I’m a huge fan of HIIT workouts. They’re quick, efficient, and burn calories while building muscle. HIIT is also more effective at burning calories than steady state cardio for the amount of time it takes.
These workouts can be completed anywhere, such as a gym, at home, the park, a restaurant’s bathroom, wherever. Equipment is not necessary to perform the exercises, but if you want to use some you don’t need much. My fitness gear, not including my running gear, consist of an interval timer, sandbag, kettlebell, ab wheel, dip machine, and a Bosu ball.
I started HIIT workouts after the birth of my children as a way to lose weight. I went in full force with rock solid determination.
My husband took a smarter approach. He started out slow and focused on improving his form. He picked one workout he could do a few times a week for ten minutes that worked each major muscle group.
Each week, he would add two minutes until he was able to complete the workout for 20 minutes. By that time, he was in great shape and was confident he could handle more challenging workouts.
Beginner Bodyweight Workout
This workout is a basic HIIT bodyweight workout. It has three levels (B1, B2, and B3) that increase in reps and time. Start with workout B1, and complete as many rounds as possible in 10 minutes with minimal rest.
Once that is no longer a challenge, increase the time to 15 minutes. When that becomes easy, increase the time to 20 minutes. Do the same for workouts B2 and B3.
Before beginning the workout, spend a few minutes warming up and elevating your heart rate. You can do jumping jacks, run in place, jump up and down, arm circles, etc. Warming your muscles reduces the risk of injury and allows you to perform the exercises better.
For the push ups, start on your knees if needed. Once that is no longer a challenge, do them with your legs extended and on your feet. Complete as many on your feet as you can, and the rest on your knees if needed.
For the squats, keep your back straight, feet shoulder width apart, and squat as if you were going to sit back into a chair, then stand straight up. Hold onto a counter or table if you need to support your balance.
After the workout, remember to log the results in your workout notebook and stretch your muscles.
Exercise will only get you so far, and not far at all if you are not eating right. Remember to eat real foods, and balance your meals with healthy fats, carbohydrates, and proteins.
What do you think of the workout? Was it too easy or too hard?
If this workout didn’t do it for you, check out my other workouts.