HIIT workouts, or High-Intensity Interval Training, have gained immense popularity due to their effectiveness in burning calories and improving overall fitness levels. However, for beginners, diving into this intense form of exercise can be intimidating.

That's why we have curated a collection of easy-to-follow HIIT workouts specifically designed for newbies. Whether you're new to fitness or looking to switch up your routine, these beginner-friendly workouts will help you ease into the world of HIIT and achieve your fitness goals in no time.

1. Jumping Jacks Intervals

Source : livestrong

Jumping Jacks Intervals are a high-intensity workout that involves alternating periods of intense exercise with short recovery periods, and this workout is effective for several reasons. Firstly, Jumping Jacks engage multiple muscle groups, including the legs, arms, and core, making it a full-body exercise, which helps to increase overall strength and endurance, while its high-intensity nature elevates the heart rate, resulting in improved cardiovascular fitness.

The intervals keep the body constantly challenged, preventing plateaus and ensuring continuous progress, and alongside that it has a versatility that can be modified to suit different fitness levels and goals. They require no equipment and can be done anywhere, making them a convenient and accessible option for individuals seeking an effective high-intensity workout, which is why they make for a top-notch workout that delivers exceptional results in a short amount of time.

2. Bodyweight Squats Circuit

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Bodyweight Squats Circuit refers to a series of exercises that primarily involve performing squats without the need for any additional weights or equipment, and is a popular form of High-Intensity Interval Training (HIIT) that can be done anywhere, making it a convenient and effective workout option. The circuit typically includes a sequence of bodyweight squats, with variations such as jump squats, sumo squats, or single-leg squats, and by incorporating different squat variations, it targets various muscle groups including the glutes, quads, hamstrings, and core.

The combination of high-intensity movements and minimal rest periods during the circuit helps to elevate the heart rate, promoting cardiovascular fitness and burning calories. Additionally, the bodyweight squats circuit can improve lower body strength, endurance, and overall muscle tone.

3. High Knees Challenge

Source : verywellfit

The High Knees Challenge is a dynamic exercise that involves running in place while lifting the knees as high as possible, and is a popular form of high-intensity interval training (HIIT) that helps to elevate heart rate and burn calories effectively. This exercise primarily targets the muscles in the lower body, including the quadriceps, hamstrings, glutes, and calves, but is also known to engage the core muscles, hip flexors, and even improves overall coordination and balance.

High Knees Challenge is considered an amazing HIIT workout due to its ability to provide a full-body cardiovascular workout in a short amount of time as it helps to increase endurance, strengthen leg muscles, and improve overall fitness levels. Additionally, the high impact nature of this exercise enhances bone density and boosts metabolism, making it an efficient and effective choice for individuals seeking a challenging workout.

4. Mountain Climbers Set

Source : menshealth

Mountain Climbers Set targets multiple muscle groups and boosts cardiovascular endurance, and is an exercise which involves getting into a push-up position and quickly alternating bringing each knee towards the chest, simulating climbing a mountain. The continuous movement engages the core, arms, shoulders, and legs, making it a full-body workout, and also challenging due to its high intensity and the requirement to maintain proper form throughout.

It increases heart rate, burns calories, and improves overall stamina and the fast-paced nature of this exercise challenges coordination and agility, pushing the body to its limits. Despite its difficulty, Mountain Climbers Set is ultimately fruitful as it strengthens muscles, enhances cardiovascular fitness, and contributes to weight loss, which is why it is an efficient way to improve overall physical endurance and achieve a toned physique.

5. Burpees Blast

Source : mensjournal

Burpees Blast is a high-intensity exercise that combines various movements into one dynamic workout, involving a sequence of movements, including a squat, plank, push-up, and jump, which target multiple muscle groups, including the legs, core, chest, and arms, making it a highly effective full-body workout. While Burpees Blast can be challenging, it is still recommended for beginners because it helps improve cardiovascular fitness, strength, and endurance, while also boosting metabolism and aiding in burning calories, making it an excellent choice for weight loss.

