than hip-width apart with your toes angled at 45 degrees. Lower your body until your thighs are roughly parallel to the ground, ensuring your back is straight, your chest remains upright, and your weight is on your heels. Then, push yourself back to the starting position using your glutes and quads. You can repeat this exercise for as long as you can. Afterward, consider doing overhead stretches, reverse lunges, and forward folds to cool down.
3. Jumping Jacks
Start in a standing position with your legs hip-width apart and your arms at your sides. Perform jumping jacks by jumping out with your feet while simultaneously raising your arms overhead. Aim to repeat this as quickly as possible. If traditional jumping jacks feel too difficult, you can modify the movement by stepping side to side while raising your arms at the same time.
4. Burpee Hell
Classic burpees are a challenging four-part exercise. Begin in a standing position and place your hands on the floor in front of your feet. From there, kick your legs back into a raised plank position, keeping your arms extended. For those looking for an extra challenge, you can add a push-up here. After holding the plank, jump your feet back toward your hands and finish by jumping into the air with your arms raised above your head. Then, repeat the entire sequence.
5. Push-ups
Incorporating push-ups into your routine will definitely help you burn calories. If traditional push-ups are too tough, you can place your hands on a sturdy chair or plyo box instead. Alternatively, you can perform knee push-ups. Because metabolic conditioning aims to maximize caloric burn, expect this exercise to be a bit demanding, especially if you're a beginner. Start with five repetitions focusing on full-body engagement, aiming to complete as many as possible within each 45-second interval before taking a 15-second break.
6. 7M’s HIIT Workouts and Timer
Many people prefer to work out during their free time, in the comfort of their own space. With the 7M’s app, you can do just that! This top-rated app for HIIT workouts allows you to exercise anytime and anywhere without the hassle of a gym membership. It offers a variety of interval-based workouts that cater to different fitness levels, ensuring you can customize your experience to match your individual needs.
7. The Seven-Minute HIIT Workout from POPSUGAR
This workout can be performed without the need for a membership or internet access, making it perfect for those moments when you find yourself without Wi-Fi. If you have a few spare minutes, jot down some exercises for a quick full-body workout. This simple seven-minute HIIT routine for beginners allows you to turn up your favorite music and complete each exercise as quickly as possible for 30 seconds while maintaining proper form. Feel free to pause as needed to avoid fatigue. Exercises include push-ups, jackknife jumps, wall sits, crunches, squats, chair step-ups, and high knees.
8. The 10-Minute HIIT Workout by Pamela Reif
This workout is straightforward and not overly complicated, making it accessible to everyone. If you're a woman, feel free to invite your boyfriend or male friend to join in, as it doesn’t involve any complex dance moves. It features a mix of quick exercises followed by active recovery periods. You’ll perform movements like Dolphin Holds and Planks, which may seem like a break, but remember to engage your core throughout. Surprisingly, this workout can actually boost your energy levels. No need to fret about lunges, and you can enjoy it with music!
If you encounter any difficulties or require a break, don’t hesitate to pause, hydrate, and resume when you're ready. The most important aspect is to challenge yourself and not give up.
Many beginner HIIT workouts are readily available on YouTube, ensuring you can easily access them from anywhere with internet connectivity. Moreover, Pamela Reif’s quick workout requires no special equipment.
9. Jab, Cross, Front
Begin by positioning yourself with your right foot slightly ahead of your left and your hips turned to the left. Assume a boxing stance with your hands raised. Execute a “cross” punch with your left arm while rotating your body to the right. Next, use your right arm to deliver an upward jab. Ensure your right foot bears your weight, allowing your back heel to lift slightly off the ground. Return to the starting position, bringing both arms in toward your body, which constitutes the “front” move. After completing the set
