Are you a beginner looking to embark on a fitness journey with high-intensity interval training (HIIT)? Look no further! In this guide, we present the 10 best HIIT exercises for beginners.
HIIT is a time-efficient and effective way to boost your fitness level, burn calories, and improve overall health.
What is HIIT Exercises
HIIT stands for High-Intensity Interval Training. It is a type of exercise that involves short bursts of intense exercise followed by brief periods of rest or active recovery
10 Best HIIT Exercises for Beginners
These 10 best HIIT exercises for beginner are carefully selected to target different muscle groups, provide a full-body workout, and accommodate beginners with simple yet impactful movements.
Get ready to challenge yourself, have fun, and achieve your fitness goals with these beginner-friendly HIIT exercises.
1. Jumping Jacks
Target Muscles:
- Full body
- Legs
- Shoulders
How to Do:
- Start with your feet together and arms by your sides.
- Jump while spreading your legs out to the sides and raising your arms overhead.
- Return to the starting position by jumping back to the initial stance.
Benefits:
- Boosts cardiovascular endurance.
- Improves coordination and flexibility.
2. Mountain Climbers
Target Muscles:
- Core
- Shoulders
- Legs
How to Do:
- Begin in a push-up position with your hands directly under your shoulders.
- Bring one knee towards your chest, then quickly switch legs in a running motion.
- Continue alternating legs at a fast pace.
Benefits:
- Increases heart rate, providing a cardiovascular workout.
- Strengthens core muscles and lower body.
3. Squat Jumps
Target Muscles:
- Legs
- Glutes
- Core
How to Do:
- Stand with your feet shoulder-width apart.
- Lower into a squat position by bending your knees and pushing your hips back.
- Explosively jump upward, extending your legs fully.
- Land softly back into the squat position.
Benefits:
- Builds leg strength and power.
- Improves explosive movement and burns calories.
4. High Knees
Target Muscles:
- Legs
- Core
- Cardiovascular system
How to Do:
- Stand with your feet hip-width apart.
- Run in place while lifting your knees as high as possible, one at a time.
- Aim for a quick and continuous motion, as if running on the spot.
Benefits:
- Raises heart rate and improves cardiovascular fitness.
- Strengthens leg muscles and enhances coordination and balance.
5. Burpees
Target Muscles:
- Full body
- Chest
- Arms
- Legs
- Core
How to Do:
- Start in a standing position.
- Drop down into a squat, placing your hands on the floor.
- Kick your feet back into a plank position, perform a push-up.
- Jump your feet back to the squat position and explosively jump up, reaching your hands overhead.
Benefits:
- Burns calories and promotes fat loss.
- Builds strength and endurance throughout the body.
6. Bicycle Crunches
Target Muscles:
- Abdominal muscles
- Obliques
How to Do:
- Lie on your back with your knees bent and feet off the ground.
- Bring opposite elbow to knee, twisting your torso and extending the opposite leg.
- Alternate sides in a pedaling motion, as if riding a bicycle.
Benefits:
- Strengthens the core and tones the abdominal muscles.
- Improves stability and enhances core strength.
7. Plank
Target Muscles:
- Core muscles
- Abs
- Back
- Shoulders
How to Do:
- Start in a push-up position with your hands directly under your shoulders.
- Lower onto your forearms, keeping your body in a straight line from head to toe.
- Engage your core and hold the position for the desired duration.
Benefits:
- Develops core strength and stability.
- Improves posture and overall body stability.
8. Jumping Lunges
Target Muscles:
- Legs
- Glutes
- Cardiovascular system
How to Do:
- Start in a lunge position with one leg forward and the other back.
- Jump explosively, switching the position of your legs in mid-air.
- Land softly in a lunge position with the opposite leg forward.
Benefits:
- Builds leg strength and power.
- Increases heart rate and improves balance and coordination.
9. Push-ups
Target Muscles:
- Chest
- Shoulders
- Triceps
- Core
How to Do:
- Start in a plank position with your hands slightly wider than shoulder-width apart.
- Lower your body down by bending your elbows, keeping your body straight.
- Push back up to the starting position.
Benefits:
- Strengthens the upper body muscles, including the chest, shoulders, and triceps.
- Improves functional strength and enhances overall fitness.
10. Russian Twists
Target Muscles: Core muscles, particularly the obliques
How to Do:
- Sit on the floor with your knees bent and feet off the ground.
- Lean back slightly and lift your feet, creating a V-shape with your torso.
- Twist your torso from side to side, touching the floor on each side.
Benefits:
- Works the oblique muscles for a stronger core.
- Enhances core stability and improves rotational strength.
Conclusion
Congratulations on completing our rundown of the 10 best HIIT exercises for beginners! By incorporating these exercises into your routine, you’re setting yourself up for success on your fitness journey.
Remember, consistency is key. Start at your own pace, gradually increase intensity, and listen to your body. As you build strength, endurance, and confidence, feel free to explore more challenging variations and customize your workouts.
Stay motivated, stay consistent, and enjoy the incredible benefits that HIIT has to offer. Let’s get moving and embrace a healthier, fitter lifestyle together!
Read More
- 5 Minute HIIT Workout at Home; Calories Burned
- HIIT Exercises List: Equipment,Upper Body,Gym,Advance Exercise
- Low to High Cable Fly: How to Do, Benefits, Muscles Worked
FAQ’s
Are you curious about high-intensity interval training (HIIT) and its suitability for beginners? Here are some common questions answered for you.
Ques1: Can I do a HIIT workout as a beginner?
Absolutely! HIIT workouts can be adapted to suit any fitness level. Start slowly, focus on proper form, and gradually increase intensity as you build strength and stamina.
Ques2: What is a HIIT workout example?
A popular HIIT workout example is the Tabata protocol: 20 seconds of intense exercise followed by 10 seconds of rest, repeated for a total of four minutes. Repeat for multiple rounds.
Ques3: Is 10 minutes of HIIT effective?
Yes, 10 minutes of HIIT can be highly effective. The key is to push yourself during the intense intervals and maintain proper form. Short bursts of high-intensity effort can provide substantial benefits.
Ques4: What are the 3 stages of a HIIT workout?
The three stages of a typical HIIT workout are:
a) Warm-up: Prepare your body for exercise with dynamic movements and stretches.
b) Work intervals: Perform high-intensity exercises with maximum effort.
c) Recovery intervals: Allow your body to rest and recover before the next work interval.