Are you searching for a workout routine that can deliver incredible results in less time? Look no further than High-Intensity Interval Training (HIIT) – a revolutionary fitness approach that has taken the exercise world by storm. Whether you’re a fitness novice or someone looking to break through a plateau, HIIT for beginners offers a powerful and efficient way to kickstart your fitness journey.

In this comprehensive guide, we’ll delve into the exciting world of HIIT workouts for beginners, uncovering the fundamental principles, benefits, and practical tips to get you started on the path to success. You’ll discover how HIIT combines intense bursts of exercise with short recovery periods, elevating your heart rate, and igniting your metabolism. With its flexibility and scalability, HIIT can be tailored to your fitness level, making it accessible and rewarding for individuals of all backgrounds.

The infographic below from My Fitness Boutique ( acts as a really informative beginner’s guide to HIIT, suggesting a variety of different workouts to try and also listing a series of tips to get the most out of your high intensity workout.

Make sure to scroll to the end of the article for a great HIIT workout for beginners.


Here’s a HIIT workout for beginners to get you started:

Warm-up: Start with 5-10 minutes of light cardio such as jogging, marching in place, or jumping jacks. Follow it with dynamic stretches like arm circles, leg swings, and torso twists to warm up your muscles.

Workout: Perform each exercise for 30 seconds, followed by a 30-second rest. Complete the circuit for a total of 3 rounds. Remember to maintain proper form throughout each exercise.

1. Jumping Jacks:

  • Stand with your feet together and arms by your sides.
  • Jump while spreading your legs wide and raising your arms overhead.
  • Return to the starting position and repeat for the duration of the exercise.

2. Bodyweight Squats:

  • Stand with your feet shoulder-width apart.
  • Bend your knees and lower your hips as if sitting back into a chair.
  • Keep your chest up and weight in your heels.
  • Push through your heels to return to the starting position and repeat.

3. Mountain Climbers:

  • Begin in a high plank position with your hands directly under your shoulders.
  • Drive one knee towards your chest, then quickly switch legs.
  • Continue alternating legs as if running in place while maintaining a straight back.

4. Push-Ups (modified or full):

  • Start in a high plank position with your hands slightly wider than shoulder-width apart.
  • Lower your body towards the floor by bending your elbows.
  • If needed, modify by dropping your knees to the floor while maintaining a straight line from your head to your knees.
  • Push back up to the starting position and repeat.

5. High Knees:

  • Stand tall with your feet hip-width apart.
  • Lift one knee towards your chest while hopping on the other leg.
  • Quickly switch legs, driving your opposite knee towards your chest.
  • Continue alternating legs as if marching in place while increasing the pace.

6. Plank:

  • Start in a high plank position with your hands directly under your shoulders.
  • Engage your core, keeping your body in a straight line from head to toe.
  • Hold this position for the duration of the exercise, focusing on maintaining proper form.

Cooldown: Finish the workout with 5-10 minutes of light cardio such as walking or gentle jogging. Follow it with static stretches for your major muscle groups, holding each stretch for 20-30 seconds.

Remember, listen to your body, modify exercises if necessary, and gradually increase the intensity and duration of your HIIT workouts as you progress. Enjoy your journey to improved fitness with HIIT!