HIIT Workout for Beginners

Planning your HIIT training

HIIT workouts are designed around a short burst of intense physical activity followed by a quick rest before moving on to your next burst of physical activity - rinse and repeat. To start, pick out five exercises from the list below. Do the first for 30 seconds, rest for 30 seconds, then start the next one. Complete this circuit once, or do it a second time if your stamina allows.

The best HIIT workout for beginners

Jumping jacks 

1. Stand on a slightly cushioned surface (or just wear your sneakers).
2. Jump up and simultaneously fling your arms and legs out to the sides to create an X shape.
3. Land on in that position. Pull your arms and legs back to the start position on the next jump. 
4. Stay on your toes throughout the exercise. Focus on your form and keep tension in your arms, legs, and core while you do these jumping jacks.
5. Stay on your toes throughout the exercise.

Spider mountain climbers

1. Get into a high plank with your body in a straight line, your hands placed shoulder-width apart, and your feet hip-width apart.
2. Brace your core, keep your back neutral, and ensure your hands remain flat on the floor as you do this exercise.
3. Lift your right leg up and to the side. As you do so, bend your knee and bring it toward your right elbow.
4. Extend your right leg back and return to the starting position.
5. Repeat on the left side.

Jump squats

1. Stand up straight with your feet shoulder-width apart and knees slightly bent.
2. Bend at the knees and hinge at the hip to get into a squat. 
3. Activate your core and propel yourself off the floor using the power in your quads, glutes, calves, and hamstrings. With the legs fully extended, the feet will be a few inches off the floor. 
4. Land first on the balls of your feet, then distribute the shock through the arches and the heel. 
5. Right after landing, coil back into a squat and jump again. 

Hand step-ups split

1. Begin this exercise in the push-up position with your hands on either side of an exercise step. Place your feet at or slightly wider than shoulder-width apart for better balance.
2. Maintain a straight line alignment between your ankles, knees, hips, and shoulders.
3. Rise onto the step with one hand and then the other, keeping your elbows slightly bent.
4. Step down from the step in the same fashion. 
5. Perform the exercise at a pace consistent with your ability.

Burpees 

1. Start in a squat position with your knees bent, your back neutral, and your feet shoulder-width apart.
2. Drop your hands to the floor before you, just inside your feet.
3. Shifting your weight into your hands, kick your feet back so you’re on your hands and toes in a pushup position.
4. Do one pushup while keeping your body aligned from head to heels. Remember not to let your back sag or to stick your butt in the air.
5. Do a frog kick by jumping your feet back to the frog squat.
6. Stand, reach your arms up over your head, and jump quickly into the air
7. As soon as you land with your knees bent, get into a squat position and do another repetition.

High knees

1. Stand tall with your feet about hip-to-shoulder-width apart.
2. Looking straight ahead, draw your shoulders back and engage your core muscles.
3. Bring your right knee toward your chest, slightly above waist level. Simultaneously, move your left hand up in a pumping motion.
4. Lower your right leg and left hand.
5. Repeat with your left leg and right hand.
6. Do a couple of practice reps before increasing the exercise intensity.

Up and overs

1. Stand to the left of your exercise step, positioning it so you’ll be stepping over the short width.
2. Place your right foot on the step, keeping your left on the floor. This is your starting position.
3. Spring up with both feet across the step to bring the left foot onto the step and the right foot onto the floor to the right of the step.
4. Jump back across, landing in your starting position. 

Jumping lunges

1. Stand in an area with enough legroom and a non-slippery surface. 
2. Place your right foot forward and left back, and lower yourself into a lunge. Place your hands on your hips, and ensure your core is activated and your spine remains in a nice, neutral position. This is your starting position.
3. Jump up using both legs. 
4. While in the air, switch your legs so the left one is in front and land back down in a lunge.

Plank row

1. Grab a couple of dumbbells (2-5 kg, depending on your ability) and get on a yoga or exercise mat.
2. Get into the high pushup position with hands firmly gripping the dumbbell handles.
3. Ensure your body forms a straight line from your ankles to your head. Tuck your pelvis in and activate your core. Spread your feet to around shoulder width or slightly further apart. 
4. Raise one dumbbell off the mat by bending your elbow and pulling the dumbbell in toward your ribs.
5. Pause briefly at the top of the motion before returning to the starting position. 

Russian Twists

1. Sit on an exercise mat with your heels on the floor, knees bent, and arms behind your head with the elbows pointing outward. To make this exercise a bit easier, keep your elbows by your ribs instead. To make it more challenging, hold a medicine ball, kettlebell, or dumbbell.
2. Engage your core and lean your torso back to create a V shape with your legs.
3. Puff out your chest and shift your shoulders back and down. The back should stay straight throughout the exercise.
4. Engage your core as you twist side to side.
5. Breathe deeply. Exhale with each twist and inhale when returning to the centre to complete the repetition.

Tips for safety in your high-intensity interval training

While HIIT workouts are great for you and are rarely done with weights, they can still damage your joints. So, it’s essential to keep yourself safe. 

First, if you’ve never done one or some of the exercises on this list before, start with a couple of slow reps to get your muscles used to them.

Second, warm up! Taking 5-10 minutes to prep your muscles will protect your body from injury. As a bonus, current research shows that a quick warm-up can improve workout intensity. You can do a series of dynamic stretches like 90/90s, lateral lunges, hip openers, and shoulder rotations. You can also just do your HIIT circuit, just take it nice and slow and ensure you get the maximum range of motion. 

Last but not least, brace. Wearing sports compression support like our knee sleeves, back supports, or arm sleeves will boost circulation and proprioception, reduce your rate of muscle fatigue, and improve your awareness of how you move. You’ll get a better workout, quicker recovery, and protect your joints and muscles from injury.  

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To sum up

High-intensity interval training is great for fitness. But for your safety, make sure to start slow, warm up, and wear compression. As a beginner, you should start with 1-2 circuits of 5 exercises and 30-second rest periods. Over time, you can decrease your rest time or add another circuit.