These 7 beginner-friendly HIIT workouts require no equipment
HIIT, or high-intensity interval training, has become a popular workout style in recent years. And for good reason – HIIT workouts are more effective at burning fat and increasing cardio endurance than traditional cardio workouts. But what if you’re new to HIIT and don’t know where to start? Or what if you don’t have any equipment and can’t go to the gym? Not to worry – there are plenty of beginner-friendly HIIT workouts that require no equipment whatsoever. In this blog post, we will share 7 of our favourite HIIT workouts that you can do at home with no equipment needed.
What is HIIT?
High-intensity interval training (HIIT) is a type of exercise that alternates between short bursts of intense activity and periods of recovery or low-intensity activity. It can be done with any type of activity, such as running, swimming, biking, or rowing, but it is often done with bodyweight exercises like squats, push-ups, and burpees.
The benefits of HIIT include improved cardiovascular fitness, increased fat burning, and a time-efficient workout.
To do HIIT, you will need to warm up first, then alternate between periods of work and recovery for 20-30 minutes. The work period should be at your maximal effort level, while the recovery period should be at a level where you can still talk comfortably.
What are HIIT workouts?
There are a lot of different HIIT workouts (for beginner also), but they all have one thing in common: they’re short, intense, and designed to get your heart rate up.
HIIT workouts usually consist of a warm-up period followed by a series of short, max-effort bursts of activity, followed by a cool-down period. The idea is to go as hard as you can during the work periods, and then recover fully during the rest periods.
HIIT workouts can be done with any type of cardio equipment (treadmill, elliptical, bike, rowing machine, etc.), or even just bodyweight exercises. And the best part is, you don’t need any special equipment or knowledge to do them – just some motivation to give it your all!
The Benefits of HIIT
High-intensity interval training is one of the best ways for one to get in shape quickly and efficiently. It involves short bursts of intense activity followed by periods of rest and can be done with no equipment at all. HIIT has many benefits, including:
- Improved cardiovascular health: HIIT helps in improving one’s cardiovascular health and reducing the chances of that person being prone to cardiovascular diseases.
- Increased fat loss: If you’re looking for a way to burn fat quickly, HIIT is the perfect match for you. Try these exercises and see for yourself!
- Increased muscle endurance: HIIT also helps in increasing your muscle endurance.
- Improved mental health and well-being: HIIT workouts are a great way to improve your physical as well as mental health and well-being.
HIIT is one of a great workouts for beginner because it can be done anywhere, at any time, and requires no equipment. It is also a very efficient workout, so you can see results quickly. If you are looking to improve your fitness level and lose weight, HIIT is a great option.
7 HIIT Workouts for Beginners
HIIT, also known as high-intensity interval training, is a type of exercise that alternates between short bursts of intense activity and periods of rest. HIIT workouts are great for beginners because they can be modified to fit any fitness level.
There are many benefits to HIIT workouts, including improved cardiovascular health, increased fat burning, and improved metabolic function. HIIT workouts are also very time efficient, making them ideal for busy people who want to get a quick workout in.
To get started with HIIT, all you need is your body weight. Here are seven beginner-friendly HIIT workouts that require no equipment:
- High knees: Start by standing with your feet shoulder-width apart. Pull your right knee up until it reaches your chest, then quickly switch and bring your left knee up at the same level. Alternate sides for 30 seconds to one minute.
- Butt kicks: Start by standing with your feet shoulder-width apart. Kick your right foot back behind you so that your heel hits your butt, then quickly switch and kick your left foot back. Alternate sides for 30 seconds to one minute.
- Squat jumps: Start by standing with your feet shoulder-width apart and lower into a squat position. Jump as high up as you can and then land back in the initial squat position. Continue this exercise for 30 seconds up to one minute.
- Mountain climbers: Start in a push-up position with your hands and feet on the ground. Pull your right knee up until it reaches your chest, then quickly switch and bring your left knee up at the same level. Alternate sides for 30 seconds to one minute.
- Burpees: Start standing with your feet shoulder-width apart. Lower into a squat position, then place your hands on the ground and kick your feet back so that you’re in a push-up position. From here, jump your feet back up to the squat position and stand up. Continue this exercise for 30 seconds up to one minute.
- Jumping jacks: Start by standing with your feet together and your hands at your sides. Jump up and spread your legs out so that your feet are shoulder-width apart, then quickly jump back to the starting position. Continue this exercise for 30 seconds up to one minute.
- Plank jacks: Start in a push-up position with your hands and feet on the ground. Jump your feet out so that they land shoulder-width apart, then quickly jump them back to the starting position. Continue this exercise for 30 seconds up to one minute.
HIIT workouts are a great way to get your heart rate up and burn some extra calories. If you’re new to HIIT, start with one of the above workouts and see how you feel. You can always add more intensity as you get more comfortable with the movements.
How to Get Started with HIIT
HIIT, or high-intensity interval training, is a type of exercise that alternates between short periods of intense activity and shorter periods of rest or recovery. HIIT can be done with any type of cardiovascular exercise, such as running, biking, rowing, or stair climbing.
The key to HIIT is working at near your maximum capacity during the active intervals, and then allowing yourself to recover fully during the rest intervals. This type of training is very demanding and should only be attempted by those who are already in good shape and have some experience with cardiovascular exercise.
If you’re new to HIIT or just starting on your fitness journey, it’s important to ease into things gradually. Start with intervals that are 30 seconds of activity followed by 60 seconds of rest. As you get more comfortable with HIIT, you can increase the intensity of your activity intervals and decrease the duration of your rest intervals. Just be sure not to push yourself too hard too fast – listen to your body and stop if you feel like you’re getting overexerted.
Don’t let the lack of equipment stop you from starting your HIIT journey! These 7 beginner-friendly workouts can be done anywhere, and require no special equipment. So what are you waiting for? Get started today and see how quickly you can start seeing results.