This 12 minute beginner bodyweight workout will target your full body. High intensity routine that you can try anywhere. Ready to sweat? Let's work!
12 Minute Beginner Bodyweight HIIT Workout (Total Body)
For this beginner bodyweight HIIT workout, there are a total of 5 exercises included. The timer intervals used in this routine are 30/20 seconds of work/rest protocol.
Once you move through each exercises - it is 1 round completed. The whole session should be performed for 3 total rounds.
Here is the HIIT exercise list:
1. Jumping lunge to knee kick.
2. T push up with row.
3. Side to side pulsing squat.
4. Alternating stationary monkey walk.
5. Low bird dog plank.
What Is HIIT Workout?
HIIT workout is considered a routine where you have to alternate different exercises while following periods of work and rest. Normally, most HIIT workouts will be with minimal or without any equipment at all. When you do HIIT routines, you will equally improve your anaerobic and aerobic systems. Hence, this training style will help you get more toned, build endurance, muscles, and enhance your cardio capacity. In addition, due to the high intensity nature of such routines, you will burn additional calories which will result in improved weight loss.
Is HIIT Good For Beginners?
HIIT is a great option for the fitness beginner as this training style will help you get toned up, improve energy, muscle endurance, cardio, conditioning and weight loss. In addition, the HIIT training style is time-efficient, hence, you will save time while getting all of these health improvements. Also, due to the mixture of multiple exercises, these workouts will keep your mindset engaged which will result in higher consistency as this will keep you motivated to not skip sessions and be more disciplined to stick to a HIIT workout plan.
How Should A Beginner Start With HIIT?
As a Fitness beginner with the HIIT workouts, you should consider the following aspects:
1. HIIT exercise selection - begin with simple movements that will fit your training level. Once you get more proficient with these exercises, you can include more complex moves that will target your full body. You can start with bodyweight HIIT workouts only and over time, include light dumbbells, resistance bands, kettlebell or weighted vest in order to enhance the intensity of your sessions.
2. Timing intervals - follow these timer recommendations - 20/30, 20/40, 30/20, 30/30 seconds of work/rest protocols. Try to maintain at least a 1:1 ratio between work/rest. Everything below this will be too intense and will lead to crappy exercise form which is dangerous and can get you injured.
3. Consistency - being consistent with your HIITs is the most important aspect when it comes to getting sufficient results.
How Often Should The Beginner Do HIIT Workouts?
Doing HIIT everyday will not lead to faster muscle gainz or weight loss. Going forward, as a beginner, try to follow 3-4 full body HIIT workouts per week. This way, you will have a balanced HIIT workout plan that will not overtrain you nor put your health at risk. Also, your body needs rest days as this will help you recover and prepare yourself for a good performance in the upcoming sessions.
3 HIIT Workouts For Beginners At Home (Total Body Routines)
It is always a good idea to have a few HIIT workout options which you can try when needed. With that in mind, below I will share 3 additional beginner HIIT routines. 2 full body sessions and one core HIIT workout.
All of the following workout videos are 100% follow along which means that you don't have to think or remember anything from the descriptions. Just play the videos and replicate all movements exactly as it is shown in the videos.
15 Minute Full Body Circuit Workout For Beginners
For this beginner full body HIIT workout, again, we will use 30 seconds of work, followed by 20 seconds of rest.
In total, 3 full rounds should be performed.
This session includes 6 movements and here is your HIIT exercise list:
1. Burpee around the world.
2. Squat to drop lunge combo.
3. Beginner push up (Eccentric focus only).
4. Leopard to crab crawl.
5. Plank forward reach.
6. Plank twists.
15 Minute Bodyweight HIIT Workout For Beginners
For this routine we will use the same interval timer, 30/20 seconds of work/rest. 3 total rounds should be done. 6 moves included.
Here is the HIIT exercise list:
. Low impact speed burpee.
2. Short walk outs.
3. Footwork to drop lunge.
4. 8 high knees to 4 sit outs.
5. Shoulder tap to knee tap combo.
6. Jump outs.
12 Minute Calisthenics Core Workout For Beginners
30/20 seconds of work/rest interval timer used. 6 core HIIT exercises included. 3 total rounds should be done.
Here is the core HIIT exercise list:
1. Shoulder taps to knee and ankle taps.
2. Cross body step to knee tap.
3. 3 Way mountain climbers.
4. Short side crawl to shoulder tap.
5. Leg and arm raise (bird dog) 2 level plank.
4 Week HIIT Workout Plan For Beginners
As we already have 4 beginner HIIT workouts presented in this article, let's outline a simple, yet highly effective weekly HIIT workout plan.
Monday - 12 Minute Beginner Bodyweight HIIT Workout (Total Body)
Tuesday - 12 Minute Calisthenics Core Workout For Beginners
Wednesday - Rest day
Thursday - 15 Minute Full Body Circuit Workout For Beginners
Friday - 12 Minute Calisthenics Core Workout For Beginners
Saturday - 15 Minute Bodyweight HIIT Workout For Beginners
Sunday - Rest day
Follow this training program structure for 4-6 weeks in order to enhance your sntrength endurance, lose weight, strengthen the core and feel better.
The main purpose of this Beginner HIIT Workout Plan is to target your full body 3 times per week and in addition, you will focus twice per week on the core strength by performing dynamic core exercises stacked in a HIIT workout frame.
Additional notes: what you have to do is to bookmark this article. You have all HIIT workout videos here and all session are 100% follow along. Just play the videos and replicate all movements just like I am showing you. Also, if at any point these workouts become too easy for you, once the session is over, rest for 5 full minutes in order to recover and repeat the whole session again by playing the video again. This way, you will double up the workout volume, hence, the intensity will be higher and you will progress even more.
Today we have discussed in depth a 12 minute beginner HIIT workout without equipment. In addition, I have shared with you 3 additional beginner routines. 2 full body sessions and one focused on the core as training your torso is highly important as a fitness beginner.
Pick 1 of the 4 workout videos presented in this article, give it a try and let me know what you think. If you enjoy it, turn back again here, pick another routine and perform it as well.
As a beginner trainee, make sure to perform 3-4 full body HIIT workouts in order to follow a well structured HIIT workout plan and avoid overtraining or even any risks of getting injured.
Which one of these beginner workouts did you like most?
Thanks for reading,
PS: another good beginner bodyweight HIIT workout.