Most Effective HiiT Workouts For Beginners At Home

HiiT Fitness At Home

Do you want to get in shape for the Summer, but are not too sure how? Give my hiit workouts for beginners at home (no equipment needed) a go. Dedicate yourself to this routine for just 4-6 weeks, and you will see a massive transformation across your entire body. It’s not going to be easy, but if you complete this HiiT workout 3 times a week, you will quickly start seeing the beach body you’ve been striving for.

My killer HiiT workout is part of my HiiT fitness at home collection, where I show you lots of fun HiiT workout routines to complete within the comfort of your own home. If you want to get fit quickly, but don’t fancy trying strength training, this is the only full body cardio workout that you need.

The Best HiiT Workout To Do At Home

My full body HiiT workouts for beginners at home is based on a 45/15 second work to rest ratio. This means that you should exercise as hard as you can for 45 seconds, then rest for 15 seconds. Complete 3 sets.

  • Jumping Jacks
  • Butt Kicks
  • Air Skipping 
  • Burpee with push-up
  • Mountain Climber
Best Hiit At Home Workout For Beginners
Best Hiit At Home Workout For Beginners

What Is HiiT?

‘HiiT’ is also known as ‘High Intensity Interval Training’. It is a very intense form of exercising whereby your exercise routine switches between extremely intense periods of anaerobic activity that increase and maintain your heart rate at a high level, followed by short recovery periods.

This form of workout has become particularly popular in recent years due to its short duration, and huge fat burning abilities. Many see the HiiT workout routine as an ideal fitness regime because it fits into their busy lives, and can be completed in the comfort of your own home.

A HiiT workout isn’t for the faint hearted though, because the intense periods of exercise must be performed at near maximum effort every time. This is harder than you think! The users heart rate is deliberately kept at a high rate by the short recovery time slots, which consequently encourage your body to burn its fat reserves (once an individual’s energy sources have depleted).

High intensity interval training (HiiT) will improve your cardiovascular health, overall fitness levels, stamina, and endurance.

Is HiiT Good For Beginners?

HiiT workouts are a great workout for anyone wanting to get fit and healthy. There are thousands of HiiT routine options available, so each HiiT session can literally be tailored to the users needs, and fitness levels. This makes HiiT workouts extremely flexible because you can easily swap exercises that you are not enjoying, for exercises that you do like!

Another benefit of HiiT workouts for beginners at home, is that you do not need to complete a certain number of reps within a specified time. Instead, aim to complete each exercise as many times as you can personally manage. If you like to workout with your friends, ignore how many repetitions they achieve because their numbers are irrelevant to you. As your fitness levels improve, you will naturally find that you can complete more repetitions within the workout time.

When I first started HiiT workouts I really enjoyed trying to beat my own personal best repetition scores, for each exercise. I might have only been competing with myself, yet I found this was a great source of motivation to keep going. Why not give it a go too?

Take a look at my HiiT workouts for beginners at home (no equipment needed) routine below. Tailor it to your requirements should you find any aspect too difficult i.e. if you are not yet ready for push-ups, then complete the burpee without a pushup include.

Fitness Tip For Beginners

Remember to warm up your body first before completing ANY workout. This is extremely important as it helps to protect your body against injury. 

HiiT Workouts For Beginners At Home (No Equipment)

If you are new to keeping fit, but fancy giving high intensity interval training a go then take a look at my quick and easy HiiT workout routine below.

This workout is ideal for beginners because no equipment is involved. You would be amazed how confusing equipment can be when you are exercising at such a fast pace! The routine is also adaptable, for instance if you struggle with push ups (we’ve all been there) you can adapt the burpee exercise by removing the push up. Then, when you feel confident enough, include the push up within the burpee at a later date.

No equipment is required to complete this Hiit workout at home. You simply need the energy, determination, and will power to complete the entire routine 3 times!

My full body hiit workout is based on a 45/15 second ratio. This means that you should exercise intensely for 45 seconds, then take a 15 second rest. Complete all exercises in this format, back to back. Total number of sets: 3

Alternative HiiT Workout/Rest Ratios

HiiT work versus rest ratio
HiiT work versus rest ratio

If you find the 45/15 second work versus rest ratio too intense, select one of the HiiT rations below:

  • 45 seconds exercise / 30 seconds rest
  • 30 seconds exercise / 30 seconds rest

1. Jumping Jacks

Depending upon which country you live in, this exercise will be called either ‘Jumping Jacks’ or ‘Star Jumps’.

