Mountain Climbing: 15-second work, 30-sec rest.Sprint in Place: 15-second work, 15-sec rest.Reverse Crunches: 30 seconds, 30-sec rest.Jumping Split Lunges: 5 reps per leg, 30-sec rest.Mountain Climbing: 30 seconds, 30-sec rest.Crossbody Mountain Climber: 15-sec work, 30-sec rest.Standard/Knee Pushup: 10 reps, 30-sec rest.Burpee (No Jump and Push-up): 10 reps, 30-sec rest.Alternate Heel Tap Crunches: 10 taps per side, 30-sec rest.Burpees (No Jump): 30 seconds, 45-sec rest.Jumping Lunges: 5 reps per leg, 30-sec rest.Mountain Climbers: 30 seconds, 30-sec rest.Side Plank Hip Dips: 10 taps per side, 30-sec rest.

Burpees (No Push-up and Jump): 10 reps, 30-sec rest.Sprint in Place: 15-sec work, 30-sec rest.Shoulder Taps: 10 taps per side, 30-sec rest.Standard or Knee Push-up: 10 reps, 30-sec rest.Burpees (No Push-ups): 10 reps, 30-sec rest.Flutter Kicks: 15-sec work, 15-sec rest.Alternating Heel Taps: 10 taps per side, 15-sec rest.Burpees (No Jump): 10 reps, rest 30-sec rest.Mountain Climbing: 15-sec work, 15-sec rest.Jumping Jacks: 15-sec work, 15-sec rest.6 Week HIIT Workout Plan for Beginners to Level Up Fitness Week 1 Monday Health Disclaimer: If you have a breathing issue, are pregnant, breastfeeding, or are on medication, I recommend avoiding high-intensity interval training. This program involves performing three times weekly, with each session lasting for 10 to 30 minutes. A HIIT session is shorter in duration and typically lasts for 10-30 minutes.

It follows a structured format, alternating between work and rest intervals.It primarily involves performing bodyweight cardio exercises, which can be done at a fast pace, such as burpees, plyometric jumps, mountain climbing, and shoulder taps.It involves performing exercises at 75-95% of maximum heart rate followed by brief periods of rest or low-impact activity.Here are the quick features of HIIT you need to know before starting this program:

HIIT involves performing exercises in intervals, with each exercise performed at above 75% of your maximum heart rate for a specific time, followed by a short interval. This program includes bodyweight exercises that require no equipment at all.Īll it requires is your mind, body, and a little space in your home where you can jump and lie comfortably.Īnyone from male and female looking for a beginner’s HIIT workout routine can follow this program for a few months. I’ve designed an easy-to-follow and effective 6 week HIIT workout plan for those who want to lose weight, build endurance, or challenge their current fitness level.

Flutter kicks for beginners