7 HIIT Workouts For Beginners at Home (Follow Along Videos)

These 7 HIIT workouts for beginners at home will help you get in shape 5 full body HIITs and 2 core HIIT workouts. 100% follow along videos. Lets' Work!


7 HIIT Workouts For Beginners at Home (Follow Along Videos)

The following HIIT workouts for beginners at home will help you get in better shape without investing much of your time and without the need of using any training equipment. 

To begin with, 5 out of these 7 routines are full body and will target every muscle. These routines will help you burn additional calories due to the higher intensity nature and will make you feel good and toned up. 

The last 2 sessions are core HIIT workouts that will not just build ab muscle but will also strengthen the core muscles, improve posture and decrease

Is HIIT Good For The Beginner?

HIIT is a great workout variation for the fitness beginner because such routines will help you get in shape faster. You will equally develop muscular strength endurance, stamina and cardiovascular system. This will make you feel more energized, productive, positive and functional individual. HIIT will help the beginner trainee to quickly progress and t feel more toned up and with higher vitality. Also, such workouts are short and most often, without any weights which will allow you to do your workouts anywhere and anytime you prefer and lifestyle allows. 

4 Reasons Of Why These HIIT Workouts Are Effective

Before we delve into your 7 HIIT beginner workouts, let's review a few facts that are important: 

1. Follow along HIIT workout videos - all of these 7 routines are completely follow along so this can be a no-brainer for you as a beginner and to avoid thinking too much or confusing about anything related to your workouts. 

2. Beginner interval timer used - the HIIT timer protocol used has a high impact on the overall session performed. For that reason, in all workouts below, the 30/20 seconds of work/rest protocol is used in order to get a good amount of work, followed by an adequate rest period that will at least help you get the breath back and tackle the upcoming movement. Also, in multiple routines, there is between round rest included. 

3. High exercise variety - in most of these beginner HIITs, there are between 6 and 10 bodyweight exercises included. This means ou will explore multiple movements, target different angles and stress your muscles in a high amount of ways. This will cause adaptation and progress!

4. Unique bodyweight exercise combinations - multiple of the exercises included in your training videos are combinations of 2 even 3 simple bodyweight exercises. This will increase the complexity of your moves, activate more muscles and burn excessive calories. 

What Are Some Good HIIT Beginner Workouts?

A good beginner HIIT workout can be considered as a routine that will combine anaerobic and aerobic work at the same time. Such sessions should also be built in a way that the beginner trainee will manage to endure the routine without sacrificing the exercise technique or risking getting injured. High intensity workout does not mean experiencing pain or risk your health. For that reason, when performing HIIT as a beginning, focus on the technique more instead of the speed of repetitions. The speed will come later, first master the movements and then the performance will improve naturally. 

7 Complete Beginner HIIT Workout Routines Without Equipment

5 Minute HIIT Workout For Beginners

In just 5 minutes of HIIT, you will perform 10 bodyweight exercises! This 5 minute HIIT workout for beginners will challenge your full body and in 5 minutes of time, you will no rest for a single second. 5 minutes of muscular tension and cardio-challenging bodyweight exercises. 

Here is the HIIT exercise list: 

1. Side to side high knees. 

2. Beginner speed burpee. 

3. Feet on fire to 3 drop lunges. 

4. Superman pulldown. 

5. Push up isometric hold with jump outs. 

6. Squat to thoracic rotation. 

7. High to low bird dog plank.

8. 3 way jump squat. 

9. Plank ankle taps.

10. Sprinter sit up. 

7 Minute HIIT Workout For Beginners

This 7 minute HIIT workout for beginners consists of 6 bodyweight exercises. You will work and rest for 30/20 seconds protocol. 2 total rounds should be performed, 1 minute rest in between. 

Here is the exercise list: 

1. Squat rotation to knee tap

2. Push up iso hold to jump out

3. Squat to reverse lunge to kick

4. Bear crawl to crab crawl

5. High knees to mountain climbers

6. Plank ankle taps

12 Minute Beginner Bodyweight HIIT Workout

This beginner bodyweight HIIT workout includes 5 bodyweight exercises. 3 total rounds should be completed. No rest in between allowed. 30/20 seconds of work/rest protocol. 

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 (beginner variation). 

20 Minute HIIT Workout at Home For Beginners

In this 20 minute HIIT workout at home there are 8 bodyweight exercises included. 30/20 seconds work/rest protocol, 3 total rounds should be performed. 1 minute rest in between. 

Here is the HIIT exercise list: 

1. Side to side high knees (short)

2. Squat to thoracic spine rotation

3. Superman pulldown

4. Feet on fire to 3 jumping lunges

5. Walk out push up to sit out

6. Speed burpee

7. Alternating static monkey

8. Plank push up to back jump

30 Minute HIIT Bodyweight Workout For Beginners

This 30 minute HIIT bodyweight workout includes 8 bodyweight exercises, 4 rounds should be completed, 2 minutes rest in betwee, 30/20 seconds of work/rest intervals. 

Your exercise list: 

1. Broad jump to backward foot work. 

2. Supermans with pull down. 

3. Walk out push up to sit out. 

4. Ankle tap run in place. 

5. Plank to push up to back jump. 

6. Jump outs. 

7. Plank forward reach. 

8. Plank twists. 

30 Minute Core HIIT Workout For Beginners

As for the last 2 workouts, I have prepared for you 2 core HIIT workouts that will not just help you build more core and ab muscle but will enhance your cardio and conditioning too. 

