I’m going to personally show you how to go from young HIIT apprentice to master of the dark side by showing you a few simple and progressive ways to move up to an elite level of fitness in as little time as possible. Do each exercise for 4 minutes, alternating between 20-second intervals of intense work and 10-second intervals of rest. This will be intense, and worthy of congratulations when you’re done. HIIT stands for high-intensity interval training and has become popular because, when done correctly, it can burn a high number of calories in a short period of time. So now so now your fitness is on the rise we’re gonna be taking things to the next level with this slightly more difficult HIIT workout. The only difference is that you will be distributing more weight on one side of the body than the other making the pushup more difficult on one side. Bend your torso to the right to allow your right hand to touch your right ankle. Pull-ups can be pretty difficult for new and sometimes even seasoned gym goers. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor. Our bodies are almost forced to hold on to, and in some cases even gain lean muscle when performing 2-3 HIIT sessions per week. I recommend performing this workout anywhere from 2-3 times a week for at least one month before moving onto the next progression. Inhale. Inhale. In fact, HIIT is considered to be one of the best kinds of workouts that you can do to burn fat, tone and improve your cardiovascular health. Complete alternating between left and right for 30 seconds. Allow your arms to rest by your sides on the mat. For more details about cookies and how to manage them see our Cookie Policy . The Greatest 20 Minute HIIT Workout For Beginners If you’re new to HIIT training or even if you’re not, this 20 minute HIIT workout for beginners is nothing short of crazy. This  is an AMRAP-style workout — what this means is that you do ‘as many reps (repetitions) as possible’ for each exercise in the set time frame. Perform each exercise for 30 seconds and do as many reps as you can within that time frame. Remember to pace yourself to begin with. Plant both feet on the floor shoulder-width apart. Please try again later. You can made the workout out as hard or as easy as you want it just give it your best shot. Finally, perform a front lunge, side lunge and back lunge stepping with the same leg, then switch to the other leg and repeat. Progression 1: Alternating Single Leg Lunges, Progression 2: Alternating Jumping Lunges, Progression 2: Alternating Uneven Push-ups, Progression 3: Push-ups with renegade rows, 20 Seconds: Alternating Single Leg Lunges, Repeat 3 more times for a total of 4 rounds. Rest for 60 seconds before moving on to Circuit 2. Again, once you are able to perform 40-50 reps of each of these exercises then move on to the next one to keep progressing. Carefully take a big step forwards with your right foot. Slowly extend your legs to return to the starting position. Exhale. You do not need an existing level of fitness just 20 minutes of free time. First, on our list of progressions, we have the king of lower body exercises the squat. The uneven pushups are set up in the exact same way you would perform a standard pushup. Inhale. Once you finish the circuit, rest for two minutes, then repeat two to three times. However, HIIT is most effective in the 10-20 minute range. ... pick a 4th day to perform 20 minutes of interval cardio (30 seconds slow, ... Beginner: Half squat. Related: 51 HIIT Workout Finishers For Beginners. Engage your abdominal muscles by drawing your belly button in towards your spine and elevate your legs off the mat slightly. Here’s how to perform dumbbell thrusters…. As you exercise for a set time frame, you will be able to track your progress through the number of reps you can squeeze into each set period. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor. Even if you’re new to exercise, you’ve still probably at least heard of HIIT when it comes to working out. Exhale. We have broken the HIIT into two 6 minute sections, each of which consists of three groups of two exercises each. * Results may vary. Believe it or not, HIIT training is one of the quickest, if not the quickest way to get in the best shape of your life while workout out as little as physically possible. Continue bending your knees until your upper legs are parallel with the floor. If you are a beginner to fitness, then aim for 10-15 minutes. Exhale. On its own, squats are more than enough to give your quads a real beating. If you have longer than 20 minutes to work out on the treadmill, I highly recommend you do, on at least some of your days that you do cardio, 15-20 minutes of steady state cardio right after your sprints, because of … Release your left forearm to place your hand firmly on the mat directly below your left shoulder and push up onto your left hand. This is why HIIT is a hell of a lot better at burning fat than many other forms of training such as steady state cardio. It’s going to help you build a strong solid looking physique that will grab the attention of everyone that glances your way. If you want to make this HIIT workout more difficult, here are some things you can do: HIIT workouts for women are becoming increasingly popular — and this is for good reason. Once you can perform anywhere from 10-15 reps of the inverted row with ease then you should be able to knock out at least a few pull-ups. Anyway, I would love for you to share your favorite 20 minute HIIT workout for beginners? This is a great starter workout that’s really gonna ease you into the whole process of HIIT training. This is your starting position. Continue alternating between right and left legs for 30 seconds. When you’re short on time but don’t want to forgo fitness, a great workout video can make all the difference. A 20-Minute Beginner HIIT Workout for People Over 50 | Livestrong.com How to do a 20-minute HIIT workout at home. This HIIT bodyweight circuit is the perfect HIIT workout for beginners. HIIT Workouts For Beginners – 3: The 20-Minute Lung Busting Routine. HIIT (high-intensity interval training) gives you a big burn in very little time. No matter where you’re at on your fitness journey, incorporating a HIIT workout into your fitness routine can help you to improve your fitness. Exhale. Complete 2 laps of Circuit 1, before moving on to Circuit 2, and so on. Continue to alternate sides with each and every push-up. Short On Time? . It might help to think of this as just 20 minutes out of your entire day. HIIT training is great for increasing mental focus and helping you push through barriers. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. If you can get through this next one then all I can say is congratulations you’re the ultimate HIIT master. Plant both feet on the floor hip-width apart. Dips are my all time favorite upper body pushing exercise and for very good reason. Not just in fitness but also in your day to day life. Give an all-out effort during the one-minute segments (that’s the “high-intensity” part) and then ease up to recover during the two-minute segments. When the 30 seconds is over, rest for 30 seconds before moving on to the next exercise. Working both the chest and triceps they’re awesome for adding into any HIIT routine. If your gym has battle ropes, they’ll be a great tool for HIIT. 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