At-Home HIIT Workout for Beginners

If I was to recommend two types of workouts for the fastest results in the least amount of time, it would be strength training and HIIT workouts. HIIT workouts (or High-Intensity Interval Training) have the same benefits and even superior benefits than longer workouts like running or walking. However, HIIT workouts can feel intimidating for beginners because they require you to push yourself really hard and usually involve a lot of jumping.

HIIT Workout for Beginners

This HIIT workout for beginners can be modified to accommodate your level of fitness. It includes three circuits, each comprising 3 exercises. You will give each exercise all you can for 30 seconds, then get a rest for 30 seconds before moving on to the next exercise.

First Circuit

The first circuit of our HIIT workout for beginners involves squat or squat jumps, plank to squat, and commando.

Squats or Squat Jumps

Push yourself as much as you can. If squatting is enough, stick to squats. Otherwise, go for a squat jump for 30 seconds:

  • Stand with your feet shoulder-width apart.
  • Bend your knees, press your hips back as if to sit in a chair making sure you keep your weight in your heels.
  • Lift back up.

For the squat jump modification, lift and lower with explosive movements.

Plank to Squat

After your 30-second break, start in plank position:

  • Your arms are straight and your hands are directly under your shoulders. Your legs are straight and your feet are about hip-width apart.
  • Bring your feet in under your shoulder by jumping.
  • Lift into the squat position.
  • Put your hands back down and jump your feet back out to return to the plank position.

Repeat for 30 seconds.


  1. Start in low plank position.
  2. Place your right hand beneath your right shoulder and push up into your right hand to lift the right side of your body.
  3. Release your left hand and place it below your left shoulder to lift up your left side.
  4. You are now in the high plank position.
  5. Lower back into the low plank starting with your right hand.
  6. Repeat starting with the left side.

Second Circuit

The second circuit of our HITT workout for beginners starts with sumo squats, then do high knees and in-and-out plank.

Sumo Squats or Squat Jumps

This move is very similar to the first move of our first circuit (squat or squat jump). Again, you are pushing yourself as much as possible for 30 seconds. The only difference is that your feet are pointing out.

High Knees

After your 30-second break, move on to high knees:

  • Stand with your feet hip-width distance apart.
  • Bring your right knee to hip-level, then the left as you bring the right knee down.
  • Your movements will be explosive.
  • Repeat for 30 seconds.

In-and-Out Plank or Plank Jacks

Again, you have the option to modify to make the move more difficult:

  • Start in high plank position.
  • While keeping your hips as stable as possible, bring your right leg out.
  • Bring your right leg back in and repeat with the left leg.

The plank jack version requires you to bring both legs out at the same time in one explosive move. Repeat for 30 seconds.

Third Circuit

The third circuit of this HIIT workout for beginners includes lunges, butt kicks, and mountain climbers.

Lunges or Jumping Lunges

Another move that you can make explosive if you need more of a challenge:

  • Start standing with your feet hip-width distance apart.
  • Step forward with your right leg.
  • Bend both knees until the left knee is just slightly above the floor.
  • Press back with your right heel to bring your right foot to the starting position.
  • Repeat with the left leg.

If you make this jumping lunges, you will drive both legs into the lunge position in a jumping move, alternating which leg goes forward each time.

Butt Kick

Push yourself as much as possible:

  • Start with your feet hip-distance apart.
  • Bring your right heel to your buttock by contracting your hamstring.
  • Bring your right foot back on the ground.
  • Repeat with your left foot.

Mountain Climbers

Last move of this HITT workout for beginners:

  • Start in your high plank position.
  • Bring your right knee in towards your chest.
  • Take it back.
  • Repeat with your left knee.

Perform this move as fast as you can.

HIIT Workout for Beginners Video

If You Want More…

Try this 12-minute lower body routine.

Also, check out the neurotechnology I use to improve my performance.