HIIT Workouts for Beginners

So you’ve just started your fitness journey and you want to try HIIT, yet with so much information out there, you’re feeling unsure about where to start. Here at EvolveYou, we understand how intimidating and confusing it can be.

Let’s explore the basics of HIIT together to ensure you’re feeling comfortable and confident and that you understand how to HIIT in a way that works for you. Let’s get it sis 💪🏽

What is HIIT Training?

HIIT or high-intensity interval training is a short, and as the name suggests intense training style that involves doing mini bursts of high-intensity exercise followed by less intense short active recovery periods. In recent years it has gained a lot of popularity as this workout promises big results in a short space of time.

But don’t worry, we know the word ‘intense’ can sometimes sound scary, so we’re here to break it down and empower you as you apply the right amount of challenge to hit your health and fitness goals. 

HIIT for Beginners

The most important thing when it comes to HIIT training is that you work at a high intensity during the bouts of exercise, as this is where the magic happens. However, that being said, if you're new to working out and are a newbie to HIIT it’s really important that you ease yourself in, as you progress at a pace that feels right for you.

How to HIIT if You’re New to it

1. Easy Exercises

Like any good training program the exercises should always be adapted to your ability, so when it comes to HIIT the same applies. If you’re a beginner it’s a good idea to avoid the more advanced movements like:

❌ Burpees
❌ Jump squats
❌ Push-ups

And opt for beginner friendly movements like:

Star jumps
Mountain climbers
✅ Reverse lunges

2. Full Body Focus

When it comes to HIIT it’s important to choose full body exercises where possible, to ensure you get the most out of your movement. So instead of isolation exercises that tend to focus on one muscle group like:

❌ Bicep curls
❌ Shoulder press
❌ Calf raises

Choose compound and cardio exercises that work a variety of muscles ensuring you burn fat faster, think:

✅  Squats
✅  Butt kicks
✅  Plank

3. Form is Fundamental

Maintaining proper form in any workout that you do is essential. Good form ensures that you hit the correct muscles and decreases your risk of injury. When starting any new exercise routine it’s important that you’re comfortable and confident with the movement you’re doing. If you’re ever unsure remember to open up your EvolveYou app, as with each exercise we’ve not only demonstrated each exercise, but we have visual cues to help you ‘HIIT’ it correctly. Remember familia, we’ve got you 💪🏽

4.  Aim to ‘HIIT’ YOUR Max

While it’s important to give it your all during the exercise intervals, your all is very different to the next person. So, be mindful of your body and slow down where you need to. Although this workout may seem like a sprint, your health and fitness journey is a marathon, so treat your body with care by:

✅ Making sure you drink enough water
✅ Slowing down where you need to
✅ Lengthening rest when it feels too much

Modifying exercises if they feel too tough

5. Keep it Short and Sweet

HIIT workouts can vary in length and usually span from about 4 - 30 mins. Any more and you run the risk of not being able to push as hard and therefore not gain the benefits from it. If you’re just getting started I advise that you start small and build up.

That being said, you know we like to make it as simple as possible for you to reach your goals and to feel great. So try this HIIT Workout at Home for Beginners to help you get started...pssst it’s only 4 mins!

:20 Mountain climbers
:10 Rest
:20 Plank
:10 Rest

(Repeat 4 times for a total of 4 minutes)

Bottom Line

HIIT can be a great option for anyone who is pushed for time and is looking to burn fat and increase their fitness. Just remember, if you’re new to HIIT, pacing yourself is crucial, so whether you take it a bit slower in the longer sessions or you lengthen your rest periods, go at a pace that feels good for you. Remember it’s your workout!

Looking for more beginner HIIT workouts to help you get started? Why not try our 7 Day Intro to HIIT. This program is perfect for those looking to ease themselves in. The best thing about it is that no equipment is needed and you can do it from the comfort of your own home.

Download the EvolveYou app today to find more HIIT inspiration as you head towards your health and fitness goals.


Alice Fontecilla

Alice Fontecilla is an author at EvolveYou