HIIT for beginners - 5 bodyweight workouts that will help you get started with HIIT, target your full body, core, abs, cardio and weight loss. Let's work!

HIIT Cardio For Beginners (5 Quick Full Body Workouts)

However, there are movements included which will target more muscle groups than just your core so we can include this routine to the full body sessions group.

All beginner workouts are 100% follow along videos. You don't have to think about anything. Simply review your workout video first, then you can perform 1 set for a few repetitions of each of exercise included. This will help you get familirize with the movement and be more proficient in your working sets. Once done, proceed with the main workouts which you can find below: 

7 Minute HIIT Cardio Beginner Workout (11 Exercises Included)

Here is the HIIT exercise list of this workout: 

1. Beginner (low-impact) speed burpee. 

2. Short walk outs. 

3. Feet on fire to drop lunge. 

4. Rhytmic high knee switch. 

5. Bear walk to sit out. 

6. Knee to elbow plank step. 

7. Bouncing and rotating drop lunge. 

8. Crab crawl to bottom ups. 

9. Marching squat isometric hold.

10. High knee to mountain climber. 

11. Plank supported jump outs. 

10 Minute Beginner HIIT Full Body Workout

1. Side shuffle, to side crawl to side high knees. 

2. Squat jumping twists. 

3. Slow negative push up. 

Each exercise should be performed for 30 seconds followed by 10 seconds of rest. Through the whole routine, the only allowed rest is 10 seconds between each of your moves. This makes the routine highly intense and challenging. 

10 Minute Low Impact Workout

And here is the HIIT exercise list: 

1. Push up with twist. 

2. Squat with knee to elbow. 

3. Plank to push up with jump outs. 

4. Lateral short lunges with grount taps. 

5. Scorpion plank (reverse steps). 

6. Squat to curtsy lunges. 

7. Push up isometric hold to jump out. 

8. Jump in to jump out. 

9. Spiderman push up with backward leg raise. 

10. Cross step plank. 

11. Side to side plank. 

12. Side cross step to forward lunge. 

13. Hollow body hold to crab reach. 

9 Minute Total Body HIIT Workout

Here are the HIIT exercises list: 

1. Squat isometric jump outs to jum squat. 

2. Bear to crab crawl. 

3. Forward moving speed burpee with foot work. 

4. Broad jump to back crawl. 

5. Side crawl step push up. 

6. Crawling with jump outs. 

7. Around the world burpee tuck jump. 

The whole workout consists of 2 big rounds. 1 round is finished when you move through each of the 7 exercises provided above by following 30/10 seconds work/rest interval timer. Once finishing the first round, there are no big rests allowed and you will continue with round 2 - straight away. 

7 Minute HIIT Cardio Abs & Core Workout (Bodyweight Routine)

Here are the movements: 

1. Bear crawl to sit out. 

2. Crab crawl to crab reach. 

3. Plank to push up with step ins and jump outs combo. 

4. Crab crawl to side push up. 

5. Ground tap reaching plank. 

6. Side crawl to side plank crawl. 

The whole workout is build up of 2 big rounds. 1 round is finished when you move through each of the 6 core exercises provided above by following 30/10 seconds work/rest interval timer.

30 Days HIIT Cardio Workout Plan For Beginners

Follow this workout structure below. I have built a 30 day beginner HIIT workout plan for you.

So we already have 5 HIIT workouts. Why don't we use these and "insert" them into a frame that will work for each fitness beginner and serve well for 30 days period or even more?  

Find below your training plan: 

Day 1: 7 Minute Beginner HIIT Cardio Workout

Day 2: Rest day

Day 3: 10 Minute Beginner HIIT Full Body Workout

Day 4: Rest Day

Day 5: 10 Minute Low Impact Workout

Day 6: Rest day

Day 7: 9 Minute Total Body HIIT Workout

Day 8: Rest day

Day 10: 7 Minute HIIT Cardio Abs & Core Workout

Day 11: Rest day

Day 12: Repeat the whole cycle again by starting from Day 1. 

If these workouts are too easy for you, perform the session, then rest for 5 full minutes and repeat for one more time. This will guarantee you twice the workout volume and will enhance the intensity of your routines. 

If you have hard times with this structure and need customized coaching help, you can always get a personalized HIIT Workout Plan.

Enjoy! 

Is HIIT Good For Beginners?

Can You Get FIT-ter Body With HIIT?

What Not To Expect From HIIT

But if your bodyweight training program is not structured well enough, your diet is bad and your sleep is not optimized, then you might have hard times with losing body fat and reaching your fitness goals. 

Having good health means to have a good balance between sleep/recovery, diet and movement. So if changing your diet is a bit challenging for you, then at least focus on improving your Sleep first, and then being consistent with your training. This is mandatory for each HIIT beginner.

Can You Build Muscle With HIIT?

But if muscle building is your main fitness goal and you want to get the jacked dude, I would definitely recommend a different, more strength orientated bodyweight training method. 

HIIT Everyday - Avoid At Any Cost

If losing weight and body fats is your goal, then make sure to [erform 3-4 HIIT workouts weekly (full body sessions), eat a balanced diet and sleep more so you can rest properly and increase your exercise performance in the upcoming sessions.

If you have hard times with your HIIT workouts and need a customized HIIT workout plan, you can always reach out for help. I will love to assist you.

Do Not Miss - 24 Beginner HIIT Exercises (Bodyweight Cardio Moves!)

If you are a beginner and somehow, you have a desire to start with HIIT or bodyweight training, then I recommend you checking out the video below or read more about these 24 Beginner HIIT Exercises. 

Summary

Beginners can dramatically improve their overall fitness with HIIT workouts. The massive believe that you have to workout more in order to lose body weight faster is simply wrong. If you start HIIT because you need to shed a few pounds, then perform 3-4 full body high intensity routines weekly and also, focus on what you eat and how you sleep. Manage the stress and results will come. 

Training is additional stress not just to your muscles but to your nervous system as well. If you over-do this process by doing HIIT workouts everyday, your daily activities, job/business and life in general will begin to suffer. You will be constantly fatigued, with mood swings, tired and with lack of focus.

Working out should always enhance the quality of our lives. We are not professional athletes and we will not be. As such, training for health and good looking body should not happen overnight nor be too extreme.

Take your time, build these good habits of regular movement, eating real foods and being extremely selfish with your sleep. By doing these 3 without overstressing the whole process, you will improve your fitness and health. 

Do you like HIIT training workouts? Why?

Comment below. 

Thanks for reading, 

Vlad

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