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High-intensity Interval training (HIIT) for beginners
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High-intensity Interval training (HIIT) for beginners

 

HIIT Workout for Beginners

 

Welcome to your 15 minute HIIT workout for beginners! HIIT, or High Intensity Interval Training, is one of the best ways to get an effective and efficient workout in a short amount of time. This workout is perfect for any beginner looking to get their sweat on. With a combination of cardio and strength moves, you’ll be burning calories and building muscle in no time. So let’s get started!

 

1) Cross Jacks

Cross jacks are a great way to get your heart rate up and burn fat with your HIIT 15min Workout for beginners. This exercise requires you to stand with your feet shoulder-width apart and jump while extending your arms and legs in a crossed pattern. This high-intensity interval training move will get your heart rate going and help you build muscle endurance. To make this move more challenging, try doing it faster or jumping higher.

 

2) Butt Kick Variations

One of the most fun and dynamic exercises you can do in HIIT 15min Workout for beginners is the butt kick variation. This exercise targets your lower body and is great for burning fat and boosting your heart rate as part of high-intensity interval training.

The basic idea of the butt kick is to kick your own behind while jogging in place. To make it more challenging, you can increase the intensity and speed of your kicks, alternating feet each time. You can also try turning your body side-to-side or adding in jumps or skips for extra cardio benefits.

 

Try out the following variations for a killer butt kick workout:

High Knees: Lift your knees up as high as you can, alternating legs.
Stomp: As you jump, stomp down hard with each foot.
Shuffle: Step forward and backward, quickly alternating feet.
Toe Taps: Lift your heels as high as possible and touch your toes with each kick.

Remember to keep your core engaged throughout the exercise and stay on your toes. Take a break if needed, but keep pushing yourself to get the most out of your HIIT 15min Workout.

 

3) Side to Side Skiers

Side to Side Skiers is a great exercise to include in your HIIT 15min Workout for beginners! This exercise targets your lower body and helps to burn fat. It also helps to build strength and agility.

To perform Side to Side Skiers, stand with your feet shoulder-width apart, arms extended outwards. Jump from one side to the other as if you were skiing, using your arms and legs to propel you across the floor. Make sure to land lightly on your feet, keeping them slightly bent. Repeat this movement for 30-60 seconds, depending on your level of fitness.

Side to Side Skiers is an effective high-intensity interval training (HIIT) exercise that can be done in just 15 minutes and is great for burning fat while building strength and agility. Try adding it to your HIIT 15min Workout routine today!

 

4) Body Weight Squats

 

HIIT WORKOUT FOR BEGINNERS

 

The body weight squat is an essential part of any HIIT 15min Workout for beginners. It’s a simple exercise that you can do anywhere, and it helps to build strength and burn fat.

To do a proper body weight squat, start by standing with your feet hip-width apart and your arms stretched out in front of you. Then, bend your knees and lower yourself down until your thighs are parallel to the ground. Once you reach this position, pause for a second or two, then use your leg muscles to stand back up.

 

This completes one rep of the body weight squat.

Body weight squats are especially beneficial for those doing high-intensity interval training (HIIT). Not only do they increase your heart rate and burn calories, but they also help you build muscle strength in your legs. Doing regular body weight squats can help you develop more power for other exercises in your HIIT 15min Workout, like running and jumping.

 

5) Run in Place

This exercise is one of the many that can be found in a HIIT 15min Workout for beginners. Run in place is an effective exercise to help you burn fat and improve your cardiovascular health as part of a high-intensity interval training (HIIT) routine.

To begin, stand in a spot with your feet together and your arms by your sides. Start running in place, keeping your arms in the same position at your side. You can choose to run in place either lifting your knees or pumping your arms, or both! Aim for about 30 seconds at a time.

Running in place will help to increase your heart rate, allowing you to burn fat and build your cardiovascular endurance. This exercise can be done at any intensity level that suits you and it’s important to keep your form correct to ensure you get the most out of the workout. Make sure to not overdo it – if you need to take a break, feel free to do so!

This exercise is easy and can be done anywhere, making it perfect for a HIIT 15min Workout. Be sure to include this great exercise in your routine!

 

6) Push-ups

Push-ups are one of the most classic exercises, and they are a great part of any HIIT 15min Workout for beginners. This exercise targets the chest, arms, and core. Push-ups can be done anywhere and require no equipment.

Beginners should start with modified push-ups. Start on your knees and keep your arms shoulder width apart. Keeping your back straight, lower your chest towards the floor and then push back up. As you become stronger, you can increase the intensity by widening your arms and using a higher incline.

Push-ups can be incorporated into any HIIT 15min Workout to help burn fat and increase strength. High-intensity interval training involves short bursts of intense activity followed by brief periods of rest or low-intensity activities, so it’s important to incorporate exercises that are relatively quick to do but still challenging. Push-ups are an excellent way to achieve this goal in a HIIT 15min Workout.

 

7) Shoulder Taps

 

HIIT workouts for beginners - Shoulder taps

 

Shoulder taps are a great exercise to add to your HIIT 15min Workout for beginners. This high-intensity interval training exercise will help you burn fat and build strength quickly. To do this exercise, start in a plank position with your arms and legs straight and feet slightly wider than your shoulders.

Then, keeping your core engaged, tap your left shoulder with your right hand then repeat with the other side. Be sure to keep your back flat and arms extended at all times. This is one repetition. Do as many as you can for your HIIT 15min Workout!

