Beginner HIIT Home Workout

If you’re new to HIIT, or just starting to get fit, this routine is a perfect place to start. You’ll use only your bodyweight, and every move is low impact, so they’re all manageable if you’re overweight or have joint problems.

Directions: Perform between 10-20 reps of each exercise in turn, resting 15 seconds between each exercise. After you’ve completed all 6 exercises, rest until your breathing is nearly back to normal and then repeat for 3 to 5 rounds.

Workout duration: 20–30 min.


Step 1. Stand with feet shoulder-width apart and cross your arms in front of your chest to help you balance. Try and plant your feet into the floor to create tension and feel your hips and glutes fire up. You should feel the arches in your feet rise.

Step 2. Begin to lower your body, pushing your knees apart and sitting back as if into a chair. Go as low as you can while keeping your head, spine, and pelvis in a long line.

Step 3. Come up out of the squat and twist your torso to the left, raising your left knee into the air 90 degrees. Squeeze your abs. Reverse the motion and repeat the squat, twisting to the opposite side.


Step 1. From standing, pull your ribs down and tuck your tailbone slightly so that your core is braced. Raise your arms straight overhead, keep your core tight.

Step 2. Twist your torso to the left as you bring your left knee up and pull your arms down, as if delivering a knee strike. Crunch your abs, trying to bring your ribs and hips together.


Step 1. Stand with feet together and your arms at your sides, ready to throw straight punches.

Step 2. Move your left foot out to the side, land in a deep squat and punch your right arm straight out, and then move to the right and punch with your left arm.


Step 1. Perform a squat as you did in the squat twist above, but start with your arms bent in front of you, as if you had just curled a barbell. Squat until your elbows touch your knees.

Step 2. Come out of the squat quickly so the momentum makes you come up on the balls of your feet. Reach your arms overhead while keeping your ribs pulled down and core engaged.


Step 1. Stand with feet outside shoulder width and reach your arms overhead and slightly to the left.

Step 2. Draw your arms down while driving your right knee up and to the left, as if delivering a knee strike. Repeat on the opposite side.


Step 1. Get into the top of a pushup and then drive your right knee to your chest while keeping your hips level with the floor.

Step 2. Replace your right foot and raise your left knee to your chest. Continue alternating sides at a brisk pace.