Sports Fitness

HIIT Workouts for Beginners: 10 Exercises & Training Tips (Definite Guide)

Are you looking to get your fitness game on point in a flash? Well then, listen up because High-Intensity Interval Training aka HIIT is about to become your new go-to workout routine! It’s all about quick bursts of hardcore exercise followed by chill-out periods and the best part? You’ll be getting a full-body workout while spending less time than you would on traditional exercises. Now, let me tell you something personally – I used to think that working out needed hours and hours of dedication. But once I discovered HIIT, my mind was blown! So let’s dive into this definitive guide which will teach 10 beginner-friendly exercises that are perfect for mastering HIIT workouts with proper form and technique – all while having a blast! Here’s the thing; I’ve tried each one of these exercises myself (yes, even burpees!), so trust me when I say they’re effective. Not only do they build strength and stamina but also keep boredom at bay. Plus, who doesn’t want to feel like a total badass after crushing a killer workout?! So, let me ask you, are you ready to level up your fitness game with HIIT workouts? 1. Jumping Jacks Jumping Jacks are an excellent way to start your HIIT workout routine as it helps warm up the body and increase heart rate. Begin by standing with your feet together and hands by your side. Then jump up into the air while spreading your feet shoulder-width apart – simultaneously raising both arms above your head in one fluid motion. Jump again to return to the starting position with hands on either side of the body. Repeat this movement for 20 seconds followed by 10 seconds of rest. Repeat multiple times until it becomes strenuous but feasible. 2. Mountain Climbers This exercise can be performed without equipment or from home gym setups anywhere in-between dumbbells, machines, etc. They work on strengthening core muscles while enhancing agility levels as well as working on cardio fitness. Jumping Jacks are a great way to warm up your body and increase your heart rate, making them ideal for HIIT workouts. Start in a high-plank position with shoulders over wrists, palms flat on the floor underneath the shoulders feet about hip-width apart placed firmly against the ground with toes pointing downwards engage the lower abdomen pull the right knee (with leg bent) towards the chest, and place back down then do same left quickly progressing legs alternately whole time trying keeping hips steady rather than swinging them around when struggling to keep pace breath deep exhale lungs completely pulling navel towards the spine. Do 20 seconds of as many repetitions as possible followed by 10 seconds of rest. Repeat multiple times until it gets difficult, but not too much, practice form before speed. 3. Squat Jumps Squat Jumps work on building lower body strength while improving explosiveness, making them an excellent power-building movement for athletes looking to improve their jumping ability or sprint run pace. Incorporating Squat Jumps into your routine can significantly enhance your athletic performance and overall fitness level. Begin by standing with your feet shoulder-width apart and your arms down at your sides. Lower yourself into a squat position, making sure to keep your chest up and your knees aligned with your toes. From there, jump as high as you can and use the balls of your feet to push off the ground before landing softly back into a squat position. Do sets for 20 seconds follow by 10 seconds of rest? Build repetitions slowly until it becomes challenging enough to feel the burn. 4. Plank Planks are an excellent exercise for beginners because they do not require equipment or gym membership besides working on core muscles; they will also help stabilize shoulders, and hips and increase overall body balance. Get into a push-up position keeping arms straight below shoulders shifting weight onto toes ensuring back is straight from the top of head till heels hold still hold tension in buttocks last twenty seconds release unwind then start again following the same amount of timing rest Interval sets above have increased gradually once mastered try one-legged planks or adding hip dips. 5. Burpees Burpees are fine-tuned full-body movements that take effort more than almost any other workout or variation in this guide — including push-ups since it helps train like sprints, lunges, etc. It targets multiple key muscle groups simultaneously – upper- & lower legs butt muscles hamstrings abs chest triceps & shoulders. For doing the burpee – Start standing upright, then go down, place palms flat against the floor, gripping the surface firmly. Jump both legs back simultaneously, finish dropping your trunk towards the ground, elbows bent parallel, knees. Now immediately lower the chin chest floor, and pull thigh muscles (quads) up underneath while lifting the chest, and arms off ground. Keep core tight as momentarily look forward, then reverse motions quickly jumping legs forward, returning to starting position. Related reading 10 Best Fat Burning Exercises at Home for Females Top 10 Best Mountain Bike Brands to Buy (2025) Do Planks Burn Belly Fat? and How Many Planks a Day Can Lose Belly Fat? Do for 20 seconds, rest for 10 seconds, and repeat multiple times until it feels most challenging but not over-exhausting. 6. Skater Steps Skater Steps – these are perfect for those of you who want to improve your leg strength and lateral movement. Skater Steps not only enhance leg strength but also improve your balance and coordination, making them an excellent addition to your HIIT routine. Begin with a standing position, feet shoulder-width apart. Start moving to the right by taking a diagonal step with your left leg behind you to the right side of the body, so that both feet are perpendicular or face away from each other. Step with your right foot behind and slightly across your left leg while swinging your left arm forward, placing it near hip height opposite of the other hand. This is the initial skater step. Repeat, alternating directions, always keeping knees aligned, as well as weight translating in one fluid motion. For optimal results, set similar timings above and apply them here too, continually building upon repetitions. Increase difficulty rapidly. Maintaining proper form during Skater Steps is crucial to prevent injury and maximize effectiveness, especially as you increase repetitions. 