4-Week Home HIIT Workout plan For Absolute Beginners

We understand how great HIIT is and that there are 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! 

Now, instead of sifting through countless YouTube videos or online workouts that might push you a tad too hard, we’ve got your back. Introducing our 4-week HIIT workout designed specifically for absolute beginners.

Curious about HIIT? Well, it stands for High-Intensity Interval Training, and yes, it lives up to the name. The beauty of it lies in its adaptability. That’s where our 4-week plan comes in. We’ll ease you into the world of HIIT, starting with a manageable 5-minute routine and gradually building up to a heart-pumping 15-20-minute workout. The best part? We’ve kept the exercises straightforward, ensuring they’re easy to pick up, even if you’re new to this.

Why do we love HIIT so much? Because the results are rapid – unparalleled fat loss and remarkable fitness gains. As you progress through the weeks, you’ll notice quicker recovery times between exercises, and you’ll marvel at how little time you actually need to spend on it.

here are some reasons why we love hiit

Embarking on High Intensity Interval Training (HIIT) offers a plethora of benefits. In remarkably efficient sessions, HIIT accelerates fat burning, making it an optimal choice for time-conscious individuals. Beyond the workout, it elevates the metabolism, fostering continued calorie expenditure.

This dynamic form of exercise not only improves cardiovascular health but also preserves muscle mass. Its adaptability caters to various fitness levels, while the versatility in workouts ensures engagement and prevents monotony. HIIT, with its minimal time investment and flexibility, enhances oxygen consumption, increases energy levels, and requires minimal equipment, making it a practical and effective fitness solution for individuals with diverse lifestyles.

• Related – 4 Week Beginners HIIT Plan

Ready to kickstart your fitness journey? Before diving in, ensure you’re in good health. When in doubt, consult your doctor. Here’s a golden rule for these workouts: rest only when necessary. If you’re not feeling fatigued, seamlessly transition to the next exercise without looking back.

Oh, and don’t forget to treat your body right – warm up for 5-10 minutes before each session. Now, let the HIIT adventure begin!

The Workout

WEEK 1

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

WEEK 2

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

WEEK 3

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

WEEK 4

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

Save it, download it, print it and make sure you do it. Be consistent and make no excuses.

Want an even more structured Introduction to High Intensity Interval Training?

We’ve come up with a plan that aims to take you from an absolute beginner, someone who has never exercised before at home to be able to complete some of our beginners’ workouts in just 3 weeks.

The plan, complete with instructional videos, guides you through each workout. With the sole aim of helping you conquer HIIT in no time at all, meaning you can start burning even more calories and more fat with more intense workouts.

Find out about our INTRO TO HIIT workout plan here.

Let us know how you get on.