20-Minute Beginner’s HIIT – Start Your Fitness Journey

New to high-intensity interval training? This 20-minute beginner’s HIIT workout is tailored to help you ease into the world of fitness with simple, effective exercises that can significantly boost your health and confidence.

Workout Overview

• Duration: 20 minutes

• Structure: 30 seconds work, 30 seconds rest

• Rounds: 3

Equipment and Setup

• Equipment Needed: None.

• Setup: Ensure you have a safe, open space to perform the exercises without any obstacles.

Exercise Breakdown

Round 1-3:

• Simple Squats (30 seconds): Stand with feet hip-width apart, bend knees and lower your hips as if sitting in a chair, then return to standing.

• Rest (30 seconds)

• Push-Ups (30 seconds): Start in plank position, lower your body until your chest nearly touches the floor, then push back up. Modify by doing knee push-ups if needed.

• Rest (30 seconds)

• Walking Lunges (30 seconds): Step forward with one leg, lower your hips to drop your back knee toward the floor, then step forward with the other leg and repeat.

• Rest (30 seconds)

Optimizing Your Workout

This workout is designed for beginners, so focus on mastering the form of each exercise rather than speed. Take full advantage of the rest periods to recover so you can maintain good form throughout the workout.

This 20-minute beginner’s HIIT session is a great starting point for building a regular exercise habit. It introduces you to basic movements that improve your strength, stamina, and overall fitness.