Don’t let the name of this workout scare you off – it’s really not as, well, intense as it sounds. Sure, it will get your heart pumping and your blood flowing, but it’s a great workout for those of us with busy schedules that don’t have time for an hour-long class at the gym. You can really achieve great results in a very limited amount of time with HIIT workouts.
If you haven’t heard of HIIT before, it stands for High Intensity Interval Training. Even though it sounds pretty hard core, it’s just short bursts of activity, a brief rest, another short burst of activity, and repeat. Sounds easy enough, right? What HIIT will do for you is maximize your calorie burn in a minimal amount of time. There’s no need to spend hours at the gym to get a good workout in.
This beginner HIIT workout will feel challenging but the more you do it, the more reps you’ll be able to do. Be sure to warm up properly before each workout and listen to your body to avoid injuries.
To complete this HIIT workout:
Begin with a warm up routine – march in place for 30 seconds, circle your arms forward and backwards for 30 seconds each, march or jog in place for 30 seconds, and do front and back lunges for 30 seconds each. Remember, this is your warm up so don’t worry about how many reps you are able to complete.
Now you’re ready to HIIT it!
Do each exercise for 45 seconds, rest for 15 seconds and begin the next exercise. After completing all 5, rest for a minute and go through the same series. Repeat this process 2 or 3 times.
1. Pushups: If traditional pushups are a little too challenging right now, do them on your knees or against a wall.
2. Squats: Keep your feet under your hips and your bodyweight in your heels. If you need additional support, hold on to a chair. Form is more important than the number of squats you complete. Always maintain good form.
3. Butt kicks: Jog in place, kicking your right heel up to touch your rear end. Repeat with the left leg.
4. Tricep dips: Place your hands on a chair with your back to the chair. Put your legs straight out while balancing on your palms. Bend from your elbows going as low as you can, then press up to your original position.
5. Side lunges: Step to the left in a deep lateral lunge, keeping your knee above your toes. Alternate legs, making sure to keep your bodyweight in your heels and your toes facing forward.
Cool down by stretching your arms overhead, stretching your quads, and bending at your waist. Enjoy the cool down – you earned it!
Ready to try your own HIIT workout? Just download this printable PDF and you’re ready to go! If you’d like daily inspiration with short workouts, be sure to sign up for our free 30 day challenge here!
coolchillmom says
I hadn’t heard about HIT before. It sure looks doable. Love that it takes care of all of your body
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Christie says
I haven’t done interval training like this since high school! Would definitely keep the workout boredom down, fun!
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Miranda (Myrabev) says
These are all great tips, for the last couple of months I have really sucked at exercising, I need to get back to my T25.
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Valerie says
I have heard that interval training is the way to go. This sounds like a great workout regiment to follow!
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Amanda says
I am dire need of a workout restart. It is just so hard for me when my boys don’t have school and I don’t have time for myself. Two weeks and hopefully that will change!
Aileen says
This is the first time that I have heard of this workout and it looks absolutely interesting! You bet that I will be trying this out 😉
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Jeanine says
This is great. Perfect for me. I am considered a beginner. I haven’t worked out in so long I need to get back into the groove!
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Mia says
Never heard about he phrase hiit before, but know about the wonders of interval training. I think that the main appeal for me is the time saved. Like you said, who wants to spend hours on the gym when you can achieve the same result much shorter?
Mary Edwards says
I just started going back to the gym after taking a break for a while. This is a GREAT list of easy workouts anyone can do!
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Stephanie of The TipToe Fairy says
I’ve always heard this is the best way to workout. I tend to so my own version in my bedroom alone.
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rosemary palmer says
This might could be a workout I could do – except push ups since because of my neck. Maybe I will do this morning.
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Stephanie C. says
Totally pinned that sheet above – I have been wanting to make sure I get in some HIIT since doing it as part of a bootcamp that I stopped (it got too expensive). All I know is it really yielded results!
ricci says
I’ve never tried a HIIT workout before and to be honest it kind of intimidates me. I really need to get back to the gym!!
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XmasDolly says
Are you trying to kill me? bwahahaha Just kidding! Sorry I’m disabled, and I could never do any of these sort of exercises. I wish I could. Ever since my 2nd back operation I don’t bend like normal people. Too many nuts and bolts I guess. bwahahahaha I do my weights every day though and I have other things I do too. Have a great day and thanks for sharing.
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Tiany - Social Savvy Mom says
I so needed this!! Thank you, starting this today and hoping for the best. This is doable and I love that I can do it from home!
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Jennifer says
I love this post! I haven’t tried HIT in a while and need to get back in the zone. I definitely needed this for inspiration. Thank you!
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Ana Clara Retic says
The HIIT modality was the only one that really brought visible results to my body.
I spent about 7 years overweight and even attending gyms 2 to 3 days a week my body remained the same.
I started to do HIIT and the first results were already noticed with 15 days of exercises, my measurements were already reducing and a lot, especially in the abdomen that was where I had a greater concentration of fats.
Super Highly recommend. HIIT is for anyone who really wants to toast it all!