Looking for some beginner HIIT workouts you can do at home? You’re not alone. Because, let’s face it… not everyone has the time to visit the gym 3-5 times per week. Home workouts are often so much easier to fit into our hectic schedules.
And, if you’re looking for maximum results in the shortest amount of time, HIIT is a great choice!
Research indicates that High Intensity Interval Training (HIIT) may be one of the best ways to burn fat and get that lean, toned body everyone dreams about yet so few actually achieve (1).
HIIT is also a great way to boost your fitness level. As a matter of fact, one study found that just one minute of HIIT, performed three days a week for six weeks, significantly improved blood sugar scores and aerobic capacity (a measure of physical fitness) in a group of sedentary people (2).
In this article you’ll discover some great beginner HIIT workouts you can safely do from home (or anywhere else).
- 1 How to do HIIT
- 2 How often to do HIIT workouts
- 3 Start with a warm up
- 4 HIIT Workouts At Home For Beginners
- 5 How to design your own beginner HIIT workouts
- 6 Done for you HIIT home workout programs
- 7 Some more beginner HIIT workouts
How to do HIIT
As the name suggests, HIIT workouts consist of High Intensity bursts (Intervals) of an exercise followed by a short period of rest between each set.
In other words, you work as hard as you can, then take a short rest and then work as hard as you can. Intensity is the key to an effective HIIT workout.
A typical HIIT workout will last anywhere between 20-45 minutes. Although, as the study mentioned above indicates… even a few minutes of HIIT 3-4 times per week can have a significant impact on your fitness levels.
Best HIIT ratio for beginners
So, HIIT consists of exercise (work phase) and rest (recovery phase). But how long should each phase be for a beginner HIIT workout.
There are a couple of different guidelines. Some experts recommend that beginners start with a 1:3 work to rest ratio.
For instance, you would do 30 seconds of exercise and then rest for 90 seconds.
Others recommend starting with a 1:2 work:rest ratio.
As your fitness level improves you can gradually increase the lenght of the work phases and reduce the rest phases until you are at a ratio of 3:1 work:rest.
There’s also another way to determine your work:rest ratio. This method takes into account that everyone is unique. It’s actually really simple. You work until you are fatigued. Then you rest until you are recovered. Then you repeat the process. The video below explains this method in more detail.
Which ratio should you use? The best way to determine this is to try each of them and see wich one feels best for you. The easiest way is to just start with a 1:3 work:rest ratio and work your way up as your fitness level improves.
Okay, now you know which ratio to use for your HIIT, let’s look at some simple, done for you workouts you can do from home.
How often to do HIIT workouts
If you think you have to be working out every single day for the best and fastest results… you’re wrong! When it comes to HIIT workouts, you definitely don’t have to do them every day.
As a matter of fact, daily HIIT workouts can actually be counter productive. This is because your body needs time to recover between workouts.
You should have at least a one-day break between every HIIT workout you do. This means you should never be doing more than 4 workouts per week. 3 HIIT workouts per week is usually enough. You shouldn’t be doing more than one HIIT workout every other day.
Start with a warm up
You should start any type of workout with a short warm up. This is especially true if you’re planning to workout from home without the supervision of a trainer.
A warm up only has to take a couple of minutes. It gets your heart pumping, your blood flowing and prepares your joints and muscles for the workout to come. This greatly reduces the risk of injuries.
Here’s a nice and easy cardio warm up that you can use before your HIIT workouts:
HIIT Workouts At Home For Beginners
Here are some great beginner HIIT workouts to get you started on your journey to a lean, strong and healthy body. All of them are equipment free so you can easily do them from home. All you need is a bit of floor space.
10 Minute Full Body Beginner HIIT Workout
For advanced athletes this may be just a warm up or cool down workout. For beginners, however, this is a great full body HIIT style workout to get you on track to a fitter, leaner body.
The workout consists of 2 sets of 5 exercises and lasts just 10 minutes. If you want to increase the length just do 3-4 sets instead of 2.
The five exercises are:
- Shoulder taps with toe touches
- Hover crunches
- Walk-out to plank with (knee) push-up
- Squat shuffle with burpee
- Lunge with kick
14 Minute Low Impact Beginners HIIT Workout
This is another great full-body workout for people who are just starting out with HIIT training. It’s going to help build your fitness so you can progress on to more challenging workouts.
This workout consists 2 sets of 7 exercises. Because it is only 14 minutes it uses a 1:1 work:rest ratio. If this is too intense for you simply use a 1:2 or even 1:3 ratio. However, remember you have to really push yourself to get the most out of HIIT workouts.
The exercises in this workout are:
- Standing knee to elbow crunches
- Squats with reach-ups
- Slow-mo burpees
- Up-down planks
- Side lunges with toe touches
- Slow-mo mountain climbers
20 Minute Full Body Beginner HIIT Strength Workout
This is another great HIIT workout beginners can easily do from home. At 20 minutes, it’s a bit longer than the previous two. It consist of five exercises and uses a 1:1 ratio of 40 seconds exercise followed by 40 seconds rest. Of course, if that is too intense you can try it with a 1:2 exercise/rest ratio.
Note that the fifth exercise in this workout can optionally be done with resistance. For this you can use just about anything, from dumbbells to bricks or milk jugs filled with water.
The exercises in this workout are:
- X Jump
- Squat with calf raise
- Push-up (on Knees)
- Slow bicycle
- Weighted lunge
How to design your own beginner HIIT workouts
Want to get creative and create your own home HIIT workouts? It’s actually pretty simple. You can turn just about any exercise into a HIIT workout. Remember, it’s about alternating short bursts of intense exercise with periods of rest.
you don’t need any expensive equipment or a gym membership. You can easily create HIIT workouts using nothing but bodyweight exercises.
Here are some simple guidelines you can use to design your own beginner HIIT workouts:
- Decide how long you want your workout to be. A typical HIIT workout is between 20-30 minutes.
- Determine your work:rest ratio. If you’re a beginner it’s best to start with 1:3 or 1:2. For example 30 seconds work alternated with 90 seconds rest.
- Pick 3-5 exercises. Ideally the combination of exercises you pick should work your whole body. For example, you might pick one exercise that works your upper body, one that works your legs and one full body exercise
- Complete as many rounds of the circuit as possible within the time you set yourself. There are many free apps that can help you time your intervals.
Done for you HIIT home workout programs
If you don’t feel confident in designing your own workouts… or you just don’t have the time, there are some great home workout programs that incorporate HIIT training.
The nice things about these programs is that they are well structured and the exercises and follow along workouts are taught by people who know what they are doing.
One of the problems with many workouts you find on YouTube is that anyone can post anything. It’s left up to you to determine whether or not a workout is safe/effective.
Here are some great home workouts programs that incorporate HIIT training:
Some more beginner HIIT workouts
30 Minute Home HIIT Workout For Beginners
This 30 minute equipment free home HIIT workout for beginners is a bit longer than the ones mentioned above. It’s a great workout to progress to once you feel comfortable with some of the shorter ones and you really want to go all out.
This workout is equipment free and uses only bodyweight exercises. This makes it a great workout to do from home (or anywhere else where you don’t have access to weights). It consists of 3 circuits of two rounds each. Each circuit consists of 4-6 exercises.
See it on: hiitweekly.com.