7. High Knees These bad boys are great for developing explosive strength in your legs as well as increasing cardiovascular fitness levels. High Knees not only boost leg strength but are also an effective way to elevate your heart rate, contributing to overall fitness improvements. To get started, stand tall in an upright position engaging those ab muscles! Lift one knee at a time towards your chest while using the opposite arm to extend forward. It should look like a hopping motion without actually leaving the ground. Don’t forget to emphasize speed rather than slowing down and overstaying each repetition. Same timing/rest interlace previous sets. 8. Jump Rope or Skipping Rope Jump ropes have been around forever. However, people tend to skip manually or use assistance. To properly strengthen beginners and intermediates, they should begin skipping rope, mainly focusing on adequate form. Yes, initially, it’s impossible. Don’t be discouraged. The actual effort being attempted here doesn’t come naturally or easily. Keep trying; eventually, you’ll succeed in improving upper body stamina and explosiveness aimed at strengthening the quadriceps, hamstrings, glutes, calves, and powerful upright chest movement. Try not to rely heavily on looking ahead. There should be no hesitation or fear. Do sets for 20 seconds follow by 10 seconds of rest? Increase repetitions slowly until it becomes challenging enough to feel the burn in your legs. As you increase the intensity of your jump rope sessions, focus on maintaining a steady rhythm to enhance endurance and coordination. 9. High Plank Jacks High plank jacks exercise is another effective way to improve muscle strength, especially around the abs, hips, and shoulders. Let’s focus more specifically on the upper body rather than the lower. Similar execution to jumping jacks, but performed from a high plank position. Once locked previously, ensure arms are straight below shoulders, as well as toes pressed firmly against carpet, tile, etc. Now start by spreading legs wide apart back to neutral, then repeat. Vary the rate during movements both when forcing apart & narrowing together again. Do this repetition cyclically, adding advanced improvements over time. 10. Lateral Shuffle Lateral Shuffle involves moving laterally from right to left while keeping low to the ground and keeping feet opposite of one another. Performing a somewhat figure-eight-like motion with hips while scissoring-like arm movement occurs shuffling-leaning so your feet stay in one spot allowing you to cover some ground without advancing making stride. The increasing difficulty, increasing the spreading arms’ distance between the torso, increasing speed, challenging oneself. Related reading 10 Best Weight Loss Exercises for Females at Home 2025 Cardio Exercise at Home: Benefits, List, and Beginner Guide HIIT Workout Sample Here is a sample HIIT workout routine that incorporates the above ten exercises: This routine is designed to provide a balanced mix of cardiovascular and strength-building exercises, ensuring a comprehensive workout. Warm-up: Jumping Jacks – 20 seconds on, 10 seconds rest (2 sets) Jumping jacks serve as an excellent warm-up to get your heart rate up and prepare your muscles for more intense movements. Mountain Climbers – 20 seconds on, 10 seconds rest (3 sets) Mountain climbers are a full-body workout that engages your core while also improving agility and endurance. Squat Jumps – 20 seconds on, 10 seconds rest (3 sets) Squat jumps not only build leg strength but also enhance explosive power, making them a valuable addition to your routine. Plank – Hold for 30 seconds, rest for 10 seconds (2 sets) Holding a plank is crucial for developing core stability and improving posture, essential for overall fitness. Burpees – 20 seconds on, 10 seconds rest (3 sets) Burpees are a high-intensity exercise that can significantly boost your cardiovascular endurance while working multiple muscle groups. Skater Steps – 20 seconds on, 10 seconds rest (2 sets on each side) Skater steps help improve lateral movement and balance, which are important for overall athletic performance. High Knees – 20 seconds on,10 seconds rest (2 sets) Jump rope – Jump for twenty-five counts without the rope hitting feet and take a break of ten follow this pattern while incorporating variations to master the technique(1 set). To enhance your coordination and rhythm, consider incorporating different jump rope techniques, such as crossovers or high knees, as you progress. High-Plank Jacks- hold plank as before alternate widen narrow feet placement(2 sets). High-Plank Jacks not only strengthen your core but also improve cardiovascular fitness, making them a great addition to your HIIT routine. Lateral Shuffle-start shuffling right at a fast pace then left similarly with arm movements fairly low. (4 sets) The Lateral Shuffle helps enhance agility and quickness, which are beneficial for various sports and activities. Cool Down: Stretch and breathe This workout should take you around twenty-thirty minutes and can be adjusted(more or fewer exercises and time under load) accordingly to suit specific needs and abilities. This time frame allows for a balanced workout that maximizes efficiency while ensuring adequate recovery between exercises. It’s important to remember that while high-intensity workouts are effective in getting results, it’s equally necessary to put effort during each movement without putting undue stress or strain as proper technique/form help against injury in the both short and long run! Key Takeaways HIIT workouts are an excellent way to get in shape, increase your fitness levels, and build endurance quickly. By incorporating these exercises into your routine, you’ll be able to work towards building strength and agility all while burning calories! Remember that HIIT workouts are intended to be high-intensity exercises; hence proper technique and form must be maintained throughout each activity. Practice gradually with lesser reps leading up towards proficiency then expand gradually with incrementing number cycles and adding extra resistance as weights on legs, etc, never push the body beyond limits because better progress can happen only through gradual changes anyhow good luck! Ulike Welcome to Ulike! We hope our expertise can bring value to you.

