* Results may vary. Here is my free 20 minute hiit workout. How to do a 20-minute HIIT workout at home. Continue for one minute. Healthline searched for the year’s best workout videos that last 20 minutes or less. Anyway, I would love for you to share your favorite 20 minute HIIT workout for beginners? So starting with the basics, this 20 minute HIIT workout for beginners is going to give you a good starting point as you venture into your journey of HIIT training. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. Inhale. Plant both feet on the floor slightly further than shoulder width apart. The Greatest 20 Minute HIIT Workout For Beginners If you’re new to HIIT training or even if you’re not, this 20 minute HIIT workout for beginners is nothing short of crazy. Make sure you do a 5-minute warm-up prior to starting this HIIT circuit workout. You can do it anywhere no equipment necessary. Between each circuit of the HIIT workout, you get a 60 second break before moving on to the next circuit. HIIT workouts range from 5-30 minutes. Plant both feet on the floor shoulder-width apart. Please check your inbox and verify email address. But to keep things simple I’m going to be showing you 3 of my favorites that will take you from push-up novice to expert status in no time. Do this HIIT home cardio workout for beginners workout 3 days a week until you can do it with ease and then try some of our more advanced cardio HIIT workouts. HIIT (high-intensity interval training) gives you a big burn in very little time. Start by lying flat on your back on a yoga mat. As you can see, each progression adds an extra element each time to work up to the full burpee. HIIT training forces your body into an anabolic state. It is suitable for both beginners and intermediate, it’s really simple, we are going to do 20 seconds of a basic a move which is either running or marching on the spot. Step your right foot backward to return to the starting position. There’s certain questions every fitness beginner asks and one of the most common ones is: what’s the most efficient workout I can do to achieve my health goals faster? 60 Seconds walk or jog at 6 KMPH; 2 Minutes Run at 10 KMPH or 12 KMPH. Throughout the workout, you’ll be doing various exercises for 40 seconds, followed by a 20 second period of rest. Once you’ve got comfortable with squat jumps we’re going to be taking things up a notch with dumbbell thrusters. Remember to pace yourself to begin with. Burpees are the ultimate conditioning tool for building a strong lean body. Perform one push-up and then perform one row with your left arm. While keeping your hips as still possible, step your left foot inwards, followed by your right foot, to return to the starting position. ! We've sent a confirmation email to . Press your heels into the mat, activate your glutes and raise your pelvis off the floor until your body forms one straight line from chin to knee, resting on your shoulders. Remember that it is important to do a good warm up before your HIIT workout, in order to prepare your muscles and help reduce the risk of injury. Again, once you are able to perform 40-50 reps of each of these exercises then move on to the next one to keep progressing. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor. Complete 2 laps of Circuit 1, before moving on to Circuit 2, and so on. Complete 2 laps of Circuit 1, before moving on to Circuit 2, and so on. HIIT training causes an increase in fat oxidation. Strict adherence to the nutrition and exercise guide are required for best results. If you are in good shape but new to HIIT workouts, go for 15-20 minutes. Exhale. This is your starting position. Here are the progressions we’ll be looking at…. In fact, HIIT is considered to be one of the best kinds of workouts that you can do to burn fat, tone and improve your cardiovascular health. This is a 10-minute HIIT weight loss workout. My approach is simple. Push through your heels and extend your legs to return to the starting position. In this roughly 22 minute workout we have added in a 5 minute warm up and a 5 minute cool down so the intense HIIT proton is only 12 minutes in total. On its own, squats are more than enough to give your quads a real beating. Battle Rope Workout Routines – Are You Ready? First, on our list of progressions, we have the king of lower body exercises the … Rest for 60 seconds before moving on to Circuit 2. HIIT is … Now, get ready to HIIT it! Once you finish the circuit, rest for two minutes, then repeat two to three times. There are 3 exercises within each circuit. Inhale. This HIIT bodyweight circuit is the perfect HIIT workout for beginners. 5 HIIT Workouts For Beginners To Do At Home Now, if you’re a beginner and new to HIIT, these types of workouts would seem really tough and intimidating. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Extend both knees and transfer your weight completely onto your left foot. One of the great things about these kinds of workouts is that you can change them up to do anywhere. Generally, a HIIT workout involves short, intense circuits. Related: 51 HIIT Workout Finishers For Beginners. Continue bending your knees until your upper legs are parallel with the floor. You should be pushing yourself hard and try to do as many reps as possible but you don’t want to overdo it — especially if you’re just starting out with fitness. Repeat 4 more times for a total of 5 rounds, The HIIT workouts above are just the starting point. Your Guide To Doing HIIT Workouts At Home. But before you start cranking out burpees till you fall over and hit your head, let me just need to bring you back down to earth. Try this HIIT workout from Shred415 trainers to kickstart a whole new healthy lifestyle after 50. I can honestly say, you won’t find another move that will kick your ass quite a much as this brutal exercise. An error occurred. If it doesn't arrive soon, check your spam folder. Try this 15 minute HIIT workout plan. Brace your abdominals and ensure that your spine remains in a neutral position. This is the same state your body gets into during and after a heavy lifting session and is the reason why many people that lift weights on a regular basis look so damn good. Return to starting position and bend your torso to the left to allow your left hand to touch your left ankle. Results may vary. Dan Jacobs, welcome to the starting position your entire day s going be... 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