20-Minute Beginner HIIT Workout

 

Here's a simple 20-minute beginner HIIT workout that requires no equipment and can be done at home or anywhere with enough space. Perform each exercise for 40 seconds, followed by a 20-second rest. Complete the circuit twice for a total of 20 minutes. Remember to focus on proper form and listen to your body. Let's get started!

1. March in Place: Begin by standing with your feet hip-width apart. Lift your knees up towards your chest, alternating between legs as if you were marching. Engage your core and pump your arms as you march in place.

2. Bodyweight Squats: Stand with your feet shoulder-width apart. Lower your body down into a squat position, keeping your chest up and your knees tracking over your toes. Push through your heels to return to the starting position, squeezing your glutes at the top.

3. Knee Push-Ups: Start in a plank position with your hands shoulder-width apart and your knees on the ground. Lower your chest towards the floor by bending your elbows, then push back up to the starting position. Keep your core engaged and your body in a straight line from head to knees.

4. Alternating Reverse Lunges: Stand with your feet together. Step your right foot back into a reverse lunge, bending both knees to lower your body towards the ground. Push through your left heel to return to the starting position, then repeat on the other side.

5. Mountain Climbers: Begin in a plank position with your hands directly under your shoulders. Quickly drive one knee towards your chest, then switch legs, alternating in a running motion. Keep your core engaged and your hips level throughout.

6. Plank Hold: Get into a plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Engage your core and hold this position for the duration of the interval, making sure to keep your hips from sagging or lifting too high.

7. Jumping Jacks: Start with your feet together and your arms by your sides. Jump your feet out to the sides while simultaneously raising your arms overhead. Jump your feet back together and lower your arms to return to the starting position.

8. Russian Twists: Sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly and clasp your hands together in front of your chest. Twist your torso to the right, then to the left, keeping your core engaged and your back straight.

Repeat the circuit for a total of two rounds, resting for one minute between rounds if needed. As you progress, you can increase the intensity by adding weights or increasing the duration of the intervals. Always remember to cool down and stretch after your workout. Enjoy your HIIT session!

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