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!
So you’ve heard people talking about this “HIIT” 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. There are many workouts floating about on YouTube or around the internet that might be slightly above your 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.
- Related – 4 Week Beginners HIIT Plan
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
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.
