30 Minute Workout For Beginner HIIT Workout At Home

Challenge yourself with a 30-minute HIIT workout that will help you burn 500 calories at home.

The exercise lasts 30 minutes, divided into 2 parts. For a beginner HIIT workout, just do the exercise of one section for the first time. Then, you can practice the exercises of both parts for the following days.

You have 30 minutes to burn 500 calories and that also means you have to be very persistent and give your best. But if you feel overwhelmed, just stop and rest. For this weight loss exercise, you need a 9 kg dumbbell and a chair. However, if you are a beginner HIIT workout, it is not necessary to practice with weights.

30 minute workout for beginner HIIT workout at home
30-minute workout for beginner HIIT workout at home

1. Part 1 of HIIT workouts for beginner

HIIT workouts for beginner
HIIT workouts for beginner
  1. 5 minutes warm-up
  2. Burpees: 40 seconds and 20 seconds rest
  3. Kettlebell swings: 40 seconds and 20 seconds rest
  4. Jumping jacks: 40 seconds and 20 seconds rest
  5. Spiderman push-ups: 40 seconds and 20 seconds rest
  6. Jump squats: 40 seconds and 20 seconds rest
  7. Mountain climbers: 40 seconds and 20 seconds rest
  8. Plank to push-up: 40 seconds and 20 seconds rest
  9. Alternating lunges: 40 seconds and 20 seconds rest
  10. High box jump (use stepper or a chair): 40 seconds and 20 seconds rest
  11. Plank jacks: 40 seconds and 20 seconds rest

Pay attention that each person’s health and fitness status is different. So, if you are a beginner HIIT workout, you can reduce the training time, in the beginning, depending on your fitness.

2. Part 2 to complete the 30 minute workout at home

30 minute workout for beginner HIIT workout at home
30-minute workout for beginner HIIT workout at home
  1. Sumo dumbbell squat (without weights if you don’t have one): 50 seconds and 20 seconds rest
  2. Plank to push-up: 50 seconds and 20 seconds rest
  3. Right leg glute bridge: 50 seconds and 20 seconds rest
  4. Lunge and front kick (right leg): 50 seconds and 20 seconds rest
  5. Left leg glute bridge: 50 seconds and 20 seconds rest
  6. Lunge and front kick (left leg): 50 seconds and 20 seconds rest
  7. Weighted glute bridge (without weights if you don’t have one): 50 seconds and 20 seconds rest
  8. Weighted lunge twist (without weights if you don’t have one): 50 seconds and 20 seconds rest
  9. Weighted glute bridge again (without weights if you don’t have one): 50 seconds and 20 seconds rest
  10. Jackknife sit-ups: 50 seconds and 20 seconds rest
  11. Cooldown 5 minutes (find out what Cooldown is if you don’t already know)

So, you have completed a 30-minute HIIT workout at home. If you do these HIIT exercises daily, you can lose 1kg in 1 week. In addition, you can increase to 1-hour workout to lose weight more quickly. However, you need to avoid getting overwhelmed. You should also know how many calories you burn in 1-hour workout to plan your workouts accordingly.

If these exercises are difficult for you, you can run outside or on a treadmill. Besides, you can do the HIIT treadmill workout for beginners. It is very simple and easy to start losing weight. Hope this article can help you lose weight successfully.

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