Before we get to this beginner HIIT workout, I just wanted to thank you for all the sweet comments on my last post. Maybe I’ll keep the Favorites series going as a seasonal thing instead of monthly. I may not know what the exact next step for P&I is, but I do know that there is a next step. So don’t worry, I’m not going to stop blogging. I mean I have no choice—at this point I’m way too far gone to get a regular corporate job lol. 😉
Today’s workout is basically a re-vamping of a 20-minute beginner HIIT workout I posted years ago. Pretty much all the same exercises but I tweaked things a bit and, of course, added a video.
Beginner HIIT Workout (Total Body)
EQUIPMENT I USED:
- Pair of medium dumbbells (5-8 lbs, maybe up to 10 lbs)
- Optional single heavier weight (10-15 lbs), or just use one of the mediums
- Bench or chair (I use my coffee table in the video!)
There are five exercises in this workout. You’ll go through them in a circuit four times, using an interval structure of 40 seconds of work and 20 seconds of rest.
As with all workouts, make sure you’re properly warmed up beforehand. This gentle warm up video would be perfect to do before you jump into the HIIT workout.
Workout Breakdown
See 2:33 in the above video for a demonstration of all the exercises in this beginner HIIT workout and how to modify them.
- Squat Thrust Sit – If you’re comfortable squatting without a chair or bench to sit on, you can advance this exercise by doing a regular air squat to thrust. If two weights is too intense, drop down to just one weight, held between your hands. Or, ditch the weight, eliminate the thrust and just squat.
- Alternating Lunge to Torso Twist – Each time through the circuit, you’ll alternate between front lunges and back lunges.
- Incline Burpees – You can eliminate the push up if necessary. You can also step instead of jumping into the incline plank to reduce impact.
- Standing Side Bend – 2 Biceps Curls – Each time through the circuit, alternate which side you isolate. This is the one exercise you might want to use a heavier weight for.
- Jumping Jacks – If you want a low-impact workout, step instead of jumping (see video for demo).
Other Beginner-Friendly Workouts
If you like this beginner HIIT workout, give these others a try, too!
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