HIIT Workouts for Beginners

Lisa Austin Exercise and Form, Most Recent Leave a Comment

So you want to know more about HIIT training!

Doing HIIT workouts (HIITs) can be a great way to get your cardiovascular training in, while also building muscle. The acronym stands for High Intensity Interval Training, and if you’re just starting to use this type of training in your fitness plan, it’s important to make sure you are consistently keeping proper form in order to avoid causing any injuries.

Start with what you know!

It’s also a good idea to start with simple exercises that don’t require a lot of concentration. To help with this, you can create a list of exercises for various body parts, and enter them into a chart. Something I do when I plan HIIT workouts, is focus on one area of the body at a time, or plan exercises for various body parts, depending on what the client’s desired goals are.


HIITs as Finishers

If you perform a HIIT to end a workout, it’s good to either focus on getting the heart rate up by doing a cardio HIIT, or perhaps focus on core strengthening exercises to complement the rest of the workout. Whichever areas you choose to work and whichever exercises you choose, make sure you only do what your experience level allows. I suggest starting with a total of four minutes ( also called a TABATA), and working your way up from there. A four-minute HIIT would consist of 20 seconds of work and 10 seconds of rest, which makes a total of eight intervals. You could, therefore, do two exercises four times, or four exercises two times.

Ready to step it up?

Once you feel that you’re progressing and feeling stronger, you can start increasing the work time to 25 seconds, 30 seconds, 35 seconds, etc. You can also increase the rest time along with the number of exercises you perform as you become more experienced. By using HIITs as part of your workouts, you can tailor your experience by making easier ones with shorter times and simpler exercises, or when you feel like a challenge, you can increase the time, the number of exercises, and choose more difficult exercises to perform.

HIIT Workouts for Beginners

Let’s get you started!

A HIIT is a versatile form of fitness training and can be used for all skill levels and abilities, from beginners straight through to advanced exercisers. If you’re ready to try some HIITs, here are some sample workouts to get you started.


whole body HIIT workout

Cardio HIIT workout

Upper body HIIT workout

Lower body HIIT workout

Perform each exercise for 20 seconds, with 10 seconds of rest between each one. Start by completing two rounds, and work your way up to four rounds, doing 40 seconds of work with 15 seconds of rest. When doing the Cardio HIIT, complete the plank for as long as possible each time, while performing the other exercises for 40-60 seconds each time for 3-6 rounds.

Let me know how you do! Share in the comments workouts you come up with. 🙂

When you ready to step it up, try some of the workouts in this post.

Here I give you some ideas of things that you may have around to use in your workouts.


Need help? Have questions? I’m here to make it easier. If you have questions, then let’s connect. I will help figure out what you need in order to become stronger and healthier version of yourself.

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