Nov 26, 2025

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Table of Contents

Now, let me tell you something personally – I used to think that working out needed hours and hours of dedication. But once I discovered HIIT, my mind was blown! So let’s dive into this definitive guide which will teach 10 beginner-friendly exercises that are perfect for mastering HIIT workouts with proper form and technique – all while having a blast!

Here’s the thing; I’ve tried each one of these exercises myself (yes, even burpees!), so trust me when I say they’re effective. Not only do they build strength and stamina but also keep boredom at bay. Plus, who doesn’t want to feel like a total badass after crushing a killer workout?!

So, let me ask you, are you ready to level up your fitness game with HIIT workouts?

1. Jumping Jacks

Jumping Jacks are an excellent way to start your HIIT workout routine as it helps warm up the body and increase heart rate. Begin by standing with your feet together and hands by your side. Then jump up into the air while spreading your feet shoulder-width apart – simultaneously raising both arms above your head in one fluid motion. Jump again to return to the starting position with hands on either side of the body.

Repeat this movement for 20 seconds followed by 10 seconds of rest. Repeat multiple times until it becomes strenuous but feasible.

2. Mountain Climbers

This exercise can be performed without equipment or from home gym setups anywhere in-between dumbbells, machines, etc. They work on strengthening core muscles while enhancing agility levels as well as working on cardio fitness.

Jumping Jacks are a great way to warm up your body and increase your heart rate, making them ideal for HIIT workouts.

Start in a high-plank position with shoulders over wrists, palms flat on the floor underneath the shoulders feet about hip-width apart placed firmly against the ground with toes pointing downwards engage the lower abdomen pull the right knee (with leg bent) towards the chest, and place back down then do same left quickly progressing legs alternately whole time trying keeping hips steady rather than swinging them around when struggling to keep pace breath deep exhale lungs completely pulling navel towards the spine.

