HIIT (High Intensity Interval Training) for Beginners

A 10 minute HIIT workout can get you on track to losing fat sooner than you think. Give this a try today!

Step #1: Warm Up

A 2 minute warm up is needed for your muscles before you start the HIIT workout.

March in place for 30 seconds.

Standing tall, circle your arms backwards, one after the other, (as if you’re pretending to do the backstroke) for 30 seconds.

Finally, perform a front lunge, side lunge and back lunge stepping with the same leg, then switch to the other leg and repeat. Continue for one minute. Now, get ready to HIIT it!

Step #2: HIIT workout

Read about each of these exercises before getting started!

10-min

Part 1: Jab, cross, front (right side): Stand with the right foot in front of the left, hips facing to your left side. Bring your arms up into a boxing position. Jab (punch) forward with the right arm, then throw a “cross” punch with the left arm, letting your body rotate as your left arm crosses over your body to the right. Your body weight should be over your right foot, with your back heel picking up off the floor slightly. Bring both arms back into the body, shifting your weight back to the starting position and facing front.

Do 20 seconds of jab, cross, front (right side) quickly and then rest for 10 seconds. Repeat this exercise sequence 2 more times.

Part 2: Jab, cross, front (left side): Stand with the left foot in front of the right, hips facing to your right side. Bring your arms up into a boxing position. Jab (punch) forward with the left arm, then throw a “cross” punch with the right arm, letting your body rotate as your right arm crosses over your body to the left. Your body weight should be over your left foot, with your back heel picking up off the floor slightly. Bring both arms back into the body, shifting your weight back to the starting position and facing front.

Do 20 seconds of jab, cross, front (left side) quickly and then rest for 10 seconds. Repeat this exercise sequence 2 more times.

Part 3: Jumping jacks: Start by standing upright with your feet hip-width apart and your arms at your sides. Jump your feet out while raising your arms. Repeat as fast as possible. If a regular jumping jack is too difficult, step side to side while raising your arms instead.

Do 20 seconds of jump jacks quickly or side stepping with arms raised and then rest for 10 seconds. Repeat this exercise sequence 2 more times.

Part 4: Sumo squats: Position your feet a little more than hip-width apart and point your toes out at a 45-degree angle. Keeping your weight in your heels, back flat and chest upright, lower yourself until your thighs are parallel to the floor. Engage your glutes and quads and push back to the start position.

Do 20 seconds of sumo squats quickly and then rest for 10 seconds. Repeat this exercise sequence 2 more times.

Step #3: Cool Down

Stretch it out for about 30 seconds.

 

 

 

One Reply to “HIIT (High Intensity Interval Training) for Beginners”

  1. I am definitely going to try this one when I get back from vacation. Or maybe I will start there, I love that with these sort of workouts you could do it anywhere, there’s no equipment needed, Its quick and convenient and it increases the metabolism. I personally enjoy cross fit and Love boot camps, but now I’m growing fond of HIIT. My HIIT workouts consist of 50 sit ups, 40 Jump squats, 30 Push ups, 20 split jumps, 10 tricep dips and a 30 sec burpees. I try my best to put in 100% effort and take a 30 sec rest between each workout. I love working out, I love the “burn” afterwards too. I am looking forward to trying your workouts, Evelyn. Thank you
    Deshnee Annamalai

    Liked by 1 person

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