Moreover, Burpees Blast enhances coordination, agility, and flexibility, and though beginners may struggle initially due to the intensity and complexity of the exercise, it is still recommended as it provides a comprehensive workout that targets various muscle groups simultaneously. With practice and gradual progression, beginners can build strength and endurance, ultimately improving their fitness levels.

6. Quick Sprint Intervals

Source : verywellfit

Quick Sprint Intervals are a form of HIIT exercise that involve short bursts of maximum effort sprinting followed by brief periods of active recovery, and is highly effective as it engages both the aerobic and anaerobic energy systems, leading to increased cardiovascular fitness, fat burning, and improved muscle tone. The intense bursts of sprinting push the body to its limits, causing it to work harder and burn more calories even after the workout is over.

Additionally, Quick Sprint Intervals can be easily modified to suit individual fitness levels and goals. They are recommended for those seeking efficient and time-effective workouts, as they can be completed in a short amount of time while still delivering significant health benefits.

7. Push-Up and Plank Combo

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The Push-Up and Plank Combo is a powerful and dynamic exercise routine that combines two essential bodyweight exercises to create an engaging and effective workout as the push-up targets the chest, shoulders, triceps, and core muscles, while the plank focuses on the core, including the abs, back, and glutes. By performing these exercises in a sequence, it challenges multiple muscle groups simultaneously, resulting in a full-body workout.

This combination not only builds strength and endurance but also improves stability and balance, as the push-up and plank engage the muscles in a functional manner, mimicking real-life movements and promoting better overall fitness. With its versatility and scalability, the Push-Up and Plank Combo is suitable for all fitness levels, making it an excellent choice for a challenging and engaging workout.

8. Lunge Series

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The Lunge Series primarily focuses on strengthening the lower body muscles, particularly the glutes, quadriceps, and hamstrings by performing a variety of lunge variations, such as forward lunges, reverse lunges, side lunges, and walking lunges, in a sequential manner. This series of lunges is typically performed in quick succession with minimal rest, creating an intense cardiovascular workout.

The main appeal of the Lunge Series lies in its effectiveness in improving lower body strength, stability, and endurance while simultaneously burning calories as it not only targets multiple muscle groups but also engages the core for balance and stability. Additionally, the continuous movement and quick transitions between lunges elevate the heart rate, making it an efficient and time-saving workout, and coupled with the fact that the Lunge Series can be modified to suit different fitness levels, makes it an accessible exercise to beginners.

9. Jump Rope Cardio

Source : elitejumps

Jump Rope Cardio is a form of exercise that involves jumping over a rope while maintaining a steady rhythm, and is a classic workout because it is a highly effective cardiovascular activity that gets the heart rate up and improves overall endurance. Additionally, it helps in burning calories and shedding excess weight while also improving coordination, agility, and balance.

Moreover, it is a low-cost workout option that requires minimal equipment, making it accessible to everyone, which is why incorporating jump rope into a beginner HIIT workout adds an extra level of intensity and variety, while boosting the calorie burn and engages multiple muscle groups simultaneously. Overall, Jump Rope Cardio is a classic workout that should be included in every beginner HIIT routine for its effectiveness, convenience, and ability to deliver remarkable results.

10. Boxing Basics

Source : wodify

Boxing Basics refer to the fundamental techniques and movements used in boxing, including punching, footwork, defense, and conditioning exercises. Incorporating these basics into a High-Intensity Interval Training (HIIT) workout can add variety, intensity, and numerous benefits because they provide a full-body workout, engaging the upper body, core, and lower body muscles simultaneously which leads to improved cardiovascular fitness, strength, and endurance.

Plus, boxing movements such as punches and defensive maneuvers require coordination, balance, and agility, enhancing overall athleticism, which can increase calorie burn, as the explosive movements and constant transitions between exercises boost the metabolic rate. Lastly, boxing can serve as a stress reliever and a way to release pent-up energy, making it an enjoyable and cathartic addition to a HIIT routine, which is why integrating boxing basics into a HIIT workout can enhance physical fitness, mental focus, and overall well-being.

