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HIIT Workouts for Beginners at Home

Nov 03, 2021   The W10 Team

 
HIIT Workouts for Beginners at Home - W10 Personal Training Gyms

HIIT stands for high-intensity interval training. It is a type of workout or exercise that includes short bursts of strenuous activity alternated with less intense recovery periods. HIIT workouts are designed to burn lots of calories in a short amount of time. As you get better at doing them, your body will adapt and make the exercises progressively easier.

HIIT is a really good way to get rid of fat and improve cardiovascular fitness. However, keep in mind that HIIT is very strenuous, and proper care should be taken when doing them to prevent injuries.

Some of the equipment you might need to do HIIT workouts at home are dumbbells, jump rope, and an exercise mat. If you want to concentrate on strength training with your body weight, like push-ups or dips, you will not need additional equipment. You can also opt for cardio exercises like jumping jacks or running upstairs; these don’t require any equipment either.

Before you start a HIIT workout, I would recommend warming up with a five-minute jog or walk. This will improve your cardiovascular system and prepare your muscles for the strenuous activity ahead.

After you have finished your warm-up, it is time to get started on the actual workout. Just follow the instructions and remember to work as hard as you can during each exercise.

The entire HIIT workout should take between 20 and 30 minutes, depending on your intensity levels and personal fitness goals. If you want to lose weight fast, then aim for a shorter time frame .If, instead, you are looking to build muscle mass, then a longer workout is a better choice.

For this particular case, we will divide the workouts into three categories beginner, intermediate, and more confident.

HIIT Workouts for Beginners

Every workout plan should include a warm-up. In this case, the warm-up is five minutes of jogging in place to get your blood pumping and muscles warmed up to prevent injuries.

Jumping Jacks

Do seven minutes of jumping jacks. Make sure that each jump is high and your hands go up to the ceiling to ensure maximum effect. This exercise helps you burn roughly 200 to 300 calories in half an hour.

Abdominal Exercises

Abdominal exercises are extremely important because they help you prevent injuries and maintain good posture, which increases your strength. Three sets of 30 abdominal crunches should be enough for a beginner routine. Rest for one minute in between each set. This workout helps you burn around 150 to 200 calories.

Running on the Spot

This is an excellent cardio workout that helps you burn a lot of calories at the same time. Run on the spot for five minutes with good form and high knees, then rest for two minutes and go again for another five minutes. Repeat this cycle three times in total, resting one minute

Burpees

During this exercise, you need to squat down and put both of your hands on the floor before kicking back into a push-up position. Squeeze your stomach muscles during all parts of this movement. Do ten reps (or as many as you can do with good form), rest for one minute, and go again. Repeat three times in total, resting for a minute between each set. So, the entire workout would consist of around five minutes of work with three different exercises, which helps you burn up to 270 calories per half an hour.

Bodyweight Squat

This exercise targets your lower body and glutes, making it an excellent choice for your weight loss HIIT workout plan. Squat down into a deep squat position with your feet shoulder-width apart and lift yourself back up. Do 12 reps in total, resting one minute between each set. This will help you burn roughly 260 calories in half an hour.

Kneeling push-ups

Do 10 kneeling push-ups and rest for one minute and go again. Repeat three times in total. At the same time, this workout helps you burn roughly 200 to 300 calories per half an hour. It’s a great beginner HIIT routine because it consists of four different exercises, which last 15 minutes in total and help you burn up to 400

Home Workout Challenge – Burpees & Jump Squats


 

HIIT Workouts for Intermediates

Jump Squats

Start with three sets of 15 jump squats to help warm up your muscles properly before moving on to more intense exercises. Rest for one minute in between each set. This exercise helps you burn around 350 calories in half an hour.

Crunches + Press-ups

Start with three sets of 30 crunches to get your abdominal muscles warmed up and stronger for the push-ups. Once you’ve finished, do three sets of 20 push-ups (again resting one minute in between each set). This helps you burn roughly 430 calories in half an hour.

Alternating lunge jumps

Start by standing straight with your legs stretched out and shoulder-width apart. Then, jump up as high as you can while bringing one leg forward so that it is now in front of the other leg (as if you were lunging). Repeat this exercise for ten reps on each leg before resting one minute. Continue doing five cycles in total, resting one minute in between each cycle. This helps you burn around 450 calories during half an hour of intense training.

Mountain Climbers

Start by standing straight with your legs stretched out and shoulder-width apart. Then, jump up as high as you can while bringing one foot forward so that it is now in front of the other ankle (as if you were going to bring your knee to touch your elbow on the same side). Repeat this exercise for ten reps on each leg before resting one minute. Continue doing five cycles in total, resting one minute in between each cycle. This helps you burn around 450 calories during half an hour of intense training.

Home Workout Challenge – Upper Body Burn


 

HIIT Workouts for The More Confident

Lunges

Start with three sets of 20 lunges on each leg, holding dumbbells if you want to. Rest one minute in between each set. This helps you burn around 500 calories in an hour and a half work out session.

Press Ups

Start by doing as many press-ups as you can with good form. Once you cannot do anymore, rest for 10 seconds and go again until you have done around 30 reps. Rest one minute and then repeat the exercise. Continue to do six cycles in total, resting one minute between each cycle. This helps you burn roughly 540 calories during an hour and a half workout session.

Burpees with a Twist

Start by doing ten burpees, but twist your body to the right to face the side once you have jumped up. Then jump back into a normal push-up position and jump up again while turning towards your left this time. Repeat this exercise for six sets, resting one minute between each set. This helps you burn around 700 calories in an hour and a half workout session.

Assisted pull-ups

Start by hanging from the bar with your arms fully stretched out while holding the bar with both hands (palms facing forward). Pull yourself up until your chin is level with the bar, and then lower yourself until your arms are fully stretched out. Repeat this exercise for six sets with 30 reps per set and one minute of rest in between each set. This helps you burn roughly 660 calories during an hour and a half work out session.

Plyometric Push-ups

Start by doing as many push-ups as you can with good form. Once you cannot do anymore, rest for 10 seconds and go again until you have done around 30 reps. Then, jump up so that your hands are no longer on the floor and immediately go down into another push-up repetition. Repeat this exercise for six sets with 40 reps per set. Rest one minute in between each set. This helps you burn around 690 calories in an hour and a half work out session.

Squat Jumps with Dumbbells

Begin by holding two dumbbells at shoulder height while standing straight with your legs stretched out slightly wider than your shoulders. Then, jump up as high as you can before bringing both feet together again for landing. Repeat this exercise for six sets with ten reps per set. Rest one minute in between each set. This helps you burn around 650 calories during an hour and a half work out session.

Single-Leg Bulgarian Squat

Start by holding dumbbells (you can use heavier ones if you find it too easy with the lighter ones). Stand straight while holding one dumbbell at chest height in your right hand. Then bend your standing leg and squat down until your left knee touches the floor, followed by your right knee. Repeat this for ten reps on each leg before resting one minute. Do five cycles in total, resting one minute between each cycle. This helps you burn close to 700 calories during an hour and a half workout session.

Home Workout Challenge – The Turkish Getup

 

More HIIT Info:

 

Home Workout Vids

Home Body Weight Workout

 

Home Workout – Resistance Band Workout

 

Home Workout – Press Ups and Body Weight Squats

 

Full Body Kettlebell Complex

 
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