Aim: Complete as many as you can, within 45 seconds, followed by a 15 second rest.

How To Do A Jumping Jack

a) Stand up straight, with your feet together and arms by your sides.

b) Bend your knees slightly, then jump up into the air. As you jump, spread your arms and legs into an ‘X’ position, shoulder width apart. Your arms should now be above your head.

c) Bend slightly, then jump both arms and legs back to the start position.

2. Butt Kicks

This is a very energetic workout, very similar to running on the spot. You will need to apply more energy into this workout than running on the spot though, to ensure that you are able to kick your butt in the process.

Aim: Complete as many as you can, within 45 seconds, followed by a 15 second rest.

How To Do Butt Kicks

  1. Start by slowly running on the spot, moving your weight from one leg to the other. Keep your shoulders backwards, maintain the correct body posture.
  2. Now put more force into your movements, by trying to kick your butt with your heal (or back of the trainer) each time you lift your feet off the floor. Whilst doing this, pump your arms back and forward to keep the rhythm.

3. Air Skipping

Jumping over skipping rope
Jumping over skipping rope

Now you might feel a little silly doing this exercise without a skipping rope (I know I did!). Don’t worry though! You’re at home, so no one will see you!

Aim: Complete as many as you can, within 45 seconds, followed by a 15 second rest.

How To Do Air Skipping

This exercise is exactly the same as skipping, but without the skipping rope.

a) Stand up straight, with both arms by your side.

b) Lift your hands up just above your hips, and slightly in front of you. Pretend that you are holding a skipping rope in both hands!

c) Jump on the spot, pretending to jump over the imaginary skipping rope. Your wrists will be positioned a little higher than your hips, and slightly forward from your body making circular movements.

4. Burpee With Push-Up

Burpee With Push Up
Burpee With Push Up

This exercise is slightly more technical for fitness newbies, so feel free to skip the push-up, and just complete a normal burpee instead. If you are keen to give your arms a workout, include the push-up.

Push ups (known in other countries as press-ups) can be hard work on the body. If you decide to include the push up within your burpee, make sure you maintain correct form each time so that you do not injure yourself.

Aim: Complete as many as you can, within 45 seconds, followed by a 15 second rest.

How To Do A Burpee With Push Up

  1. Stand up straight with your feet slightly apart. Stretch both arms up into the air, above your head.
  2. Bend your knees like you are starting to crouch, whilst also lowering your arms to the floor at the same time. Place your palms flat on the floor in front of your feet (ready to support your weight).
  3. Move your weight to your hands, then jump both feet backwards at the same time, so that you are in a full plank position.
  4. Your arms should be straight and rigid. Your body should now be straight from head to toe, with your weight rested mainly on your hands and arms. For more information on how to perform a plank, read my article Abs Workout At Home: How To Do A Plank’.
  5. If you are including a push up within the burpee: Maintain your rigid full body plank position. Slowly bend both elbows at the same time, lowering your body and face towards the floor. Then, carefully lift your face and body upwards (away from the floor) by using your arm muscles to push your entire body back upwards into a full body plank position. Your arms should now be straight again.
  6. Jump both feet in towards your hands, using your arms and hands to support your weight. You will now be in a crouched position.
  7. Jump upwards, so that your feet are slightly apart once more, and both hands are above your head.

5. Mountain Climber

Mountain Climber Exercise
Mountain Climber Exercise

Mountain climbers are harder than they look!

This compound cardio exercise is a great full body workout. It helps build strength within your lower body, whilst also strengthening your arms, legs and glutes. Your abs, hips and back will also be getting a workout too because as you use these to keep your body stable.

How To Do A Mountain Climber

  1. Place both hands on the ground, shoulder width apart. 
  2. Straighten your arms, so that they are rigid.
  3. Lean your body slightly forward, so that your weight is transferred to both hands.
  4. Stretch both legs out behind you, so that your body is completely rigid.
  5. You are now in a full plank position.
  6. The next step involves alternating between one leg and the next. Lift one leg in towards your chest, and tap the floor. Then jump your other leg towards your chest and tap the floor, whilst returning the first leg back into the plank position. You will be jumping each leg forwards and backwards, one at a time.
  7. It is important to maintain your balance throughout the exercise.

KGS Health and Fitness

Hi, I’m Katrina!  Welcome to my HEALTH and FITNESS website. KGS Health and Fitness was created to motivate people to get fit, and start living a healthier lifestyle. Explore my healthy recipes to find tasty meal ideas. Get active by following my varied fitness routines.

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