Just about everybody could agree that there aren't many things in life more important than our health. Getting fit, building muscle and strength, and losing body fat ... these things are all worth making a priority!
But something that I know holds a lot of people back from starting their healthy lifestyle journey is time. It's the one thing that nobody can buy more of, and to many, it's the most valuable resource in the world.
No matter who you are, we can all find things to take up our time before making our own health and fitness a priority. When you're a parent running your kids around, an entrepreneur running a business, or juggling any other demanding responsibilities … Sometimes fitness takes a backseat.
But what if I told you that there is a way to prioritize your workouts without dropping the ball somewhere else?
High-intensity interval training (HIIT) could be the solution for you! But what are HIIT workouts? How can they help? What are the best HIIT workouts for beginners?
Don't worry, we're going to dive into these things now.
In This Article:
• What Are HIIT Workouts For Beginners?
• Types of HIIT Workouts
• Benefits of HIIT Workouts
• Safety Tips for HIIT Beginners
• Best HIIT Workouts For Beginners
• Sample HIIT Workouts
• How Can I Modify Workouts So That I Can Do Them?
• Frequently Asked Questions
• Taking Your HIIT Journey to the Next Level
What Are HIIT Workouts For Beginners?
HIIT workouts are workouts that include short bursts of intense work, followed by time to rest. These workouts can be programmed in many different ways.
In most cases, you'll have a group of exercises that are placed together and separated with rest periods.
One way is in an EMOM fashion. This means every minute on the minute. So, for example, you will work for 30 seconds and rest for 30 seconds before starting again.
Another way that you can do this is by doing a circuit of exercises back to back and then resting after. For example, you could have a circuit of 3 exercises that you do and then rest for 60 seconds once you finish.
What makes these HIIT for beginners, you ask? Well, it's just the complexity of the exercises and the length of the workouts. Beginner HIIT workout routines focus on simpler movements and shorter durations to help you build up your fitness foundation.
Regardless of how you choose to do your HIIT workouts for beginners, they can be quick and effective.
Types of HIIT Workouts
Before we dive into specific exercises, let's talk about the different types of HIIT you can do. Understanding these will help you choose the right approach for your goals.
Tabata Training
Tabata is one of the most popular forms of HIIT. It follows a 20-second on, 10-second off pattern for 8 rounds, totaling 4 minutes. This format is intense but short, making it perfect for beginners who want to ease into high-intensity training.
EMOM (Every Minute on the Minute)
EMOM workouts involve completing a set number of reps at the start of every minute, then resting for the remainder of that minute. For example, you may do 10 burpees at the start of each minute, then rest for whatever time is left.
Circuit Training
Circuit training involves moving through a series of exercises with minimal rest between them. You complete one full round of all exercises, then rest before starting the next round. This is great for beginners because you can control the intensity and rest periods.
Work-to-Rest Ratios
Different work-to-rest ratios create different training intensities. Here's a general guideline to follow based on your fitness level:
1:1 Ratio (30 seconds work, 30 seconds rest) - Great for beginners
2:1 Ratio (40 seconds work, 20 seconds rest) - Intermediate level
3:1 Ratio (45 seconds work, 15 seconds rest) - Advanced level
Benefits of HIIT Workouts
There can be a lot of benefits that come with HIIT workouts. People do them for different reasons. Some people do them because they take less time. Some people do them because they're a great way to challenge themselves. Some people just straight up enjoy the style of training!
With all of that being said, there are a ton of benefits that can come with HIIT workouts. But there are three that I think will connect with most of you reading this right now:
• Improve Fat Loss
• Increase Muscle Mass
• Quick & Effective: Save Time
HIIT Workouts Can Improve Fat Loss
By doing HIIT workouts, you can see body fat loss no matter what form of it that you do (1). HIIT workouts themselves can play a massive role in fat loss, but it's important to know one thing…
Workouts alone aren't going to make or break your fat loss results. HIIT workouts paired with proper nutrition for your fat loss goal are most important. This is what will help to maximize your results even more.
HIIT Workouts Can Increase Muscle
HIIT workouts can also help you gain muscle mass and strength (2). The same thing goes here ... You have to make sure that you are eating right for your goals to focus on building muscle with HIIT workouts.
In addition to that, it's important that you aren't doing HIIT workouts too often. Otherwise, you could lose some muscle mass (3, 4). Now, this is likely due to more than just the HIIT workouts, but we'll touch on this later.
HIIT Workouts Are Quick & Effective
Starting out on a fitness journey can be intimidating. The time that it takes … The effort that it takes … and even knowing what to do. But have no fear! You are definitely not alone.
Most people don't have hours upon hours to be in the gym every day. I know that I don't have that kind of time to invest in my health and fitness, and I'm sure you are no different.