 

8) Half Burpees

Half burpees are an essential part of any HIIT 15min Workout for beginners. Half burpees are a high-intensity interval training exercise that engages all major muscle groups to burn fat and build strength. This exercise is done by getting into a standing position, bending your knees and putting your hands on the floor in front of you.

Next, you would jump back into a plank position with your core engaged and jump your feet back up towards your hands. Finally, jump up into the air and clap above your head. You can repeat this motion as many times as you want within your HIIT 15min Workout routine. Make sure you keep your back straight and core engaged throughout the entire exercise to maximize the effectiveness of this workout.

 

9) Single Leg Bicycle Left

This is a great HIIT 15min Workout for beginners move that works both your core and your legs. Single Leg Bicycle Left will really get your heart rate up and make you feel the burn. The move starts with you lying flat on your back, bringing your left leg up towards your chest and then stretching it out straight in the air while simultaneously bringing your right elbow to your left knee, alternating sides. You’ll be doing this move in a rapid, high-intensity interval training fashion to really get the most of your HIIT 15min Workout and burn fat!

 

10) Single Leg Bicycle Right

This is one of the exercises included in the HIIT 15min Workout for beginners. It is an effective high-intensity interval training exercise that helps you burn fat and build strength in your core muscles.

To do the Single Leg Bicycle Right, start in a lying position on your back. Place your hands behind your head and bring your right leg up as you rotate your torso to the left side. At the same time, extend your left leg out so it’s parallel to the floor. Bring your right elbow towards your left knee and switch legs. Alternate between the two sides for 8-12 repetitions.

This exercise helps you engage your core and increase stability through dynamic movement. Make sure to keep your lower back pressed against the floor as you rotate and breathe deeply to keep your energy levels up. With regular practice, you’ll soon see the amazing results this exercise has to offer!

 

11) V Sit Punches

V sit punches are one of the exercises included in a HIIT 15min Workout for beginners. They are great for burning fat and increasing your heart rate. With this high-intensity interval training exercise, you will be able to target your core, arms and shoulders all at once.

To begin, start in a seated position with your feet flat on the floor, back straight and hands at the sides. Next, lift both feet off the ground while lifting your arms in front of you in a punching motion. Now, twist your body to the left, while throwing a punch with the right arm. Pause for a moment before returning to center and throwing a punch with your left arm. Repeat this sequence as many times as you can within 15 minutes.

V Sit Punches are an effective way to increase your heart rate and work your core, arms and shoulders at the same time. This exercise is sure to make your HIIT 15min Workout for beginners more effective and help you burn fat quickly.

 

12) Leg Raises

One of the most effective HIIT 15min Workout exercises for beginners is the Leg Raises. This high-intensity interval training exercise works your lower body, focusing on your abs, glutes, and thighs to help you burn fat and strengthen your muscles.

To do the Leg Raises correctly, start by lying flat on your back with your legs stretched out. Then, contract your abs to lift both legs up as high as you can without letting your lower back arch off the ground. Hold the pose for a few seconds before returning your legs to the starting position. For an extra challenge, try to keep your legs straight while raising them. Do 10-15 reps, or as many as you can manage in 15 minutes of your HIIT 15min Workout.

 

13) Cross Climbers

 

HIIT Workouts for Beginners - Mountain Climbers

 

Cross climbers are a great way to get your heart rate up and burn fat with HIIT 15min Workout for beginners. This exercise is part of the high-intensity interval training (HIIT) workout and focuses on both upper and lower body strength. To do cross climbers, start in a plank position and bring your right knee across your body to the left elbow. Return to the starting position and switch sides. Keep alternating for the duration of your HIIT 15min Workout. Cross climbers help to target multiple muscle groups, including the arms, core, shoulders, and glutes.

 

14) Down Dog to Crunch

This move is great for targeting your core and upper body, as well as getting your heart rate up. For this HIIT 15min Workout for beginners, the Down Dog to Crunch is a must-do! Start in a Downward Facing Dog position with your hands and feet planted firmly on the ground. Next, bring one foot forward until your knee is directly below your hip and your shin is parallel to the ground. From here, crunch your chest forward until it meets your bent knee and then extend your leg back out to return to the starting position. Make sure to switch legs and repeat the same movement on the other side. The Down Dog to Crunch is a great exercise to incorporate into your high-intensity interval training routine as it helps to build strength, increase coordination and burn fat.

 

15) Squat Jack

The Squat Jack is an excellent exercise to add to your HIIT 15min Workout for beginners. This dynamic move is a combination of the traditional jumping jack and a squat that helps you to burn fat and build strength. As a form of high-intensity interval training, this exercise is designed to push your body to its limits and help you get the most out of your workout.

To begin, start in a standing position with your feet together and your arms at your sides. Then, jump your feet out into a wide stance, bending your knees and pushing your hips back as you squat down. At the same time, raise your arms up above your head. Next, jump your feet back together and reach your arms back down by your sides. Repeat the exercise for the allotted amount of time in your HIIT 15min Workout.

This exercise is a great way to strengthen your legs and increase your heart rate while improving coordination. Make sure to stay focused on form throughout the entire move and remember to engage your core as you jump. The Squat Jack can also be modified depending on your fitness level – try just squatting down with no jumping if it’s too challenging!


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