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HIIT Workout Plan for Beginners to Get in Shape

hiit workout plan for beginners

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HIIT workout is the current big thing when it comes to body fitness. Are you struggling with obesity and unnecessary fats?

Do you want to get rid of them like yesterday? Workouts help in burning fats and maintaining a healthy body size and shape.

However, it’s not just any workout. Now, what type of exercise is effective in keeping yourself fit? HIIT is the real deal. Check this out.

What is HIIT?

High-Intensity Interval Training is one of the most effective ways of building muscles, burning fat, and hence getting your body in shape. It entails performing high-intensity anaerobic exercises within short intervals and alternating them with less vigorous recovery periods.

HIIT workout benefits

Unlike other types of workouts, HIIT ensures that you maximize health benefits within a short period of time. In fact, WHO recommends a minimum of 75 minutes of HIIT workout every week.

1) It helps you lose fats

Excess fats can be a great nuisance to anyone. HIIT cardio ensures that you lose unnecessary fats and regain your perfect body shape. National Center for Biotechnology Information (NCBI) Journal of Obesity published a report linking HIIT workout with losing abdomen fats.

It was discovered that HIIT is a very cheap and efficient way of losing fats for obese people, resulted in helping you losing weight if you follow a HIIT workout plan.

2) It strengthens your muscles

Weight training is the ideal way of growing muscles. However, HIIT exercises also help you get some muscles in the areas involved. For example, squats can help you grow muscles on your thighs and butt.

Note that people who were less active before having higher chances of growing muscles from HIIT workouts. This is unlike their previously active counterparts.

3) It can help stabilize your blood pressure

Obese people always have problems associated with high heart rate and high blood pressure. HIIT exercises can help reduce the heart rate and hence the blood pressure.

According to the research conducted by NCBI, hypertension patients can have their blood pressure stabilized in 24 sessions of HIIT workout.

4) It keeps your metabolism rate high 

High-Intensity Interval Training does not just work during the exercise only. You can still enjoy the benefits a few hours after working out. Your metabolic rate will remain high for some time and you will lose lots of fats during this time. Higher metabolism rate helps burn calories in the body at a faster rate.

According to an article published in the health and fitness Cheat-Sheet Journal, your body continues to burn fats even after the HIIT workout in the rebuilding period.

5) It is truly effective despite the time involved

HIIT workout gives you maximum benefits in just a short time. A few minutes of HIIT increases your metabolic rate and hence helps your body burn calories.

According to Dr Josh Axe, elite athletes and Olympic participants usually perform HIIT exercises frequently. Also, Time Magazine confirms that short periods of HIIT produce miraculous results.


What is the difference between HIIT workout and Weight Training?

  • HIIT workout does not require any special equipment while weight training needs the help of special equipment to maximize benefits.
  • HIIT produces great results within a short time while weight training requires a long period of repeated exercises.
  • You can comfortably do HIIT workout at home while weight training must always happen in the gym.

What you need to do before doing HIIT workout

First, make sure you don’t eat immediately prior to the workout. Doing HIIT on an empty stomach helps burn more fats. Now, you need to warm up before engaging in HIIT lest you get yourself injured. Some of the warm-up exercises include jumping ropes, leg swings, air squats, and inchworms. Warming up puts your body in the exercising mode and prevents sudden straining.

HIIT workout plan for beginners

As a beginner, you need to follow a workout plan or have a personal trainer to help you do HIIT the right way. A HIIT cardio workout plan also helps you to set aside enough time for each type of exercise. You can’t keep doing squats for two good hours. Neither can you work out the whole day?

As a beginner, you need to start with easier exercises to protect yourself from too much straining and possible injuries.

Approximately, 10-15 minutes of exercise in weekdays is enough amount of HIIT Workout if you really a newbie to HIIT.

The good thing is, you can comfortably start HIIT workout plan at home and there is no such heavy equipment required to perform.

This is really good, especially if you have a busy schedule.

This will help you boost-up your metabolism, cardiovascular endurance, strengthen muscles, Flexibility and capable your body to take more loads of exercises when you move on to the next level.

You can start with squats, leg lunges, and mountain climbers which are not so difficult for a beginner.

As you progress, you can start incorporating burpees and other more intense exercises into your workout plan.

The following are some of the HIIT workouts you should try out to start with at least for 4 weeks.

In this workout, you will have to complete two rounds of all of those exercises, a total of just 12 minutes of work out including 1 minute of rest after the end of every exercise. You can extend one round more to each exercise or also you can add a few exercises if your body allows*.

 1: Jump squats

Jump Squat

  • Stand with legs shoulder-width apart
  • Slowly move your body down as you bend your knees but keeping your back straight.
  • Once in the squatting position, jump up into the air and land back in the squatting position.
  • Repeat this several times and alternate with a minute of recovery.

 2: Leg Lunges

Leg lunges

  • From the standing position, move one leg in from of the other at a distance of about one foot.
  • Lower your body vertically, bending both of your knees into a 90 degrees angle. Your back knee should be just above the ground.
  • Exert some force on the front leg and use the reaction force to push yourself back up. Repeat this a few times and switch legs.

 3: Mountain climbers

Mountain climber

  • Lower yourself down into the plank position and place your legs shoulder-width apart.
  • Pull your knee towards your chest and quickly switch to the other knee.
  • Repeat this several times.

 4: Squats


  • Stand upright with your legs shoulder-width apart.
  • Lower your body into the sitting position making sure your back remains upright. Also, make sure your knees are behind your toes and you can see them.
  • Once in the sitting position, push your butt up into the standing position.
  • Repeat these exercises a number of times until exhausted.
  • Alternate with short recovery periods.

Also read, What Is Tabata workout – Everything You Need to Know and How to Do It

Who should not do HIIT workout?
  • Pregnant women
  • Women who recently gave birth
  • Injured people
  • People with heart conditions
  • People with weak pelvic floors
Recommended diet after HIIT workout

After working out intensively, you should eat foods rich in proteins and antioxidants. Such include eggs, blueberries, green leafy vegetables, avocado, and protein powder. These foods help in recovery and protein synthesis.

As far as the protein diet is concerned, One should follow the current recommended dietary allowance (RDA) for protein, as per the US National Library of Medicine National Institutes of Health.

A normal person should take at least 0.8 g protein/kg of his/her body weight. Further, it can be increased according to your workout requirement.



To wrap up, a HIIT workout is essential for a healthy body. You should follow the beginner’s workout plan if you haven’t started yet. It is the best way to get your body in shape instead of starving yourself.



This information is only for education & knowledge purposes. We strictly recommend consulting your doctor or physician before doing any high-intensity interval training.


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