But don't worry, you don't need all of that time to see great results. In fact, depending on how intense your workouts are, you can benefit with much less. Doing just 75-300 minutes per week is a great range to be in (5).
We'll go over how you can get in a quick 20-minute workout later on, too! This way it's simple, convenient, and you'll know exactly what you can do.
Safety Tips for HIIT Beginners
Before we jump into the best exercises and workouts, let's talk about safety. HIIT workouts for beginners should always prioritize proper form and gradual progression.
Start Slow and Build Up
Don't try to go from zero to hero in your first workout. Start with 2-3 HIIT sessions per week and gradually increase intensity as your fitness improves.
Focus on Form First
Perfect your form with bodyweight exercises before adding weights or increasing speed. Poor form can lead to injury and won't give you the results you're looking for.
Listen to Your Body
If you feel dizzy, nauseous, or experience chest pain during a workout ... stop immediately. HIIT should be challenging, but not dangerous.
Warm Up and Cool Down
Always start with a 5-10 minute warm-up to prepare your muscles and joints. End with a cool-down to help your heart rate return to normal and prevent muscle stiffness.
Stay Hydrated
Keep water nearby and take sips during rest periods. Dehydration can quickly become dangerous during high-intensity exercise.
Best HIIT Workouts For Beginners
When I'm talking about the best HIIT workouts for beginners, there's really no single answer. The truth is, there isn't a "best" when it comes to HIIT workouts. However, there are workouts that can be more effective.
So what I want to talk about with you today is just some of the exercises that you can throw into your HIIT workout routine. Below, we'll run through some of the most popular HIIT workouts for beginners!
I'll break them down by muscle group as well.
Beginner HIIT Exercises For the Upper Body
• Push-Ups
• Barbell Inverted Rows
• Hammer Curls
• Shoulder Press
Beginner HIIT Exercises For the Lower Body
• Walking Lunges
• Lateral Lunges
• Pulse Squats
• Step-Ups
Beginner HIIT Exercises For Core/Abs
• Planks
• Crunches
• Mountain Climbers
• Flutter Kicks
Beginner HIIT Exercises For Cardio
• Sprints
• Jump Rope
• Rowing
• Ski Erg
Now, these are just four examples for each muscle group. There are many more that could be included, and we'll list some more below.
Sample HIIT Workouts
Upper Body HIIT Workout For Beginners
Set a timer and complete each of the exercises below for the number of reps listed. Give yourself one minute to complete each exercise and use the rest of that minute to rest. So if you finish in 30 seconds, then you have 30 seconds to rest before starting the next exercise.
Complete each exercise 5 times through, and this will be a 20-minute workout.
| Exercise | Reps |
|---|---|
| Push-Ups | 10 |
| Dumbbell Shoulder Press | 8 (Each Arm) |
| Inverted Rows | 10 |
| Hammer Curls | 8 (Each Arm) |
Lower Body HIIT Workouts For Beginners
Set a timer and complete each of the exercises below for the number of reps listed. Give yourself one minute to complete each exercise and use the rest of that minute to rest. So if you finish in 30 seconds, then you have 30 seconds to rest before starting the next exercise.
Complete each exercise 5 times through, and this will be a 25-minute workout.
| Exercise | Reps |
|---|---|
| Walking Lunges | 8 (Each Leg) |
| Lateral Lunges | 12 |
| Step Ups (12") | 8 (Each Leg) |
| Pulse Squats | 12 |
| Lateral Lunges | 8 (Each Leg) |
Full Body HIIT Workout For Beginners
Set a timer and complete each of the exercises below for the number of reps listed. Give yourself one minute to complete each exercise and use the rest of that minute to rest. So if you finish in 30 seconds, then you have 30 seconds to rest before starting the next exercise!
Complete each exercise 5 times through, and this will be a 25-minute workout.
| Exercise | Reps |
|---|---|
| Air Squats | 10 |
| Push Ups | 15 |
| Flutter Kicks | 25 Seconds |
| Inverted Row | 10 |
| Sprints | 20 Meters |
Now, remember that these types of workouts can be done at home, at the gym, or at the park! It really depends on what equipment you have available to you. Regardless of what you have, these are all possible to change up and help you get in a great workout!
How Can I Modify Workouts So That I Can Do Them?
Well, this can be as simple or as complex as you make it. All of the exercises listed above have alternatives that we can use to help you get the most out of them.
