Best HIIT Workout For Beginners: Find Your New Exercise

8 Best HIIT Workout For Beginners

Fitness

Modified Date: January 9, 2025

By : Ujwal Bhattarai

Tips For HIIT Workouts

HIIT stands for high intensity interval training.
Do not strain yourself much.
After every workout rep, take rest and start again.
Begin with simple cardio exercises.
Beginners must not follow more than 25 minutes of extreme exercise routine.

Workout and fitness go hand in hand. We all want the body of our dreams to appear in good shape. There are multiple options and processes in how one could exercise. Among many, there is HIIT.

Thus, we are here with an article on the best HIIT workout for beginners to let you in on a journey to a fit and healthy body. HIIT stands for High Intensity Interval Training. Just like it sounds, it is no piece of cake even if you exercise regularly.

Follow this article to learn more about this workout program and see what could be done to maintain the HIIT exercise regime in the safest way possible for beginners. So, are you ready? Let’s begin.

HIIT and Beginners—Is It Good?

As the name suggests, HIIT workouts hit instantly. They are amazing for fitness beginners as they are fast and can be easily added to people’s daily routines.

For example, if you are one of those individuals who have a tight schedule and cannot find to hit the gym, a short and instant fifteen-minute HIIT session not only is great exercise but also generates great results.

Another fascinating fact about this workout is that you can perform any type of exercise by following the standard HIIT exercise formula such as walking, running, swimming, and many more. This is the reason why it is also recommended for beginners.

Enough chit-chat about this exercise’s process. Let’s get to our primary goal: HIIT workout for beginners.

Best HIIT Workout For Beginners

Running

Workout	Recovery	Repeat
30 seconds	90 seconds	eight times
30 seconds	60 seconds	six times
30 seconds	30 seconds	four times
30 seconds	15 seconds	two times

Table of Contents

This workout plan consists of running a 30-second high burst of sprint and rest period. While running for a speedy thirty seconds, keep your form intact and practice hard.

Cycling

Time	Recovery
One minute in the saddle	3 minutes
one minute out of the saddle	3 minutes
one minute of heavy watts in the saddle	3 minutes
one minute of heavy watts out of the saddle	3 minutes
twenty-second push	10 seconds

It is another HIIT workout for beginners that is fast and efficient. Based on the table above, you can repeat the first four exercises two times and the last two four times.

You can choose any exercise bike for this training.

Walking

This exercise is extremely beneficial for those who have never set foot in the gym and stretched a single muscle. A good walking HIIT workout would be a clear choice for the extreme beginners.

Warm up at a slow pace for five minutes
Walk steadily for three minutes
Walk briskly for one minute
Walk at full intensity for one minute (walk as hard as you can at this period).
Repeat this for 2-4 times
Finish the workout with a slow recovery walk for three minutes

Mixed

This is one of the best HIIT workouts for beginners, which combines multiple exercises and is completed within twenty minutes.

Exercises	Work	Rest
Push-ups, Tricep dips, Jumping Jacks	30 seconds	15 seconds
Jump squats, Jump lunges, and burpees	30 seconds	15 seconds
V-ups, Mountain Climbers, Bicycles	30 seconds	15 seconds

Repeat each of these exercises three times.

Some Other HIIT Workouts for Beginners

Exercises	Work	Rest
Bicycle Crunches	45 seconds	15 seconds
Plank to downward dog	45 seconds	15 seconds
Butt Kicks	30 seconds	30 seconds
Skipping Rope	one minute	30 seconds
Step-ups	40 seconds	20 seconds

On another note, why don’t you read about Healthy Foods During Pregnancy?

Is HIIT Better Than Weightlifting?

It is a matter of point of view when it comes to which is better. Both cardio-based HIIT exercises and lifting weights help manage weight and body composition.

You may burn more calories in less time with a HIIT session. You may often burn fat, gain muscle, and reduce weight by combining cardio and weightlifting. A healthy diet also supports general health and helps you sustain your results.

Thus, it is up to you to decide the type of exercise that you want to take part in. Whichever you choose, do it with safety and precaution.

When it comes to high-intensity interval training, you can check out our best HIIT workout for beginners for a safe exercise routine. So, what are you waiting for? Put on your jumpsuits and start sweating. Chao!