Total Body HIIT Workout for Beginners (22 Mins)

Total Body HIIT Workout for Beginners (22 Mins) - This beginner-friendly hiit workout is broken up into three mini circuits. Video included so you can follow along at home or the gym! #hiit #beginnerworkout #beginner #workout #intervaltraining #workoutvideo

This total body hiit workout for beginners uses the same structure as the workouts I’ve been posting the past month. It’s made up of beginner-friendly exercises and is low-impact (no jumping!). If you missed any of the previous workouts in this series:

Modification options are provided in all the above workouts, so if you’re newer to working out, don’t feel like you can only do this week’s!

Total Body HIIT Workout for Beginners

EQUIPMENT I USED

  • Set of medium dumbbells. If you’re a true beginner, 5-8lb weights will probably be perfect. Go a little heavier for more of a challenge.

This hiit workout for beginners is broken up into three mini circuits. In each circuit, you’ll do three exercises, three times through, using an interval structure of 30 seconds of work and 10 seconds of rest. After each set, rest for 30 seconds. After each circuit, rest for 60 seconds.

As with all workouts, you want to make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed. I have two warm ups on my channel or you can do your own.

I also have a guided cool down on my channel that I highly recommend post-workout.

Total Body HIIT Workout for Beginners (22 Mins) - This beginner-friendly hiit workout is broken up into three mini circuits. Video included so you can follow along at home or the gym! #hiit #beginnerworkout #beginner #workout #intervaltraining #workoutvideo

Workout Breakdown

See the times for a preview of each exercise and how to modify.

Circuit 1 (01:23)

  • Squat Pulse – hold weights at shoulders, or just one weight at chest.
  • Alternating Back Lunge with Press – use one weight
  • Alternating Side Lunge Taps – make these speedy without compromising form.

Circuit 2 (09:00)

  • Bird Dog Crunch
  • Glute Bridge Pulse + Skull Crusher – use one weight or to advance it, both weights.
  • Bicycle Crunches

Circuit 3 (16:43)

  • Curl to Press
  • Alternating Curtsy Lunge with Biceps Curl
  • Reach ‘N Pull March

If you’re looking for some other beginner-friendly workouts to try, check these out:

xo Nicole

Comments

  1. I’m not a beginner but this is exactly what I need if I’m going to work out at all today. Thank you!!!

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