Upper Body Modifications
• Push-ups too hard? Try wall push-ups or knee push-ups
• No dumbbells? Use water bottles or resistance bands
• Can't do inverted rows? Try bent-over rows with light weights
Lower Body Modifications
• Walking lunges too challenging? Start with stationary lunges or reduce the range of motion
• No step for step-ups? Use stairs or a sturdy chair
• Squats causing knee pain? Try chair-assisted squats
Cardio Modifications
• Can't sprint? Try a brisk walk or light jog
• No jump rope? Do jumping jacks or march in place
• No rowing machine? Try bent-over rows with resistance bands
Core Modifications
• Planks too difficult? Start with wall planks or knee planks
• Mountain climbers too intense? Slow down the movement or do them from an incline
Frequently Asked Questions
Q: How Often Should Beginners Do HIIT Workouts?
A: For beginners, I recommend starting with 2-3 HIIT sessions per week. This gives your body time to recover between sessions while still seeing progress. As you get more comfortable, you can increase to 4-5 sessions per week.
Q: How Long Should A Beginner HIIT Workout Be?
A: A beginner HIIT workout should typically last 15-25 minutes, including warm-up and cool-down. The actual high-intensity portion might only be 10-15 minutes. Remember, quality over quantity!
Q: Can I Do HIIT Workouts Every Day?
A: No, I don't recommend doing HIIT every day, especially for beginners. Your body needs time to recover and adapt. Doing HIIT daily can lead to overtraining, increased injury risk, and actually slow your progress.
Q: What Should I Eat Before A HIIT Workout?
A: Eat a light snack 30-60 minutes before your workout. Something with easily digestible carbs, like a banana or a small handful of berries, works well. I'd also recommend some protein to help support your muscle tissue. Avoid heavy meals that might make you feel sluggish.
Q: Is HIIT Better Than Steady-State Cardio For Beginners?
A: Both have their place! HIIT is more time-efficient and can be great for fat loss and building endurance quickly. Steady-state cardio is easier to recover from and builds your aerobic base. I recommend incorporating both into your routine.
Q: Can I Lose Weight With Just HIIT Workouts?
A: While HIIT can help with weight loss, nutrition is the most important factor. You can't out-exercise a poor diet. Combine your beginner HIIT routine with the right nutrition plan for the best results.
Q: What Equipment Do I Need For HIIT Workouts?
A: The beauty of HIIT is that you don't need much equipment! Many effective HIIT workouts can be done with just your bodyweight. As you progress, you may want to add dumbbells, resistance bands, a jump rope, or other pieces of equipment.
Taking Your HIIT Journey to the Next Level
Here at 1st Phorm, we are committed to helping real people like you and me earn real and long-term results. That's exactly why we developed the ultimate all-in-one tool to help. That tool is The 1st Phorm App.
The 1st Phorm App simplifies the process of earning results so you can focus on what matters most: putting in the work to reach your goals! Inside the app, you'll get access to every tool and resource you need to be successful...
• Nutrition tracking - Log your food & water to stay on track. The 1st Phorm App is connected to a massive food database to make it easy.
• A full library of workout programs catered to help you reach your goals. Choose between at-home programs, weightlifting, cross-training, and so much more!
• Daily activity and step tracking to set goals and encourage a healthier lifestyle.
• Educational live streams 5x a week that cover a wide variety of topics from nutrition to training and supplementation. Equip yourself with the knowledge to earn and maintain your results long-term!
• Progress & body metric tools to help you measure your progress over time.
...and so much more!
With the premium version of the 1st Phorm App, you'll get your own advisor! This is a Certified Personal Trainer & Nutrition Coach you can message 24/7. They'll help you make adjustments, answer your questions, and hold you accountable when you need it most!
Hundreds of thousands of people have already transformed their lives with the 1st Phorm App. You can too! No matter where you're starting from or how crazy your schedule and lifestyle are ... the 1st Phorm App can help you achieve the results you've always wanted.
Download the 1st Phorm App today and start your HIIT journey with confidence!
If you have any questions in the meantime, don't hesitate to reach out to us. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help in any way we can!
References:
(1) Khodadadi F, et al. The Effect of High-Intensity Interval Training Type on Body Fat Percentage, Fat and Fat-Free Mass: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Journal of Clinical Medicine. 2023;12(6):2291.
(2) Caparrós-Manosalva C, et al. Effects of high-intensity interval training on lean mass, strength, and power of the lower limbs in healthy old and young people. Frontiers in Physiology. 2023;14:1223069.
(3) Boutcher SH. High-intensity intermittent exercise and fat loss. Journal of Obesity. 2011;2011:868305.
(4) Joisten N, et al. Is high-intensity interval training harmful to health? Trends in Endocrinology and Metabolism. 2022;33(2):85-86.
(5) Wewege MA, et al. High-Intensity Interval Training for Patients With Cardiovascular Disease-Is It Safe? A Systematic Review. Journal of the American Heart Association. 2018;7(21):e009305.
