HIIT workouts for beginners that will burn calories and boost your metabolism
This workout consists of 20 seconds of high-intensity exercise followed by 10 seconds of rest, repeated for four minutes. Choose one exercise, such as jumping jacks, high knees, or mountain climbers, and perform it at maximum intensity
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Alternate between jogging and walking for set intervals. For example, jog for 1 minute followed by walking for 2 minutes. Gradually increase the jogging intervals as you build stamina
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Perform a series of bodyweight exercises in circuit fashion, with minimal rest between exercises. Include exercises like squats, push-ups, lunges, burpees, and planks. Aim for 30-60 seconds of work followed by 15-30 seconds
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Alternate between cardio exercises like jumping jacks, high knees, butt kicks, and skaters for 30-60 seconds each. Rest for 30-60 seconds between exercises. Repeat for 10-20 minutes
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Start with a short work interval (e.g., 20 seconds) and gradually increase it with each set (e.g., 30, 40, 50 seconds), then decrease back down. Rest for half the duration of the work interval between sets
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Find a set of stairs or use a step platform. Alternate between climbing stairs at a fast pace and walking or jogging down. Start with 5-10 minutes and gradually increase the duration as you progress
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Jump rope at a fast pace for 30-60 seconds, followed by 30-60 seconds of rest. Repeat for 10-20 minutes. If you're a beginner, start with shorter intervals and gradually increase intensity and duration
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Perform a series of cardio kickboxing moves such as punches, kicks, and knee strikes at a high intensity for 30-60 seconds each. Rest for 30-60 seconds between exercises. Repeat for 10-20 minutes
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Whether on a stationary bike or outdoors, alternate between moderate-paced cycling and sprints. Start with 30 seconds of sprinting followed by 1-2 minutes of moderate cycling. Repeat for 10-20 minutes
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