This 30 minute core workout for beginners includes 7 core exercises that should be performed each for 30 seconds followed by 20 seconds of rest. 6 total rounds should be done without big rests in between. 

This beginner core workout is an intense one and will most likely being followed by a good core muscle fatigue.  

This is your core exercise list: 

1. Short sit out to jump out. 

2. Tucked shoulder tap to ankle tap combo. 

3. Low bird dog plank. 

4. Plank push up to sit out. 

5. V sit hold to ankle tap. 

6. Hollow body hold to crab reach. 

7. Plank twists. 

15 Minute Core HIIT Workout For Beginners

For this 15 minute core HIIT workout, there are 6 bodyweight core exercises included. 3 rounds should be completed. 30/20 seconds of work/rest interval. No big rests are allowed between the working rounds. 

Here is the beginner core exercise list: 

1. Alternating stationary monkey walk. 

2. Cross body knee tap to jump out combo. 

3. Cross body step to knee tap. 

4. Plank ankle taps. 

5. Plank twist to knee elbow tap. 

6. Sprinter sit up.

How To Start HIIT as a Beginner?

Starting with HIIT might be difficult at the beginning. But once adapting, you will begin experiencing the benefits of these routines which will result in better overall shape, improved strength endurance, stamina and productivity. You can start HIIT by replicating follow along HIIT workout videos. Another option would be to visit HIIT classes where a coach to monitor your exercise technique. As a beginner, avoid building HIIT workouts by yourself as such routines can be messed up easily because multiple factors are taken into considerations when being created such as exercise selection, timing intervals, rest between rounds and number of rounds.

Is HIIT Going To Help You Tone Up The Body?

You will feel more toned up with HIITs still in the very few weeks. When starting with HIIT, the first few weeks might be difficult for you from a muscular adaptation stand-point. Accumulated lactic acid will be experienced and this will result in muscle fatigue, pains and limited range of motion due to the shortened tendons. However, during this adaptation process, your lungs will have to do lots of work due to the high cardio demand of your HIIT workouts. You will start breathing more efficiently, more oxygen will be delivered to your muscles and cells and in general, you will feel more energized, hyped and way more toned up. 

Can You Lose Weight With HIIT?

Losing weight with HIIT will be a result of well balanced sleep, diet and frequent working out. If some of these three factors is neglected, then you might face difficulties in losing body weight and fats. However, if you start doing HIIT workouts, and you sleep and eat in the absolute same way as you proceed right now, then you will definitely lose weight with HIIT. The reason for that is because you will burn more calories through the routines which will lead to a smaller number of calories consumed per day and overall for the week. In the end, this matters and definitely HIIT will help you with weight loss. But for best results, optimizing your diet and sleeping well is highly recommended not just for losing body fat but for improving your overall health and lifestyle. 

Can You Do HIIT Everyday For Weight Loss?

Doing HIIT everyday is not recommended for health reasons nor it will help you lose weight faster. Doing HIIT everyday can disrupt your hormonal balance and to lead gaining body fat, having increased or highly decreased appetite, erectile disfunction, being anxious, tired all the time, not feeling toned up or in shape at all and disrupted sleep. The simple reason fr most of the mentioned negatives of doing too much HIIT is that this is intense cardio and when doing such, your body is releasing lots of cortisol (a powerful stressful hormone) and by having too much out of it, you might face with multiple health and lifestyle problems. 

How Often To Do HIIT?

In order to get results with HIIT and to apply an adequate amount of work and rest, then 3-4 full body HIIT workouts weekly will be a good approach. Another way is to do HIIT 2-3 times either after the lifting or resistance focused workouts or 2-3 times as separate routines when considering these as the cardio and conditioning work that will supplement your resistance training program. 

PS: a resistance training program can be also a calisthenics or bodyweight workout plan. 

HIIT Disadvantages You Need To Know

Being real with the HIIT workouts and what these can deliver for your body is highly important because in multiple places around the net, you will spot on to false promising, fat-blasting workouts and multiple marketing claims that you might want to avoid believing. 

HIIT will help you get more strength endured, with higher stamina, better movement abilities, improved mobility, agility, cardio and conditioning. You will feel more energized, vital and your lifestyle will highly beneficial because it will outcome to easier daily tasks performed and with fewer efforts needed. 

HIIT will not build lots of muscle. Yes, it will shape up the muscles and help you get a well defined body (if your diet is in check). But you will not get a jacked, strong and muscular physique. 

To get the best out of both words - a good and muscular physique with high cardio reserves, you should implement any type of resistance work such as lifting weights, isometric workouts, bodyweight, or calisthenics strength focused workouts or combination to some of the above. 

Disclaimer: the claim above is not neglecting the effectiveness of HIIT only workout plans or strength focused programs. 


Doing HIIT as a starting point in your Fitness journey is a marvelous way because you will equally build some muscle, develop strength endurance, tone up the body and while improving the cardio reserves. 

Today you have been introduced to 7 complete HIIT workouts for beginners at home. 5 of these are full body HIITs and 2 are core HIIT workouts. These 7 follow along HIIT workout videos will help you get in better shape without investing much of your time and while you can work out anywhere your lifestyle allows you to. 

What is your favorite beginner HIIT workout? 

Comment below! 

To your FIT-ter self, 


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