Complete Beginners 20-Minute HIIT Circuit Workout For Women

Check out this Beginners HIIT Circuit Workout For Women to get a Flat Belly. Its great for weight loss and uses weights in a circuit. beginners Full Body HIIT Circuit. Get the full workout here.

Searching for the perfect workout to do today? Try this beginner’s HIIT circuit workout for women.

It has been a busy weekend with our nephew’s birthday party, the kids loved it. We ate healthily but of course, there was cake that we had to have. It would be rude not to.

So what’s better than a fast-paced HIIT circuit to make up for it and burn off all that sugar, bodyweight only.

If you are new to high-intensity interval training bodyweight is a great way to start and these moves are all very simple, although one thing I would say is that there is a lot of work on your hands so if you have weak wrists you might struggle.

A fantastic benefit of HIIT is that it’s been proven that you will burn more calories in less time and once you stop your body will still be burning those extra calories for up to 72 hours in what’s called the afterburn! Sounds intense right?

What I love about HIIT is that you don’t necessarily need to follow a strict plan. In fact Demi very rarely repeats a workout and my personal training clients have had a brand new workout every session over the last 7 years apart from maybe a handful.

I have hundreds and hundreds of workouts stored on my phone, my iPad and scrap bits of paper in my draws with random HIIT workouts on. One day I’ll sort through them and put them in a book and to sell. I’d make a fortune, the problem is I’m the only one that understands what they mean.

Most HIIT workouts are circuit-based. This is no exception. You will do six exercises one after the other for 30 seconds each. You will work as hard as you can while working. If you don’t then you are defeating the objectives of HIIT and won’t get the most out of it. You have to force your body to change. Give it a reason.

Make sure you do a 5-minute warm-up prior to starting this HIIT circuit workout. Skipping, jogging on the spot or star jumps for 2 minutes followed by 20 lunges twice will be fine

 The Workout – 20-Minute Bodyweight HIIT Circuit Workout

Follow the warm-up below to get your body nice and warm.

Equipment NeededYoga Style Mat and an Interval Timer

  • Beginners – 30 seconds on 10 seconds rest interval
  • Intermediate – 40 seconds on NO rest interval
  1. Squat Jumps
  2. Walk Out with Jump
  3. Plank Toe Taps
  4. Push Ups
  5. Mountain Climbers
  6. Burpee

Rest 1 Minute after each circuit. Repeat x 4.

The Exercises

In the upcoming workout, you’ll find a carefully curated selection of exercises designed to target various muscle groups and enhance overall fitness. These exercises have been thoughtfully chosen to provide a well-rounded and effective workout experience. 

Squat Jumps

One of the most effective moves in HIIT training is the squat jump.

  • Start by standing tall with your feet under your hips, wider if it’s more comfortable.
  • Squat down as if you are sitting down on a chair and then once your hips are around knee level explode upwards into a jump.
  • On your way back down to the floor aim to land gently going straight back into a squat to repeat.
  • There should be no breaking of the movement.

Walk Out With Jump

Some of my clients say this is just as bad as a Burpee.

  • Start standing with feet just wider than your hips.
  • I like to squat rather than bend here to protect your lower back. Squat down and then fall gently forwards onto your hands.
  • Walk outwards away from your feet with your hands into a high plank position.
  • From there walk back in, drop the hips so you are sitting in a deep squat and then jump up.

High Plank Pike with Reach

Not your usual HIIT exercise this is a mixture of a few. The high plank pike with reach out is a great upper body and core workout.

  • Start in a high plank position
  • Lift your hips as high as you can allowing your torso to move backwards as you do.
  • With your butt up in the air reach for your toes.
  • Return to the start position and swap arms.

Press Ups or Push Ups

Military in nature the press up or push up is an old favorite. To start get into a high plank position. To start lay on the floor on your front and place your thumbs just under your armpits close to your chest.  From here straighten your arms so you are now in a high plank with hands under shoulders, feet together and body in a nice straight line from your shoulders to your heels.

If doing half push-ups simply drop your knees to the floor and aim for a straight line from your shoulders down to your knees.

From here lower yourself down as far as you can go and then push back up for one repetition. You want to only move your arms and not your hips. If it is still too hard to do try raising your hands or doing them standing against a stable worktop.

Mountain Climbers

Another must have and popular HIIT exercise is the mountain climber.

  • In a high plank position bring one knee up and under your body towards your hands.
  • Once you can’t move it any further up your body return that leg to the start position and switch legs.
  • Once you have got to grips with the move speed it up so that you are at a running speed.


This has HIIT all over it, it’s one of the best if not THE best bodyweight HIIT exercise. The video is for the Cross Fit version of a Burpee. If you can do it then do. Otherwise the simpler version is as follows.

  • Start in a high plank position
  • Jump your feet to the outside of your hands
  • Jump up as high as you can
  • Upon landing squat down and place your hands on the floor between your feet
  • Jump back and repeat

How To Make this 20-minute hiit Harder

If it’s not hard enough you can either increase the work time to 40 seconds or do 10 seconds of High Knees after each exercise. Just set your interval timer to 30 on 10 off, you’ll feel the increase in intensity after the first round.

For more HIIT Circuit Workouts like this check out our HIIT workouts page here. 

Need a Plan to start achieving more?

The 6 Week Flat Belly Challenge is an entire workout program on when and how to train.

On average people lose a minimum of 7 pounds and between 2-4 inches off their waistline.

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When you haven't got any exercise equipment this bodyweight circuit workout is a perfect solution. it's a HIIT workout with no equipment that will work your full body plus its designed just for beginners and women alike. Try it and let us know how you get on.
If you are a beginner or just new to HIIT then this beginners circuit workout routine is an ideal place to start. It's a full body, no equipment workout that promises fast results and can be done anywhere anytime.
Check out this Beginners HIIT Circuit Workout For Women to get a Flat Belly. Its great for weight loss and uses weights in a circuit. beginners Full Body HIIT Circuit. Get the full workout here.
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