This HIIT workout for beginners will boost your metabolism and scorch fat. In just 20 minutes you'll target all major muscle groups without any equipment!
A home workout to help you lose weight and get fit.
The workout is equipment-free and takes only twenty minutes to complete. Use this at-home workout to lose weight and get fit!
HIIT stands for high-intensity interval training. Which means this workout gets spicy. HIIT workouts are a great way to shed fat fast and build muscle.
And this interval workout that will get your body fired up for sure! While this HIIT workout is geared towards beginners, it’s still intense enough for anyone more advanced.
The reason it’s classified as a beginner workout is that the HIIT exercises are broken up into supersets so there are a bit more rest times.
Likewise, there are no major plyometric (jumping) exercises. The only high-impact exercise is skipping. And if need be, that can be changed for standing high knee taps.
If you're looking for a non-jumping workout, check out this no-equipment circuit instead!
Or, if you're overwhelmed with working out, get started with the 5-Day Fitness Challenge. More strength. More energy. More confidence... in just five minutes per day.
Using HIIT Training For Weight Loss?
As a Certified Strength & Conditioning Specialist I can tell you that any workout can be used effectively for weight loss. However, given the intensity of HIIT workouts, it’s very effective when losing weight.
Part of weight loss is learning how to scale or progress workouts in intensity to get the biggest bang for your buck. Which means that you always want to be pushing yourself a bit more every session.
High intensity interval training is naturally intense but you can make exercises harder as you progress.
Learn more about the pillars of weight loss here
HIIT Workouts Versus Strength Training
Both HIIT workouts and traditional strength workouts can be used to lose weight and build muscle- and I use both in the SMASH home workout program.
However, HIIT workouts will give more of a cardio challenge and target muscle endurance in addition to strength. This makes them a great choice for anyone short on time- though this 20 minute dumbbell workout is perfect for those looking to start basic strength training at home.
The best HIIT exercises are also often combo exercises or compound exercises that target the most muscle groups possible in an intense way.
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Beginner 20 Minute Hiit Workout
| Walking Lunges | 10 reps per leg |
| Mountain Climbers | 20 seconds |
| Rest | 15 seconds x3 sets |
| Squats With 3s Bottom Pause | 10 repetitions |
| Skips | 100 |
| Rest | 15 seconds x3 sets |
| Bear Crawl Tabata | 20 seconds work : 10 seconds rest |
| 6 sets |
Perform the first two exercises back to back. Rest for 15-30 seconds after the mountain climbers. Repeat for a total of three rounds.
Move on to the next group and perform the exercises back to back. Rest for 15-30 seconds after the skips. Repeat for a total of three rounds.
Finally, perform bear crawls for twenty seconds. Rest for ten seconds. Repeat for a total of six rounds.
Free Workout PDF
Below is a free PDF to download with the HIIT workout. Use this workout printable to take notes about when you performed the workout and how it felt.
Then, progress and get better each and every time!
Tips For Performing The At Home HIIT Workout
One of the crucial elements when working out at home is learning how to properly engage your muscles and tweak your own form- especially with HIIT exercises!
In particular, simply going through the motions as fast as you can, will become ineffective quickly. Instead, learn to slow it down and focus on engaging the muscles versus just doing.
Walking Lunges
Perform ten repetitions on each leg
- Begin standing upright
- Step forward with one leg and pause while you drop the back knee to the ground in a lunge position
- Make sure the weight is evenly distributed in the front foot and the knee tracks over the foot (not caves in and no leaning forwards)
- Pull up through the front foot and step forward with the back leg to the starting position and repeat the movement
Mountain Climbers
Perform this exercise for twenty seconds
- Begin in a plank position on your hands
- Alternating legs, bring one knee up towards your chest in an abdominal crunch
- Be sure to keep the hands under the shoulders and not to drop the low back
Squats With Bottom Pause
Perform ten repetitions
- Take your feet hip width or more apart
- Drive the hips back and bend at the knees to lower into your squat
- Drive the knees out
- Keep the weight in the back of the foot, chest up and pause at the bottom for three seconds
- Contract the glutes, drive the knees out and return to standing position
Skips
Perform 100 skips
- Holding onto the rope with both hands have the rope start behind you
- Turn the handles with momentum and hop over the rope when it comes
Note: you can mimic skips if you don’t have the room or a rope. Or, using standing knee taps for a low-impact option.
Bear Crawls
Perform this exercise for twenty seconds, rest for ten seconds and repeat.
- come onto all fours lifting the knees so that they hover above the ground
- keeping the hips low move one hand and the opposite leg forward
- repeat on the other side and begin to crawl forward
- perform the crawls forward and backwards
And of course, if you need more (more support, more visual, more accountability!) hit up my follow-along workout page! All you need to do is choose your workout, hit play, and work out WITH me.
Ditch the All-or-Nothing Trap
The Kickstart & Thrive Bundle is where busy moms keep things simple with quick, strength-building workouts you can actually fit into your day, plus protein-packed snacks that give you energy and taste like dessert but don't add extra time in the kitchen.
Don't Forget To Pin This HIIT Workout For Beginners
Frequently Asked Questions About Beginner HIIT Training
HIIT workouts can range from 2 minutes to 30 minutes. There is no perfect duration. You can get a great workout with just 15-20 minutes of interval training. However, if you’re brand new, start small and scale up. Each week (or every other) see if you can add an extra minute or set to your workout.
Definitely. It’s not the length of the workouts as much as the effort and intensity.
So long as you’re engaging the muscles and consistently scaling your effort, results will come. All of this can easily be done in twenty minutes (or less!)
Other Home Workouts & Fitness Tips To Help You Kickstart Your Goals
- 6-week fat loss workout plan
- Learn how to get better at push-ups
- 3-day dumbbell workout plan
- 25 at-home workouts for weight loss
- Why moms should do tabatas
- 10 Full body at-home workouts
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- Glute training 101
- How to fix diastasis recti years later
- Exercises to AVOID as a new mom
- Glute workout finishers
- Glute exercises for pregnancy
- Follow along home workouts
- Strength training for beginners
- ·How to maintain fitness motivation
- Fitness tips for moms
This beginner 20-minute high-intensity interval workout has all the perks of interval training but it a bit less intense than normal HIIT workouts.
It allows you to take longer rest breaks between sets and balances all of your muscle groups throughout the HIIT exercises.
It’s speedy, effective, and a great addition to your at-home workout routine!
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