Do 20 seconds of as many repetitions as possible followed by 10 seconds of rest. Repeat multiple times until it gets difficult, but not too much, practice form before speed.

3. Squat Jumps

Squat Jumps work on building lower body strength while improving explosiveness, making them an excellent power-building movement for athletes looking to improve their jumping ability or sprint run pace.

Incorporating Squat Jumps into your routine can significantly enhance your athletic performance and overall fitness level.

Begin by standing with your feet shoulder-width apart and your arms down at your sides. Lower yourself into a squat position, making sure to keep your chest up and your knees aligned with your toes. From there, jump as high as you can and use the balls of your feet to push off the ground before landing softly back into a squat position.

Do sets for 20 seconds follow by 10 seconds of rest? Build repetitions slowly until it becomes challenging enough to feel the burn.

4. Plank

Planks are an excellent exercise for beginners because they do not require equipment or gym membership besides working on core muscles; they will also help stabilize shoulders, and hips and increase overall body balance. Get into a push-up position keeping arms straight below shoulders shifting weight onto toes ensuring back is straight from the top of head till heels hold still hold tension in buttocks last twenty seconds release unwind then start again following the same amount of timing rest Interval sets above have increased gradually once mastered try one-legged planks or adding hip dips.

5. Burpees

Burpees are fine-tuned full-body movements that take effort more than almost any other workout or variation in this guide — including push-ups since it helps train like sprints, lunges, etc. It targets multiple key muscle groups simultaneously – upper- & lower legs butt muscles hamstrings abs chest triceps & shoulders. For doing the burpee – Start standing upright, then go down, place palms flat against the floor, gripping the surface firmly. Jump both legs back simultaneously, finish dropping your trunk towards the ground, elbows bent parallel, knees. Now immediately lower the chin chest floor, and pull thigh muscles (quads) up underneath while lifting the chest, and arms off ground. Keep core tight as momentarily look forward, then reverse motions quickly jumping legs forward, returning to starting position.

6. Skater Steps

Skater Steps – these are perfect for those of you who want to improve your leg strength and lateral movement.

Skater Steps not only enhance leg strength but also improve your balance and coordination, making them an excellent addition to your HIIT routine.

Begin with a standing position, feet shoulder-width apart. Start moving to the right by taking a diagonal step with your left leg behind you to the right side of the body, so that both feet are perpendicular or face away from each other. Step with your right foot behind and slightly across your left leg while swinging your left arm forward, placing it near hip height opposite of the other hand. This is the initial skater step.

Repeat, alternating directions, always keeping knees aligned, as well as weight translating in one fluid motion. For optimal results, set similar timings above and apply them here too, continually building upon repetitions. Increase difficulty rapidly.

Maintaining proper form during Skater Steps is crucial to prevent injury and maximize effectiveness, especially as you increase repetitions.

7. High Knees

These bad boys are great for developing explosive strength in your legs as well as increasing cardiovascular fitness levels.

High Knees not only boost leg strength but are also an effective way to elevate your heart rate, contributing to overall fitness improvements.

To get started, stand tall in an upright position engaging those ab muscles! Lift one knee at a time towards your chest while using the opposite arm to extend forward. It should look like a hopping motion without actually leaving the ground. Don’t forget to emphasize speed rather than slowing down and overstaying each repetition.

Same timing/rest interlace previous sets.

8. Jump Rope or Skipping Rope

Jump ropes have been around forever. However, people tend to skip manually or use assistance. To properly strengthen beginners and intermediates, they should begin skipping rope, mainly focusing on adequate form. Yes, initially, it’s impossible. Don’t be discouraged. The actual effort being attempted here doesn’t come naturally or easily. Keep trying; eventually, you’ll succeed in improving upper body stamina and explosiveness aimed at strengthening the quadriceps, hamstrings, glutes, calves, and powerful upright chest movement. Try not to rely heavily on looking ahead. There should be no hesitation or fear.

