HIIT Workouts

10 Best HIIT Workouts for Beginners

The Best HIIT Exercises & Workouts for Women | PureGym

The Best HIIT Exercises & Workouts for Women | PureGym


High-Intensity Interval Training (HIIT) has gained popularity in recent years due to its effectiveness in burning calories, improving cardiovascular health, and boosting metabolism. If you’re a beginner looking to incorporate HIIT into your fitness routine, we’ve got you covered. In this article, we’ll explore the 10 best HIIT workouts specifically designed for beginners. These workouts are challenging yet manageable, allowing you to gradually build endurance and strength. Get ready to elevate your fitness game with these dynamic and engaging HIIT workouts.

I. Understanding HIIT and Its Benefits

  1. What is HIIT?

HIIT involves short bursts of intense exercise followed by periods of rest or active recovery. This type of training maximizes calorie burn and improves cardiovascular fitness in a shorter amount of time compared to steady-state cardio workouts.

  1. Benefits of HIIT for Beginners
  • Efficient calorie burn: HIIT workouts can help you burn more calories in less time.
  • Improved cardiovascular health: HIIT enhances heart health and endurance.
  • Increased metabolism: HIIT boosts your metabolic rate, allowing you to burn calories even after your workout.
  • Time-saving: HIIT workouts are usually shorter in duration, making them convenient for those with busy schedules.

II. 10 Best HIIT Workouts for Beginners

  1. Tabata Training

Tabata training involves performing exercises at maximum intensity for 20 seconds, followed by 10 seconds of rest. Repeat this pattern for a total of 4 minutes. Sample exercises include burpees, squats, push-ups, and mountain climbers.

  1. Circuit Training

Create a circuit of 5-6 exercises targeting different muscle groups. Perform each exercise for a set amount of time (e.g., 30 seconds) with minimal rest in between. Repeat the circuit 3-4 times. Example exercises include jumping jacks, lunges, planks, and kettlebell swings.

  1. Pyramid Workout

Start with 20 seconds of high-intensity exercise, followed by 10 seconds of rest. Increase the work time by 10 seconds for each round until you reach 60 seconds. Then, decrease the work time back to 20 seconds. Example exercises include high knees, jump squats, bicycle crunches, and tricep dips.

III. Technological Tools to Enhance HIIT Workouts

  1. Fitness Apps

Fitness apps provide guided workouts, timers, and tracking features to optimize your HIIT sessions. Examples include Nike Training Club, 7 Minute Workout, and HIIT Interval Training Timer.

  1. Heart Rate Monitors

Heart rate monitors track your heart rate during exercise, helping you maintain the intensity and stay within your target heart rate zone. Popular options include Fitbit, Apple Watch, and Garmin devices.

  1. Online HIIT Videos

Numerous online platforms offer HIIT workout videos led by certified trainers. These videos provide visual guidance and motivation, making it easier to follow along and stay engaged throughout the workout. Examples include YouTube channels like FitnessBlender, POPSUGAR Fitness, and The Body Coach TV.


Incorporating HIIT workouts into your fitness routine is a fantastic way to challenge yourself, burn calories, and improve overall cardiovascular fitness. These 10 best HIIT workouts for beginners offer a variety of exercises and formats to keep you motivated and engaged. Remember to start at your own pace, listen to your body, and gradually increase the intensity and duration of your HIIT sessions. With dedication and consistency, you’ll soon reap the benefits of this efficient and effective training method.

As fitness expert and HIIT advocate Jillian Michaels once said, “HIIT is the fast track to getting fit. It burns fat, sculpts muscles, and improves your cardiovascular health all in one. It’s tough, but it’s worth it.” So lace up your sneakers, get ready to sweat, and embrace the challenge of these incredible HIIT workouts for beginners. Your fitness journey starts now!