HIIT Workout Routine for Beginners at Home

We are all trying to lose body fat, but in this day and age of multitasking, you are barely getting enough time to exercise. When you do you, you can’t seem to rely on any of these fitness gimmicks. You are in the right to feel this way. However, most fitness systems like yoga, barre classes, and cardio do work but yield little results in contrast to the time you put in.

Cardio will throw you all over the place with no visible results. While strength training will drain your strength considerably, and you will be tired throughout the entire day.

If you are here, then you must have heard a great deal about HIIT, which stands for High-Intensity Interval Training. Its popularity has been on the surge for some time now and for a good reason. HIIT is the ultimate all-in-one fitness system that holds the potential to shred your body fat down to a single digit, no muscle loss to worry about. In fact, HIIT builds lean muscle while it burns fat and boosts your overall endurance level.

HIIT will require you to perform a workout with full intensity for a short period. Meaning, you are building muscle while dropping fat, without having to put in long hours at the Gym. All you need is a HIIT workout at home for beginners, and I am here just to show you that.

Stretching & Warm-Up

You don’t have to follow any particular stretching motion. Do whatever makes you feel that deep stretching sensation in your muscles. This goes without saying, but be sure to stretch on the muscle groups you will be engaging in your HIIT for beginners.

You should always get your blood circulating before doing intense and heavy workouts, or you may end up injuring yourself and also risk the chance of fatiguing.

PRO TIP: If you can, do the basic Asanas(Yoga Poses) to really get your blood flowing.

Crossover Toe Touch Stretch

Stand straight and bend down. Exhale as you touch your left foot’s toe with your right hand. Hold the pose for deep stretching. Now slowly get back up. Repeat on the other side.


Just do basic push-ups. 10 reps with 5 sets will suffice. If you’re wondering why we’re doing push-ups for your wamp up in a list of stretches, it’s obviously to warm you up and activate your pectoral muscles for the HIIT list.

Single-Leg Squat Press

I am not familiar with what it’s actually called. Still, this one is my personal favorite, and I do it on the regular. Get in a squatting position. Keep the supporting leg in front of you, while you keep the other one folded up in a squat. Repeat with the other leg.

The Cobra

Lie on the floor, face down. Keep your palms cheek level, like a reptile trying to do a push-up. Arch up your back, as if you are trying to look behind you in that position.

Core Stretch

The title is self-explanatory. You stand up tall. Place your palms above your hips and bend down backward to pull the muscle fibers in your bottom torso. You can move on to your HIIT workout at home for beginners now that you are done stretching your back, glutes, thighs, hip flexors, and abs.

HIIT for Beginners:

You will have to follow the workout list below in a structured way. First, do 1 exercise for 30 seconds, take 10 seconds off, and move on to the next one with the same duration. Remember, these will have to be done one after the other. If you indulge in long breaks or do these separately at different times, they will cease to be HIIT and will be basic yoga and calisthenics.

1.   Jumping Jacks

This also goes by the name Star Jump because of the star-shaped formation of this move. This is a fundamental marine warm-up drill. But don’t let that scare you off. As I said, it’s an essential warm-up, so no of that advanced training. These are super fun to do, have easy to make moves. This will feel effortless once you get in on the trance of your body’s motion. Other than your legs, abs, and back, it considerably tones down your deltoids as well.

How to Do:

  • Stand up with your hands by your side.
  • Jump up with your legs thrown outwards, like an explosion.
  • Do an overhead clap while you jump.
  • Sync your clap and jump.
  • Be sure to pull up your hands, using your shoulders/deltoids.
  • Repeat after you’re done with the first set of workouts.

2. Squat Jack

This one is one of those deep burn inducing moves where it really works your abs, quadriceps, and your back. All while shooting up your stamina to significant levels. This also comes with an excellent afterburn effect, meaning you burn fat throughout the rest of the day, even after you are done exercising. It’s like being on a paid leave.

How to Do:

  • Stand in a squatted position
  • Keep your back as straight as you can
  • Hold your palms together and keep them in front of your face
  • Start hoping in and out your legs, while in the squatting position
  • Initially, you won’t be able to stand the burn but keep at it.

Try getting into a more comfortable hold when you’re about to give up.

3. Explosive Squats

It will feel impossible to go at this one right after the squat jacks, but I assure you that you will find this to be less rigid than the former. The explosive squat targets your Quadriceps, Calves, Glutes, and Hamstrings. The primary benefits you can expect are much longer jumps significantly more power when you walk, run, and train. Less fatigue from using your legs is another benefit you can enjoy.

How to Do:

  • Get into a squatting position
  • Instead of getting up, jump up.
  • Fall back and jump right back up.
  • Throw your hands outward as you did in jumping jacks
  • Your hand motion and your jumps should be in sync.

4. High Knees

Since you are doing HIIT workout at home for beginners, running is a must. However, running/jogging/walking are all something you do at a gym or on the road. High knees will be your indoor alternative and just as effective.

How to Do:

  • Stand straight.
  • Keep your hands like you do when you jog.
  • Now push your legs up like you’re jogging.
  • Make sure your heel comes in contact with your buttocks.
  • Do this as fast as you possibly can.

5. Clapping Push Up

This one is the only upper torso workout in this list of HIIT for beginners. This will completely demolish your pecs, but you will enjoy it. There is a real sense of accomplishment when you’re successfully doing this. It also dramatically builds up on your explosive stamina.

How to Do:

  • Get on a close width push up position.
  • Push yourself up with a burst of energy.
  • Your upper body should reach midair when you push up.
  • Fall back and repeat.

Note: 9 Common HIIT Mistakes Nbc talk about Hiit News at their press.