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Beginner HIIT Workout

New to High-Intensity Interval Training? This No-Equipment Workout Is Only 20 Minutes

Jun 20 2018

There is so much to love about high-intensity interval training (HIIT). These types of workouts mix intense bursts of activity with short rest periods, and because you can tailor the workout to your ability, it's can be perfect for beginners.

In this workout, you'll be doing 40 seconds of high-intensity work followed by 20 seconds of rest. During that high-intensity interval, your goal is to push yourself to 90 percent of your maximum heart rate. But since you're new to HIIT, feel free to aim for 60 to 75 percent of your personal max, then gradually push yourself harder as you're ready.

The beauty of a HIIT workout is that you don't have to exercise for hours to reap the benefits. Diksha Gautham, NPC bikini bodybuilding competitor and NASM-certified personal trainer in-progress, told POPSUGAR, "A typical HIIT workout should be done in 15 to 20 minutes." You can squeeze that in, right?!

This HIIT workout includes five no-equipment moves so you can do them anywhere. You'll target the legs, butt, core, and arms with these moves, making it the perfect total-body workout when you're short on time.

Directions: Complete the below five-minute round two to four times. If you can, don't rest between rounds. Below are descriptions of each move with modifications if you need them.

40 seconds of cross jacks 20 seconds rest
40 seconds of frogger 20 seconds rest
40 seconds of high-knee skips 20 seconds rest
40 seconds of plank jacks 20 seconds rest
40 seconds of air squats 20 seconds rest

Model: Shafia West

Image Source: Franz Steiner Photography

Cross Jacks

  • Stand with your feet shoulder-width apart and extend your arms straight out to either side with palms facing down.
  • Jump and cross your right arm over your left and your right foot over your left. Jump your legs to the sides and open your arms, then cross with the opposite arm and foot.
Image Source: POPSUGAR Photography

Frogger

  • Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor.
  • Jump your feet back to a plank.
  • To make this exercise easier, only jump halfway or step the feet to the hands instead of jumping.
Image Source: POPSUGAR Photography

High-Knee Skips

  • Skip in place by hopping on your right leg while bringing the left knee up toward your chest. Engage your abs as the knee comes toward your chest.
  • Switch legs and keep skipping while pumping your arms.
  • If skipping is too hard, just raise and lower the knees without jumping.
Image Source: POPSUGAR Photography

Plank Jacks

  • Begin in the plank position with your shoulders over your wrists, your body in one straight line, and your feet together.
  • Like the motion of jumping jacks, jump your legs wide apart and then back together to complete a rep.
  • To make this move easier, jump slowly or alternately step each foot out to the side then back to the center.
Image Source: POPSUGAR Photography

Air Squat

  • Begin with your feet slightly wider than hip-width apart and toes pointed slightly outward.
  • Keeping your weight in your heels, sit back into a deep squat as you raise the arms overhead. Make sure your knees do not go beyond your toes.
  • This completes one rep.
Image Source: POPSUGAR Photography

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