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Beginner HIIT Workout

Jamie July 25, 2023

High-intensity Interval Training (HIIT) is a fantastic way to get an effective workout in a short amount of time. For beginners, it’s essential to start slowly and gradually increase intensity and duration. Here’s a beginner-friendly HIIT workout you can try:
Duration: Approximately 20 minutes (including warm-up and cool-down).

Warm-up: Spend 5 minutes doing some light cardio exercises to get your body ready for the workout. You can do exercises like jogging in place, arm circles, leg swings, or jumping jacks.
Workout: Perform each exercise at high intensity for 30 seconds, followed by 30 seconds of rest. Complete the entire circuit, and then rest for 1 minute before starting the next round. Aim to complete 3-4 rounds.

Jump Squats:
Stand with your feet shoulder-width apart, lower into a squat position, then explode upward into a jump. Land softly and go right into the next squat. If your not ready for jump squats just perform regular squat

Push-Ups (Modified):
Start on your knees with hands shoulder-width apart, lower your chest towards the ground, and push back up. Keep your core engaged and maintain a straight line from your knees to your shoulders.

Mountain Climbers:
Get into a plank position with your arms straight, bring one knee toward your chest, then quickly switch legs as if you’re “climbing” a mountain.

Alternating Lunges:
Step forward with your right foot, lower your body into a lunge position, and then push off your right foot to return to the starting position. Alternate legs with each repetition.

High Knees:
Stand in place and jog on the spot, lifting your knees as high as possible while pumping your arms.

Plank (Modified):
Get into a plank position on your knees with your forearms resting on the ground. Keep your body in a straight line and hold the position for the 30 seconds.

Spend 3-5 minutes performing light stretching exercises for your major muscle groups. Focus on your hamstrings, quadriceps, calves, chest, shoulders, and back.
Remember to listen to your body and adjust the intensity as needed. Stay hydrated throughout the workout, and if you have any pre-existing medical conditions or concerns, it’s always a good idea to consult with a healthcare professional before starting any new exercise program. Enjoy your HIIT workout!