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High Intensity Interval Training for Beginner

High-Intensity Exercises

  1. Sprinting in place
  2. Jump squats
  3. Mountain climbers
  4. Burpees
  5. Jump lunges
  6. Jumping jacks
  7. Push-ups
  8. High knees
  9. Active Rest Exercises

Active Rest Exercises

  1. Walking in place
  2. Jogging in place
  3. Marching in place
  4. Side steps
  5. Standing twists
  6. Knee raises

Here’s an example HIIT workout routine that alternates between high-intensity exercises and active rest exercises:

Warm-up: 5 minutes of light cardio (e.g. jogging in place, jumping jacks)

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Repeat the above sequence for a total of 20 minutes.

Cool-down: 5-10 minutes of stretching.

Remember to adjust the workout to your personal fitness level and goals, and always listen to your body to avoid injury.