11. Dumbbell Power Moves

Source : mensjournal

Dumbbell power moves are a type of exercise that incorporates the use of dumbbells to enhance the intensity and effectiveness of a HIIT workout because they involve dynamic, full-body exercises that target multiple muscle groups simultaneously. By incorporating dumbbells into the routine, individuals can increase resistance and challenge their muscles further, leading to improved strength and endurance.

While dumbbells need to be purchased, they are highly recommended for a HIIT not only because dumbbells provide a versatile and convenient way to add resistance to bodyweight exercises, making them more challenging and effective, but because incorporating dumbbells into the workout helps to build lean muscle mass, increase metabolism, and burn more calories both during and after the workout. Moreover, dumbbells allow for variations and modifications in exercises, catering to different fitness levels and goals, which is why investing in dumbbells for power moves is a smart choice to maximize the benefits of a HIIT workout.

12. Plank Variations

Source : redefiningstrength

Plank variations are a range of exercises that target multiple muscle groups in the body, building on the basic plank which is a static exercise where one holds a push-up position, engaging the core, arms, legs, and back muscles. However, there are numerous ways to modify and intensify this exercise, such as side planks, plank jacks, and forearm planks.

Despite the plank's reputation for being challenging and intimidating, it is highly effective in achieving great results as planks not only strengthen the core muscles but also help improve posture, stability, and balance, because they engage the muscles in the arms, shoulders, and legs, making it a full-body workout. Plank variations can also be easily customized to suit different fitness levels and goals, and remains the reason why while planks may seem daunting, the results they offer make them worth all the effort as they are a time-efficient exercise that can be performed anywhere, and incorporating them into a regular workout routine can lead to improved overall fitness and a stronger, more toned physique.

13. Step-Up Challenge

Source : fitnessblender

The Step-Up Challenge is a HIIT workout that involves repeatedly stepping up and down on a platform or step, and targets multiple muscle groups, including the legs, glutes, and core. The challenge is to perform the exercise for a set amount of time or repetitions, pushing your body to its limits.

What makes this an excellent HIIT workout is that it is a time-efficient exercise that can be done in a short amount of time, making it perfect for those with a busy schedule, and in that it combines cardiovascular and strength training, providing a complete workout in one session. Additionally, it is a highly effective calorie burner, helping to promote weight loss and improve cardiovascular fitness, and can be modified to suit different fitness levels, making it accessible to beginners, making it a great way to improve endurance, strength, and overall fitness.

14. Jump Squat Intervals

Source : popsugar

Jump squat intervals involves alternating between periods of intense jump squats and short rest periods. During a jump squat interval, individuals start in a standing position, then rapidly lower into a squat and explosively jump up, landing back into the squat position, targeting multiple muscle groups, including the glutes, quadriceps, and calves, while also engaging the core for stability. 

This HIIT workout is particularly appealing for beginners in HIIT workouts because they offer a low-impact alternative to traditional plyometric exercises as the controlled movement reduces the risk of joint injuries while still providing a challenging cardiovascular workout. Additionally, the short bursts of activity followed by rest intervals make it easier for beginners to gradually build endurance and strength.

15. Bicycle Crunches Routine

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Bicycle crunches routine is a popular exercise that targets the abdominal muscles and involves lying on your back, bending your knees, and mimicking a pedaling motion while simultaneously touching your opposite elbow to the knee. At first glance, bicycle crunches may seem easy due to their simple movement, but they quickly prove otherwise as they engage not only the rectus abdominis but also the obliques, lower back, and hip flexors, making them a challenging workout.

The constant twisting and stabilization required to maintain proper form and balance intensify the difficulty, but despite the initial struggle, bicycle crunches are worth the trouble because they help strengthen and tone the core, improve stability, enhance posture, and promote overall abdominal strength. Plus, they can be done without any equipment, making them a convenient exercise to include in any fitness routine.