10-Minute Cardio HIIT for COMPLETE BEGINNERS: Low-Impact, No Repeat Home Workout For Newbies

10 minute home HIIT workout for beginners.

This 10-minute home cardio workout is the ideal home workout for absolute beginners looking to get into high-intensity interval training (HIIT).

Are you new to the world of fitness and looking for a workout that’s both effective and beginner-friendly? Look no further! Our 10-minute Complete Beginners HIIT (High-Intensity Interval Training) workout is designed just for you. It’s a low-impact, no-repeat home workout that will kickstart your fitness journey without overwhelming you and serves as a great introduction to HIIT.

Why did we make this complete beginner’s HIIT?

HIIT is a fantastic way to get your heart pumping and torch calories in a short amount of time. Our workout combines cardio and strength exercises, ensuring a well-rounded session that’s a perfect beginners workout.

We understand that taking the first steps into fitness or returning to HIIT after a break can be challenging. High-intensity interval training offers incredible rewards, but the initial intensity can be intimidating for newcomers. That’s why we’ve crafted this workout to provide the benefits of HIIT while introducing low-impact, approachable movements to make the journey into fitness both enjoyable and manageable for everyone.

benefits of HIIT

Some of the well-known benefits to HIIT Training are;

  1. Efficient Calorie Burning: HIIT can help burn more calories in a shorter amount of time compared to traditional steady-state cardio. The intense bursts of activity elevate the heart rate, leading to increased calorie expenditure during and after the workout (known as the afterburn effect or excess post-exercise oxygen consumption).
  2. Improved Cardiovascular Health: HIIT has been shown to improve cardiovascular health by increasing aerobic capacity and endurance. It can enhance the function of the heart and blood vessels, leading to improved circulation and reduced risk factors for heart disease.
  3. Time Efficiency: One of the key advantages of HIIT is its time efficiency. A HIIT session can be as short as 15-30 minutes and still provide substantial health benefits, making it easier for individuals with busy schedules to incorporate into their routine.
  4. Fat Loss and Weight Management: HIIT is effective in reducing body fat, including abdominal fat. It can also help with weight management by promoting fat loss while preserving lean muscle mass.
  5. Metabolic Health: HIIT has positive effects on insulin sensitivity and glucose regulation, which can be beneficial for individuals with or at risk of type 2 diabetes. It may also help regulate blood sugar levels.
  6. Increased Metabolic Rate: HIIT can lead to an elevated metabolic rate for hours after the workout. This means your body continues to burn calories even after you’ve finished exercising.
  7. Preservation of Lean Muscle Mass: Unlike some forms of steady-state cardio, HIIT is less likely to lead to muscle loss. It may even help preserve and build lean muscle mass, particularly when combined with strength training.
  8. Adaptability: HIIT workouts can be adapted to various fitness levels, making them suitable for beginners to advanced exercisers. Modifications can be made to accommodate individual fitness levels and preferences.
  9. Variety and Enjoyment: HIIT workouts often involve a variety of exercises, preventing boredom and keeping the routine interesting. The challenge and variety in each session can make the workouts enjoyable for many individuals.
  10. Convenience: HIIT can be performed with minimal or no equipment just like this 10-minute beginner HIIT, making it accessible for home workouts or when access to a gym is limited.

How to Modify This beginners workout for an Extra Challenge:

If you’re feeling up for it, consider adding extra rounds to intensify your workout. Here’s how:

  • Round 2: Repeat the entire circuit for a 20-minute workout. Take a short break between rounds if needed, and listen to your body.
  • Round 3: For those seeking an extra challenge, go for a third round. This will extend your workout to a total of 30 minutes. Remember to maintain good form and stay hydrated.

Tips for Success:

  1. Listen to Your Body: Pay attention to how your body feels during the workout. If you need to take a break, that’s perfectly fine.
  2. Hydrate: Keep a water bottle nearby to stay hydrated throughout the session.
  3. Quality Over Quantity: Focus on performing each movement with proper form rather than rushing through the exercises.


Welcome to our invigorating 10-minute Complete Beginners HIIT workout, crafted to kickstart your fitness journey with a combination of low-impact moves. Whether you’re a newcomer to the world of fitness or seeking a gentle reintroduction to High-Intensity Interval Training, this workout is tailor-made for you. Recognizing that starting or returning to HIIT can be a challenge, we’ve curated a routine that seamlessly blends effectiveness with approachability.

In this brief yet impactful session, we will guide you through ten exercises, each lasting 40 seconds with a 20-second rest in between.

The exercises are;

  1. Toe taps
  2. Running jabs
  3. Squat kicks
  4. Skipping
  5. Lateral step squats
  6. Marching high knees
  7. Reverse lunge to knee drive
  8. Half push-ups
  9. Walking mountain climbers
  10. Step plank jacks

Follow along with the video below, where we demonstrate each move. Don’t forget to subscribe to our YouTube channel for all our latest workouts and fitness tips

Conclusion: Start Your Fitness Journey Today!

This 10-minute Complete Beginners HIIT workout is a fantastic introduction to exercise. It’s quick, effective, and adaptable to your fitness level. Whether you’re a true beginner or looking to challenge yourself with extra rounds, this workout is designed to meet you where you are in your fitness journey. Lace-up those sneakers, hit play, and let’s make fitness fun for everyone! 💪🎉