HIIT WORKOUT FOR BEGINNERS
7
DUMBBELL EXERCISES FOR YOUR NEXT HIIT WORKOUT!
HIIT for Beginners
3 BENEFITS OF HIIT TRAINING
✅ Burns major calories
✅ Improved cardiovascular endurance
✅ Help build lean muscle and burn fat
TRY THIS HIIT WORKOUT
➡️
HIIT Guide
HIIT VS. INTERVAL TRAINING
✅ HIIT = work to rest ratio
Working as hard as you can for the working time and taking rest for the rest ratio
TRY THIS HIIT WORKOUT
➡️
HIIT Guide
1
BURPEE + UPRIGHT ROW
Targets:
chest, core, upper back
Take each move at your own speed!
2
PUSH UP, LUNGE + OVERHEAD PRESS
Targets:
quads, shoulders and core
Working on balance using unilateral strength
3
SKATER +
LINE HOP
Targets:
Total body - cardio crusher
For modifications take the jump out and tap foot forward & back.
4
SQUAT HEEL TAP + JUMP
Targets:
glutes, inner thighs, & quads
Stay low in the squat and use the inner thighs to squeeze.
5
2 ROWS +
2 SPIDERMAN
Targets:
obliques & back
Modify to stand if you cannot be on your knees or wrists!
6
DEADLIFT + LUNGE HOLD BICEP CURL
Targets:
hamstrings, quads & biceps
Press the hips back in the deadlift. Curl the biceps at the bottom of the lunge!
7
ROLL UP + 3 TRICEP EXTENSIONS
Targets:
Core & Triceps
Sit all the way up, press the weights overhead and perform 3 overhead tricep extensions for the triceps!
SCREENSHOT THE WORKOUT
1. Burpee + Upright Row
2.Push-Up, Lunge + Overhead Press
3. Skater + Line Hop
4. 2 Rows + Spiderman
5. Plank Army Crawl
6. Deadlift + Lunge Bicep Curl
7. Roll Up + 3 Overhead Triceps
DO IT:
40 seconds of work, 20 seconds of rest x 3 sets!
Safety Tips for HIIT Workouts
✅ Always warm-up
✅ Start slowly and build up your endurance
✅ Work hard during the interval and rest during the rest interval.
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