HIIT workouts, also known as high intensity interval training, are an excellent way to burn fat and calories quickly, without needing any equipment. These types of exercises utilize your own bodyweight to create resistance and quickly increase your heart rate.
When time is limited and resources are scarce, completing a few HIIT exercises is a great way to fit in an effective workout in a short amount of time.
These three quick HIIT workouts each require less than 20 minutes for a full body workout. These exercises are packed with fitness benefits for your entire body, helping your burn calories and gain strength in no time.
Each of these HIIT workouts is perfect for beginners and a great way to fit your workout in right at home. Try any or all of these 3 quick HIIT workouts!
3 Quick Full Body HIIT Workouts for Beginners
Workout #1: 7 Minute Living Room HIIT Workout
- Mountain Climbers x 45 seconds
- Rest 15 seconds
- Jumping Jacks x 45 seconds
- Rest 15 seconds
- Skaters x 45 seconds
- Rest 15 seconds
- High Knees x 45 seconds
- Rest 15 seconds
- Jump Lunges x 45 seconds
- Rest 15 seconds
- Legs Down x 45 seconds
- Rest 15 seconds
- Butt Kicks x 45 seconds
- Rest 15 seconds
Workout #2: Quick and Easy Full Body HIIT Workout for Beginners
- Sumo Squat Pulses x 20
- Scissor Kicks x 40
- Tuck Jumps x 10
- Jump Squats x 20
- Burpees x 10
- Punches x 30
- Repeat all exercises 3 times
Workout #3: No Equipment Fat Burning HIIT Workout
- Butt Kicks x 40
- Tricep Dips x 20
- V Sits x 20
- Jumping Jacks x 40
- Pushups x 20
- Straight Leg Situps x 20
- High Knees x 30
- Commandos x 12
- Mountain Climbers x 40
Beginner HIIT Exercises: Descriptions
Mountain Climbers
Begin on your hands and knees, with hands spread about shoulder width distance apart. Straighten your legs to transition into a straight arm plank position.
From here, step one foot forward, toward your hips. Quickly alternate feet, bringing one foot forward while the other is back, as if climbing a mountain.
Jumping Jacks
Stand with your feet together and arms down at your sides. While jumping into the air, bring both arms up over your head and land with your feet spread apart. With another jump, bring your hands back down to your sides and land with your feet together. Continue to repeat.
Skaters
From standing, bend at the hips to reach your right arm down to touch the floor. Position your left leg behind your right foot and extend your left arm straight back by your side.
Jump your entire body about a foot to the left, landing with your left foot in front of right and switching hands so your right now touches the floor. Continue to repeat, jumping back and forth as if you were speed skating.
High Knees
Begin standing with both feet together, and then lift one knee up towards your waist. Jump into the air as bring your opposite knee up towards your waist and straighten the other leg to land on the floor. Continue to alternate knees, bringing them as high as possible into the air with each jump.
Jump Lunges
Lower your body into a lunge position, stepping forward with one foot and bending at the knees to dip down until your front thigh is parallel to the floor.
From this lunge, jump into the air and switch legs, landing with the opposite foot in front. Lower back down to a lunge position and repeat.
Legs Down
Lie flat on your back, with arms down at your sides and legs stretched out straight in front of you. Lift both legs at the same time to bring them into the air above your body, forming a 90 degree angle at your hips. Keep your legs straight as you lower them back down towards the floor. Continue to repeat.
Butt Kicks
Stand with your feet about hip width distance apart. Jump into the air, bending one leg and bringing your foot up behind you towards your butt. Land on the opposite leg, and then jump again to switch legs. Continue to alternate, attempting to kick your butt with each movement.
Sumo Squat Pulses
Spread your feet out wider than hip width distance apart. Bend at the knees to lower into a sumo squat position, as if you were about to sit in a chair. From this squatting position, quickly lower and lift your hips as if you were pulsing – never rising higher than a squat.
Related: The 14 Best Bodyweight Exercises for Runners
Scissor Kicks
Begin by lying on your back with your legs stretched out straight and hands down at your sides. Lift your upper back, neck and head a few inches off the floor to engage your core.
Next, lift one leg a few inches off the floor, keeping it straight as you do so. Quickly alternate lifting and lowering each leg, as if they were scissors.
Tuck Jumps
Stand with your feet about hip width distance apart and arms down at your sides. Bend at the knees to squat down, bending your arms as you do so.
Forcefully jump into the air, bringing your knees up as high as possible, tucking them in to your chest. Land back in a standing position and repeat.
Jump Squats
Start by standing with your feet about hip width distance apart, and bend at the knees to lower into a squat position. From this squat position, quickly straighten your legs to jump into the air. Land on both feet at the same time, and immediately lower back to a squat position to repeat.
Burpees
From a standing position, reach down to the floor with both hands as you kick both feet back into a plank position. Bend at the elbows to complete a single push up, and then jump both feet up towards your hips.
Jump back up to standing, bringing your hands above your head. Continue to repeat the entire process.
Punches
Stand with your feet spread slightly wider than hip width distance apart, and bend slightly at the knees for more control. Bring both hands up in front of your chest, and extend each arm across your body one at a time, as if throwing a punch. Continue to repeat, alternating sides.
Tricep Dips
Straighten your arms behind you and place your hands on the top of a sturdy surface, such as a chair, bench or desk. Walk your feet out in front of you until your legs form a 45 degree angle with the floor.
Bend at the elbows to lower your body a few inches towards the floor, and then straighten your arms to rise back up. Continue to repeat.
V Sits
Lie flat on your back, with legs extended and arms straight above your head. In one motion, lift both arms and both legs into the air, bringing them towards one another to meet above your body.
Keep both legs and arms straight throughout the movement to form a V with your body. Lower your arms and legs back to the floor and repeat.
Pushups
Begin in a straight arm plank position, planting your palms on the floor and walking your feet back behind you until your legs are straight.
From this plank, bend at the elbows to lower your body until it hovers a few inches above the floor. Straighten your arms to return to plank and continue to repeat.
Related: 30 Day Push Up Challenge for Beginners
Straight Leg Situps
Lying flat on your back, bring both hands behind your head and extend your legs straight out in front of you. Use your core muscles to lift your upper body up from the floor, continuing to rise until you are sitting straight up. Lower back to the floor with control and repeat.
Commandos
Reach your hands down to the floor and walk your legs out behind you to position yourself in a straight arm plank. Next, lower down onto your elbows one arm at a time. Then, straighten your arms to lift your body back to its original position, planting one hand on the floor at a time. Continue to repeat.
These HIIT exercises are a great way to stay in shape without spending hours at the gym. With a mix of dynamic movements and isometric strengthening exercises, high intensity training is perfect for anyone – from beginner to advanced athletes.
Try any or all of these 3 quick HIIT workouts this week to burn fat and gain fitness right at home.
