Two Fat-Burning HIIT Workouts For Beginners

Torch fat fast with these two beginner-friendly HIIT workouts! Learn how high-intensity interval training alternates intense bursts of exercise with recovery periods to maximize calorie burn.....

Two Fat-Burning HIIT Workouts For Beginners

Are you looking to shed the fat and gain muscle quickly? Hi-intensity interval training (HIIT) could be the solution. The HIIT training regimens combine short bursts in intense exercise with recovery intervals which keep your heart rate elevated and burning the most calories. The most appealing aspect? It can be modified to suit any level of fitness and is a possibility for complete beginners. Take a look at these two HIIT exercises that target fat specially designed for beginners. You'll increase your fitness, strengthen your muscles and lose weight with a minimum of effort. Let's get started!

The Basics of HIIT

Before we get into the exercises Let's review the HIIT fundamentals. HIIT is a method for constructing workout intervals using an exercise-rest routine. For instance, a typical HIIT routine might include:

  • Twenty seconds of vigorous workout (like sprinting)
  • 10 seconds of relaxation
  • For 20 secs of workout
  • 10 seconds of relaxation

Repeat for 10-30 minutes in total. The short intervals, coupled with periods of rest makes HIIT accessible to those who are new. You push yourself to the maximum possible during the bursts of intense intensity and then rest during the intervals of rest. The goal is to keep your heart rate up and allows your body to take breaks.

Benefits of HIIT for Beginners

Research suggests that HIIT burns more calories and fats than steady-state moderate exercises in a shorter amount of time. A 15-30-minute HIIT workout 3-4 times per week is ideal for people who are new to the sport. The benefits include:

  • Improved endurance and aerobic fitness
  • Toning up the muscles, especially in the legs and the core.
  • The metabolic rate is increased and so is the calorie burning
  • A reduced body fat percentage, notably belly fat
  • Improved cardiovascular health
  • Hormone regulation is a key factor in the loss of fat

With a variety of options for modifications the HIIT program is a quick, efficient workout that is suitable for all levels of fitness. Let's consider how we can alter the intensity of your workout to make HIIT feasible for beginners.

Modifying Intensity for Beginners

"High-intensity" or the "high-intensity" part can be difficult for beginners. Don't worry! You can control your intensity of your workout by selecting exercises and the appropriate pace for your current level of fitness. For beginners, concentrate on movements that have low impact and less resistance. Here are a few examples of ways to reduce the intensity of your workout:

  • In lieu of running, opt to jog or take a fast walk.
  • Utilize your bodyweight to counter weights that are heavy.
  • Choose modified push-ups on knees over regular push-ups.
  • Instead of jumping over jacks.
  • Use dumbbells with lighter weights.
  • You should move at a speed that is challenging but keeps good posture.

It's all about your personal exertion level, not to compare to other people. As you gain stamina it will allow you to increase your the speed and resistance in time. Start with these beginner HIIT exercises to start your journey!

Beginner HIIT Workout 1: Total Body Burn

This full body workout targets every major muscle group by combining weight-based strength exercises and heart-pumping cardio. It doesn't require any equipment other than the light dumbbells that are available.

Warm Up:

  • 5 minutes: walk in place or walk on the spot to increase blood flow to the muscles. You should feel like you are walking.


Perform three rounds of the exercise below. After each workout, you should rest until 20 seconds prior to starting the next. You can do it at your own pace while maintaining good form.

  1. Jog with high knees or in the same spot (20 minutes)
  2. Push-ups, regular or modified for knees (20 minutes)
  3. Squats or chair Squats (20 seconds)
  4. Mountain climbers - slow but controlled (20 minutes)
  5. Plank - stay in the same place (20 seconds)
  6. Lunges - alternate legs (20 seconds)
  7. Jumping Jacks OR step-in-place (20 minutes)
  8. Bicep curls using light dumbbells. Alternate arms (20 minutes)

Cool down:

  • Take a stroll for about 2 minutes, bringing heart rate to a low level slowly.
  • Then stretch all the major muscle groups following.

This workout focuses on arms, legs, cardio back, core strength and balance by using only bodyweight exercises. You must push yourself to the limit while maintaining good posture and speed.

Beginner HIIT Workout 2: Lower Body and Core Burn

Work out your lower body and core while burning off calories with this basic HIIT routine that requires no equipment.

Warm Up:

  • 5 minutes: walk or march in a straight line. The pace should be like a quick walk.


Do three rounds in this circuit. After each exercise, take a break for 20 minutes.

  1. Forward/reverse lunges (10 reps per leg)
  2. Squats (15 reps)
  3. Mountain climbers (15 reps per leg)
  4. Plank (30 minutes)
  5. Bridge (15 reps)
  6. Donkey kicks (10 reps per leg)
  7. Crunches on the side while standing (10 repetitions for each side)

Cool Down:

  • Three mins: Brisk walk or march in place, aiming to decrease your heart rate slowly.
  • Stretch your glutes, hips and abs, quads, hamstrings and back.

This workout targets specifically the glutes, legs, and core by using bodyweight movements. You can work at your own speed and keep your alignment.

HIIT Workout Tips for Beginners

Use these strategies to get the most value from the first few HIIT workouts you have:

  • First, warm up in order to prepare the muscles for exercising.
  • Make sure you are in good shape over speed.
  • Start with a basic level and then increase the intensity as you can.
  • Do only 2-3 HIIT workouts every week to ensure recuperation.
  • Pay attention to your body's signals and take breaks when needed.
  • Drink plenty of water before, throughout and following.
  • Stretch and cool down to ease soreness in the muscles.
  • Be patient with yourself on the tough days. Your intensity will increase by a steady effort.
  • Enjoy yourself and feel inspired by your achievements!

The Bottom Line

HIIT is a time-efficient and efficient workout that beginners are able to alter to suit their current fitness level. The combination of intense exercise with rest periods keep your heart rate high increases your metabolism and increases endurance for your cardio. Begin with our two HIIT beginner regimens and gradually increase intensity as you improve your fitness. Only 20-30 minutes three times every week will boost your metabolism and speed up fat loss. The great thing about HIIT is the fact that it has the ability to develop with your progress. Enjoy yourself, move and increase your fitness levels with these basic HIIT exercises!

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