Best HIIT Workouts For Beginners | 13 Effective No-Equipment Exercises

Best HIIT Workouts For Beginners

Whatever your favorite type of exercise is, chances are high you’ve heard of the phrase high-intensity interval training, or HIIT.

But what exactly is HIIT, and how can you use it to get the most out of your workout?

It’s a popular and valid question whether you favor cardio, such as jogging or indoor cycling, or strength training, such as weight lifting or strength training.

While you may not know exactly what HIIT is, you can get an idea of what it is involved in.

If you have never done it there is no issue, In this article, We will discuss the Best HIIT Workouts For Beginners.

What Is HIIT?

What is HIIT? Best HIIT Workouts For Beginners

High-intensity interval training is much more than what its name implies. In fact, HIIT refers to a very specific and precise style of exercise, and interval training can actually be done without HIIT training.

HIIT is distinguished by repetitive, extremely strenuous efforts, interspersed with short moments of recovery. You will motivate yourself to practically maximize yourself during your work hiatus.

How Does HIIT Work?

HIIT is a workout routine that alternates between intense anaerobic exercises and less intense recovery intervals.

This training method increases glucose metabolism in the body while also improving overall athletic capacity.

As a result, the body’s metabolic rate improves, which helps in continued weight loss.

When researchers refer to HIIT, they’re pointing to exercises that alternate hard-charging bursts in which a person’s heart rate reaches at least 80% of its maximum capacity for one to five minutes with times of rest or less intense activity.

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What Are The Benefits Of HIIT?

HIIT has performance-based benefits. With true HIIT, you’ll increase your peak performance and speed.

As its name, High-intensity interval training (HIIT) is a bit difficult training routine, It takes your workout to the next level by pushing your pace beyond your comfort zone.

You’ll sweat quickly by working out at a high-intensity level for a short period of recovery, followed by another round of high intensity.

This method can save you time because you won’t have to work out for as long if you keep up the pace. You will lose weight, gain muscle and increase your metabolism.

There’s also a post-workout benefit: Your body will continue to burn calories for about 2 hours after the workout session.

According to a 2017 analysis published in the Journal of Sports Medicine, it has other benefits,

Such as improving VO2 max (how much oxygen you can use during exercise) and insulin sensitivity (how sensitive your cells are to insulin), blood pressure, and heart function.

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Best HIIT Workouts For Beginners

Best HIIT Workouts For Beginners

You’re probably most familiar with HIIT as a cardio workout, and it’s true that it fits nicely with cardio-based sprints.

Now we will discuss, some of the best HIIT workouts for beginners that will increase stamina as well as strength also.


Warming up is essential to prepare you to exercise and avoid injury. To do some warm-up exercises before heading towards HIIT. Here are some warmup exercises you can do.

Arm Circles

Stand with your feet shoulder-width apart for the arm circle. Extend your arms out to the sides, parallel to the ground, and at a straight angle to your body.

Swing your arms in a clockwise motion 15-20 times. After that, move them in 15-20 anticlockwise circles.

Hamstring Sweeps

Starting from a standing position, take a step back, keeping your front leg straight, bend your knee behind you and your leg bent toward your face.

Reach forward with both hands while maintaining a neutral spine posture, then return to the starting position.

Then, take another step at a 45-degree angle and repeat the process. Always keep your arms away from the direction of the back leg.

Repeat this action at different angles for 10 to 12 repetitions on each side.

Down Dog Calf

Come down to the ground and assume the position of the downward dog. Hands are flat on the ground, buttocks are up to the ceiling.

From here, you’ll alternately bring both heels down toward the ground and apply pressure while keeping your legs straight.

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HIIT Workout

Best HIIT Workouts For Beginners

As you finished the warm-up, now we are ready to move to HIIT, here is the list of some best workouts.

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Seal Jacks

Maintain an upright posture and keep your feet close together. Extend your arms straight out in front of you until they are parallel to the floor.

Now jump up and spread your legs by spreading your hands to the side.

As you return your hands to starting position, jump again to return to starting position. Do as many repetitions as you can in one minute and then repeat.

Squat Jacks

Place your hands at your sides and stand with your feet together. Keeping your body straight, spread your legs wide in a sumo squat stance.

Your knees should be bent 90 degrees, and your knees should not extend past your toes.

Keep your weight on your heels and buttocks, slowly lower to the ground. At that very moment cross your forearms in front of your chest.

Continue to engage your core by jumping your feet back together and raising your arms.

This counts as one rep. Continue without stopping until time or reps are up.

Butt Kicks

Maintain an upright posture with your feet slightly wider than your hips. While contracting your hamstrings, slowly bring one of your heels to your buttocks.

When you’re ready, continue alternating your right and left heel, increasing your speed until it feels like you’re jogging in place.

Pump your arms while doing this motion, to work your upper body at the same time.

If your left heel is kicking your buttocks, extend your right arm forward at a 90-degree angle. If your right heel is kicking, move your left hand forward.

Knee Push-Ups

Kneel on the ground. Extend your arms and place your hands on the floor in front of you, shoulder-width apart.

Tighten your abs while using your glutes and core, bending your arms and lowering your torso until your chest touches the floor. Straighten your arms and push your body back.

Single-Leg Jump Rope

Stand in an upright position, assuming you grasp a jump rope with the handles at your sides and the rope behind your heels.

Jump with one leg as the rope reaches your feet so that it can pass under. Repeat for the appropriate number of repetitions or so.

Cross Under Knee Tucks

Start in a push-up pose, placing your hands behind your shoulders, buttocks down, and back flat.

Alternate between legs and cross your feet shoulder-width apart under the torso.

At the top of the knee drive, try to make contact with your opposing forearm and engage your abs fully.

Cool Down

As you have just finished your workout, Your body has become very hot due to the intensity of these workouts, So you should do some stretching and breathing exercises to cool it down.

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Snow Angel

Begin by lying on your back, feet flat on the floor, and arms by your sides. Engage your abdominal muscles to keep your lower back against the floor.

Then, lift your feet off the floor slightly and swing them out to the sides, keeping your feet close to the floor.

Simultaneously, extend your arms out to your sides, near the floor, in a circle until they come over your head.

Then, at that very moment, return your arms to your sides and your feet to the center.

Continue to move your arms and legs together as if you were building a snow angel, only your limbs are not touching the ground.

Cobra Stretch

Place your palms flat on the ground just behind your shoulders. Straighten your elbows and bring them by your sides.

Pause for a second with your neck in a neutral posture, looking straight at your mat. Your pubic bone should be attached to the floor.

Inhale to raise your chest off the floor. Roll your shoulders back and maintain your low ribs on the floor while keeping your elbows hugging your sides.

Don’t let them fly out to either side. Maintain a neutral neck. Don’t turn it up all the way. Your sight should be fixed on the floor.

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The Bottom Line

Exercise is the best way for a healthy life which you must adopt. HIIT workouts are great when you are on a tight schedule and have less time to exercise.

If you’ve never done HIIT, you should start with slower and lower difficulty levels.

To avoid injuries, you can initially train with an expert, as soon as you achieve perfection, you can do it yourself.

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