4 Week Home HIIT Workout For Absolute Beginners

We understand how great HIIT is and that there are so so many women who are still yet to start. So this is why we felt it necessary for a 4 week HIIT workout for absolute beginners! 

 

4 week hiit workout for absolute beginners

So you've heard people talking about this "HIT" workout and wondered what is it, it looks tough, is it tough?  HIIT which stands for High Intensity Interval Training is supposed to be very tough. That's the whole point of it. However tough for one person might not be tough for another and many workouts floating about on YouTube or around the internet might be slightly above you current capabilities. 

 

Luckily and fortunately for you we have come up with this four week intro to HIIT where you'll gradually take your workout from about 5 minutes a day up to a full 15-20 minute high intensity workout.  We have tried to keep the exercises very basic so they are easy to pick up and hopefully you'll be used to some of them already. 

 

We love HIIT and hopefully you will to in the near future. The results come so much faster than any other workout style. It's great for fat loss and huge fitness gains. 

 

As you work through the weeks you'll notice how fast you recover between exercises. Not to mention how little time you need to spend doing it. 

 

Before you head to the workout make sure you are fit and healthy before. If you're unsure check with your doctor. 

 

As a rule, only rest when you need to, if you don't need a rest just head right to the next exercise and don't look back. 

 

Do a 5-10 minute warm up before you start each workout. 

 

The Workout

 

WEEK 1

1. 10 Jump Squats, 20 Mountain Climbers, 10 Press Ups x 2
2. Fast Walk 30 Mins
3. 10 Burpees, 20 Plank Jacks, 30 Lunges x 2
4. Fast Walk 30 Mins
5. 30 High Knees, 20 V-Sit Ups, 10 Sumo Squat Jumps x 2
6. Fast Walk 30 Mins
7. Rest

 

WEEK 2

1. 10 Jump Squats, 20 Mountain Climbers, 10 Press Ups x 3
2. Fast Walk 30 Mins
3. 10 Burpees, 20 Plank Jacks, 30 Lunges x 3
4. Fast Walk 30 Mins
5. 30 High Knees, 20 V-Sit Ups, 10 Sumo Squat Jumps x 3
6. Fast Walk 30 Mins
7. Rest

 

WEEK 3

1. 10 Jump Squats, 20 Mountain Climbers, 10 Press Ups x 4
2. 10 Burpees, 20 Plank Jacks, 30 Lunges x 4
3. Fast Walk 30 Mins
4. 30 High Knees, 20 V-Sit Ups, 10 Sumo Squat Jumps x 4
5. 10 Tricep Dips, 20 Squat Thrusts, 30 Skater Jumps x 4
6. Fast Walk 30 Mins
7. Rest

 

WEEK 4

1. 10 Jump Squats, 20 Mountain Climbers, 10 Press Ups x 5
2. 10 Burpees, 20 Plank Jacks, 30 Lunges x 5
3. Fast Walk 30 Mins
4. 30 High Knees, 20 V-Sit Ups, 10 Sumo Squat Jumps x 5
5. 10 Tricep Dips, 20 Squat Thrusts, 30 Skater Jumps x 5
6. Fast Walk 30 Mins
7. Rest

 

1= day 1, 2 = day 2 etc. Save it, download it, print it and make sure you do it. Be consistent and make no excuses. 

 

Let us know how you get on.

 

 

TO A FITTER, STRONGER LEANER YOU

Sign up to get weekly workouts and weight loss advice

2 Comments

  1. Chantal on November 18, 2018 at 10:40 pm

    Such a great resource – thanks for sharing all the workouts!

    • HIITWEEKLY on November 19, 2018 at 10:12 pm

      You’re welcome. I’m happy you like them.

Leave a Comment