Do sets for 20 seconds follow by 10 seconds of rest? Increase repetitions slowly until it becomes challenging enough to feel the burn in your legs.

As you increase the intensity of your jump rope sessions, focus on maintaining a steady rhythm to enhance endurance and coordination.

9. High Plank Jacks

High plank jacks exercise is another effective way to improve muscle strength, especially around the abs, hips, and shoulders. Let’s focus more specifically on the upper body rather than the lower. Similar execution to jumping jacks, but performed from a high plank position. Once locked previously, ensure arms are straight below shoulders, as well as toes pressed firmly against carpet, tile, etc. Now start by spreading legs wide apart back to neutral, then repeat. Vary the rate during movements both when forcing apart & narrowing together again. Do this repetition cyclically, adding advanced improvements over time.

10. Lateral Shuffle

Lateral Shuffle involves moving laterally from right to left while keeping low to the ground and keeping feet opposite of one another. Performing a somewhat figure-eight-like motion with hips while scissoring-like arm movement occurs shuffling-leaning so your feet stay in one spot allowing you to cover some ground without advancing making stride. The increasing difficulty, increasing the spreading arms’ distance between the torso, increasing speed, challenging oneself.

HIIT Workout Sample

Here is a sample HIIT workout routine that incorporates the above ten exercises:

This routine is designed to provide a balanced mix of cardiovascular and strength-building exercises, ensuring a comprehensive workout.

Warm-up: Jumping Jacks – 20 seconds on, 10 seconds rest (2 sets)

Jumping jacks serve as an excellent warm-up to get your heart rate up and prepare your muscles for more intense movements.

Mountain Climbers – 20 seconds on, 10 seconds rest (3 sets)

Mountain climbers are a full-body workout that engages your core while also improving agility and endurance.

Squat Jumps – 20 seconds on, 10 seconds rest (3 sets)

Squat jumps not only build leg strength but also enhance explosive power, making them a valuable addition to your routine.

Plank – Hold for 30 seconds, rest for 10 seconds (2 sets)

Holding a plank is crucial for developing core stability and improving posture, essential for overall fitness.

Burpees – 20 seconds on, 10 seconds rest (3 sets)

Burpees are a high-intensity exercise that can significantly boost your cardiovascular endurance while working multiple muscle groups.

Skater Steps – 20 seconds on, 10 seconds rest (2 sets on each side)

Skater steps help improve lateral movement and balance, which are important for overall athletic performance.

High Knees – 20 seconds on,10 seconds rest (2 sets)
Jump rope – Jump for twenty-five counts without the rope hitting feet and take a break of ten follow this pattern while incorporating variations to master the technique(1 set).

To enhance your coordination and rhythm, consider incorporating different jump rope techniques, such as crossovers or high knees, as you progress.

High-Plank Jacks- hold plank as before alternate widen narrow feet placement(2 sets).

High-Plank Jacks not only strengthen your core but also improve cardiovascular fitness, making them a great addition to your HIIT routine.

Lateral Shuffle-start shuffling right at a fast pace then left similarly with arm movements fairly low. (4 sets)

The Lateral Shuffle helps enhance agility and quickness, which are beneficial for various sports and activities.

Cool Down: Stretch and breathe

This workout should take you around twenty-thirty minutes and can be adjusted(more or fewer exercises and time under load) accordingly to suit specific needs and abilities.

This time frame allows for a balanced workout that maximizes efficiency while ensuring adequate recovery between exercises.

It’s important to remember that while high-intensity workouts are effective in getting results, it’s equally necessary to put effort during each movement without putting undue stress or strain as proper technique/form help against injury in the both short and long run!

Key Takeaways

HIIT workouts are an excellent way to get in shape, increase your fitness levels, and build endurance quickly. By incorporating these exercises into your routine, you’ll be able to work towards building strength and agility all while burning calories! Remember that HIIT workouts are intended to be high-intensity exercises; hence proper technique and form must be maintained throughout each activity. Practice gradually with lesser reps leading up towards proficiency then expand gradually with incrementing number cycles and adding extra resistance as weights on legs, etc, never push the body beyond limits because better progress can happen only through gradual changes anyhow good luck!