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3 HIIT Workouts for Beginners

Posted 08-01-2015
In Workouts & HIIT

3 HIIT Workouts for Beginners

Are you new to fitness? Maybe just getting back into it after recovering from an injury? Or possibly you have heard all about this HIIT training and are interested in giving it a go? Well, keep reading then as today's workout is for you!

If you are looking around the internet for HIIT Workouts you will see that HIIT routines use a number of different work/rest ratios, such a 1:4, 2:1, 3:1, 1:1 etc. The good news is you can vary pretty much any HIIT workout to your own fitness level and goals. If you are just beginning a HIIT program for the first time, you could start with lower work/rest ratio, such as 1:3 1:4, or even 1:2. For example you may do 15 seconds of work followed by 45 seconds of rest. This is a 1:3 work/rest ratio.

Once you do this for awhile, you can advance to a higher work/rest ratio, for example you may do 30 seconds of work followed by 1 minute of rest. Eventually you will build yourself up to being able to do very intense HIIT workouts such a 1 minute of work followed by 15 seconds of rest, which would be a 4:1 work/rest ratio.

No matter what level HIIT workouts you are doing, you will need a HIIT Timer to time the workout. A Gymboss Timer makes the best HIIT Timer out there. It can be set to any interval durations you require from 2 seconds up to 99 minutes, and you can program in any amounts of rounds as well. All the workouts below can easily be timed with your Gymboss HIIT Timer.

Here are 3 beginner HIIT Workouts to get you started:


Workout 1

  • High Knees – 15 sec
  • Rest 45 sec
  • Air Squat – 15 sec
  • Rest 45 sec
  • Jumping Jacks – 15 sec
  • Rest 45 sec
  • Burpees – 15 sec
  • Rest 45 sec

~ 1:3 work/rest ratio
~ Repeat the entire circuit 5 times. (TOTAL TIME - 20 minutes)

15, 45 , 20 rounds (2)


Workout 2

  • Sprint - 15 sec
  • Walk - 1 minute

~ 1:4 work/rest ratio
~ Repeat the circuit 10 times (TOTAL TIME - 12.5 minutes)

15, 1 min, 10 rounds (2)


Workout 3

  • High Knees - 30 sec
  • Mountain Climbers - 30 sec
  • Skaters - 30 sec
  • Rest 1 minute

~ 1:2 work/rest ratio (TOTAL TIME - 18 minutes)
~ Repeat the circuit 4 times

30, 1 min, 4 rounds (2)