High Intensity Interval Training for Beginner
High-Intensity Exercises
- Sprinting in place
- Jump squats
- Mountain climbers
- Burpees
- Jump lunges
- Jumping jacks
- Push-ups
- High knees
- Active Rest Exercises
Active Rest Exercises
- Walking in place
- Jogging in place
- Marching in place
- Side steps
- Standing twists
- 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
-
High-Intensity Exercise (30 seconds):
- Sprinting in place
-
Active Rest Exercise (30 seconds):
- Walking in place
Set 2
- High-Intensity Exercise (30 seconds):
- Jump squats
- Active Rest Exercise (30 seconds):
- Marching in place
Set 3
- High-Intensity Exercise (30 seconds):
- Mountain climbers
- Active Rest Exercise (30 seconds):
- Side steps
Set 4
- High-Intensity Exercise (30 seconds):
- Burpees
- Active Rest Exercise (30 seconds):
- Standing twists
Set 5
- High-Intensity Exercise (30 seconds):
- Jumping lunges
- Active Rest Exercise (30 seconds):
- Knee raises
Set 6
- High-Intensity Exercise (30 seconds):
- Push-ups
- Active Rest Exercise (30 seconds):
- Jogging in place
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.