High Intensity Interval Training, or HIIT comprises of short bursts of very hard cardio exercises. To push yourself to the max, Khojdeal lists HIIT Workouts for Beginners.

During sets of HIIT exercises, your cardiovascular strength is at display. Comprising of super hard exercise routines, usually in a 20-90 second burst, it is a great way to up your stamina in a more intense kind of way. If you are short on time, HIIT is the best way to see maximum health benefits in minimal time.

HIIT Workouts for Beginners

The benefits of HIIT are many. From burning a lot of calories, increasing metabolism and even reducing blood pressure and blood sugar levels. HIIT is an intense way to get around exercising for hours per day, but is totally worth it if you are short on time, or just enjoy exhausting yourself out after a hard routine. That is the point of HIIT by the way, exercising really hard until you’re too exhausted to continue.

Here are HIIT Workouts for Beginners.

Jump Rope

Jumping rope is a highly intense workout routine. Do it consistently for a long period of time and you have the perfect HIIT routine under the sun. Jumping rope in itself is a great way to get fit or thin down, making it a little more intense will burn an incredible amount of calories by the second.

Push Ups

Push ups also is quite intense on the core and your arms. Figure out the maximum number of push ups you can do before you fall over and start there. So lets say you can do 25 push ups without a break. Start doing three sets of 25 push ups with less than 10 seconds break in between them, and you have a perfect HIIT routine.

Squats and Lunges

Squats and lunges can help lose weight and burn calories almost instantly. A little more intense model is when you constantly, without break do as many as possible. You can divide them into a set of three with minimal break in between for a more intense workout. The point is find you limit and increase it slowly by practicing each day.


Now planking is difficult on its own. A minute plank is probably one of the more enduring things you can do in an HIIT workout routine. But that is the point, push yourself each day, harder and harder, lengthening the time you plank for. You’ll burn a hella amount of calories and increase your endurance ten fold.

Climbing Stairs

Yes, you heard me right. A daily task we all do at some point during our routine outside the gym. Making this into an exercise and pushing yourself even further will result in gaining a much greater stamina much sooner than you would think. Climb stairs fast, with high knee raises and constantly without any breaks. Find a flight of stairs and have a go at it, running up and down as many times as you can before getting exhausted.

Pull Ups

Pull ups are a test of your upper body strength. The age old concept of lifting your own weight is displayed the most while doing pull ups. Do as many pull ups as you can, take a 10 second break to cool off your arms and then do it again. In no time you will see a gradual increase in performance and the ability to lift your own weight much easier.

Weight Exercises

Weight training might not be possible at home if you don’t own any equipment. It is possible to make do with things like buckets filled with water or a bag filled with weighted items, but that is not the point here. While weight training, first make sure to find the weight that you can lift and do sets with. It is useless to lift weights that you have a hard time with. Instead lifting something which is much more doable and consistently making sets with them with minimal breaks is the key.


Most people either don’t want to exercise or they just don’t have the time. Either way, HIIT might just be the thing for you. In short bursts of intense exercise routines with less recovery periods, it is easily the most time efficient way to exercise. There are a lot of ways you can do these exercises, jump rope, sprinting, cycling or body weight exercises to mention a few. To guide you in the right track, Khojdeal lists HIIT Workouts for Beginners.

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