HIIT for Beginners Who Wants to Burn Calories Fast


You know that you need to eat right, exercise, manage your weight and stress in order to stay healthy. On top of that, you are juggling your hectic life. So, it is undeniably difficult to make sure that you exercise to keep your body fit. You hardly find enough time to finish your work, what more to spare an hour or two for a workout. Worry not! You don’t need to spend several hours a day in the gym. What you need is the right workout. Yes, a workout that can be carried out within a short period of time but could help you to burn calories faster. HIIT might be the right solution for you.


What is HIIT?

High-intensity Interval Training (HIIT) or also known as high-intensity intermittent exercise is a form of interval training technique alternating short period of intense movement (in which you give all-out, a hundred percent effort) with short, recovery period. The idea is to work as hard as you can while doing the exercise, followed by enjoying the rest and recover phase before continuing with the next move. This type of training will keep your heart rate up and burn calories faster in a shorter time. The higher the intensity, the more calories you’ll burn.


  • Quick and Convenient

With HIIT, you need less time compared to other exercise regimes. This workout can be done from as short as three minutes to half an hour. A good HIIT session is around 20 to 30 minutes. For sure you will be able to spare and squeeze in that range of time in your schedule.

Apart from that, HIIT is so convenient that it can be done almost anywhere: in your living room, at the office, by the beach or while you bring the kids to play in the park.


  • You Do Not Need Any Equipment


HIIT workout is all about pumping your heart rate up. So, if you do not have any workout equipment like dumbbells or skipping rope with you, it is not going to be a problem. Regular HIIT routine simply requires your body performing intense cardiovascular exercise.



HIIT routine for the beginners

Here are some HIIT routine suggestions for the beginners. Remember, even though this workout should be intense, avoid pushing yourself too hard. Listen to your body and try to complete each move properly. Modify and vary your speed as needed.

  •   A 3-minute Workout

20 sec work, 10 sec rest

  1. Jumping jacks

  2. Mountain climbers

  3. High knees

  4. Burpees

  5. Crunches

  6. Butt kicks

You can repeat this routine two or three rounds for a longer session.

  •  A 6-minute workout

i. 30 sec work, 10 sec rest

  1. Jumping jacks

  2. High knees

  3. Butt kicks

Repeat three times.




ii. 30 sec work, 15 sec rest

  1. Squats

  2. Jumping jacks

  3. High knees

  4. Burpees

Repeat two times.


  • A 20-minute workout

45 sec work, 15 sec rest

  1. Push-ups

  2. Squats

  3. Butt kicks

  4. Lunges

  5. High knees

Each movement is to be repeated for three rounds. One minute recovery after each round.


Ladies, get yourself ready for HIIT! Put on your sports bra and sports attire. Choose one simple routine for a start. Do not forget to warm-up first for at least 2 - 3 minutes to prevent any injury. As you manage to get the hang of it, you can opt for a longer session with more intense movements. There are also many tutorials and videos online on HIIT for beginners that are available as your guidance. Do HIIT for two or three times per week and see the changes in your body.


Have you tried HIIT before? Kindly share your experience in the comment box below.