HIIT workouts for beginners

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High-Intensity Interval Training or HIIT is a short intense workout in a brief time period. HIIT became a popular workout routine in the 1970s. Arthur Jones popularized the term as a form of strength training. However, HIIT is not limited to lifting weights. HIIT refers to the number of repetitions and the amount of time a muscle has tension. This training is performed in aerobic or stationary workouts. Lee Journals lists HIIT workouts for beginners.


Running is great for beginners doing High-Intensity training. Everyone is capable of running for 30 minutes every day. Most people set alarms to run early in the morning before their workday. If you’re not much of a runner, start off jogging outside. An Apple Watch comes in handy when calculating how many calories you’ve burned. Once, you get used to your jogging routine, challenge yourself by running a few miles. Bring a friend or coach with you for motivation.


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Push-ups may not be everyone’s forte, but it’s a great upper body workout. Push-ups help build your chest, arms, and hip muscles. Start by doing five sets of push-ups and work your way up to 15 if you can. Push-ups can be done on the floor, workbench, or wall. Start in a plank position, face-down with your body straight, and put your palms on the floor. Make sure your feet are 12 inches apart and your back is straight. Then lower your body to where your elbows are 90 degrees. Repeat this motion until satisfied. Modify the workout by crossing your legs while going down.


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Squats are a basic workout routine that can be performed in a variety of ways. It is considered a HIIT workout because it can be done in intense ways. Jump Squats are effective for raising your heart rate and building your glute muscles. Begin in an athletic stance and bend your knees in a full squat. Jump up as fast as you can and lower your back in that same squat position. Repeat these jump squats for 30 seconds.

Jumping Jacks

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Jumping jacks are a full-body cardiovascular workout. It increases your heart rate and challenges your cardio system. The more jumping jacks you perform, the more you practice your endurance. Jumping jacks are also for building your glutes and hamstrings. This exercise is good for people who need to improve their mobility. It can be done by almost everyone. Begin by standing with your legs straight. Then jump up and spread your feet. Jump up again and lower your arms. Continue this motion for at least 15 seconds.

Side lunges

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Side lunges are similar to the squat routine. It works great for your inner and outer thighs. This workout trains your body to stay mobile and move side to side. It targets your quadriceps, hips, and legs at different angles. Side lunges help you stand taller and improve your posture. You can perform side lunges following squats. Practice lunges for 30 seconds.

Final Thoughts

Remember to take your time performing HIIT workouts. You feel your heart pumping after several sets of these workouts. Pick one of the five workouts and perform them on a regular basis. Be mindful of any health issues you may have before doing these routines. Be careful of your knees or past injuries you may have. Have fun burning off those calories.

What do you think about these HIIT workouts for beginners?