The 4-Week Total Body HIIT Program for Beginners

Get in the best shape of your life with our beginners guide to High Intensity Interval Training

If you’re just getting into workouts and you want to hit your fitness goals or lose weight, this short 4 week total body High Intensity Interval Training (HIIT) program for beginners is for you. This basic program is your initiation into the world of HIIT training. It doesn’t matter if you’re new to exercise; HIIT training caters to all fitness levels.

So get ready because our HIIT program is going to get your heart rate up and your body sweating. It burns heaps of calories (like 1,000 per hour) in a short amount of time and that’s why we love it! For beginners the key to success is to go at your own pace. Listen to your body and feel how far it can be pushed. This program can be done at home or outdoors.

Before each workout in the 4-Week Total Body HIIT Program for Beginners, make sure you do a 5-10 minute warm up to reduce the chance of injury.

Pro Tip: Warm-up suggestions: you could jog on the spot and perform some dynamic stretching like circling the arms or swinging the legs.

After each workout in the 4-Week Total Body HIIT Program for Beginners, make sure you do a 5-minute cool-down. This will reduce next day soreness and promote recovery.

Pro Tip: Warm-down suggestions: walk for 5 minutes or perform static stretching – which is holding and stretching muscle groups.

Ready, Set, Go!

Remember HIIT is a burn of high intensity activity followed by a short rest. Take only a 30 seconds rest between each exercise.

Week 1 (VIDEOS MAY TAKE TIME TO LOAD)

DAY 1

ROUND 1
Set 1-3
HIGH KNEES
20
SECONDS
Set 1-3
PUSHUPS
10
SECONDS
Set 1-3
STAR JUMPS
20
SECONDS
ROUND 2
Set 2-3
JUMP SQUATS
20
SECONDS
Set 2-3
AIR BOXING
10
SECONDS
Set 2-3
HIGH KNEES
20
SECONDS

Week 2

DAY 1

ROUND 1
Set 1-3
SINGLE LEG HOPS
20
EACH
Set 1-3
ALTERNATING LUNGES
20
EACH
Set 1-3
BUTT KICKS
20
SECONDS
ROUND 2
Set 2-3
BURPEES
10
REPS
Set 2-3
HIGH KNEES
20
SECONDS
Set 2-3
BURPEES
10
REPS
Set 2-3
HIGH KNEES
20
SECONDS

 

DAY 2

ROUND 1
Set 1-3
SPRINT
4 x 30
METERS
Set 1-3
CRUNCHES
20
 
Set 1-3
SPRINT
4 x 30
METERS
Set 1-3
BURPEES
10
 

Week 3

DAY 1

ROUND 1
Set 1-3
PLANK TRANSITION
10
 
Set 1-3
STAR JUMPS
20
SECONDS
Set 1-3
LUNGES
20
 
ROUND 2
Set 2-3
PLANK HOLD
30
SECONDS
Set 2-3
CRUNCHES
20
 
Set 2-3
HIGH KNEES
20
SECONDS

 

DAY 2

ROUND 1
Set 1-3
HIGH KNEES
20
SECONDS
Set 1-3
PUSHUPS
10
 
Set 1-3
STAR JUMPS
20
SECONDS
ROUND 2
Set 2-3
JUMP SQUATS
20
 
Set 2-3
AIR BOXING
20
SECONDS
Set 2-3
HIGH KNEES
20
SECONDS

 

DAY 3

ROUND 1
Set 1-3
SPRINT
01
 
Set 1-3
PUSHUPS
10
 
Set 1-3
SPRINT
01
 
Set 1-3
BOUNDING
10
 
ROUND 2
Set 2-3
SPRINT
01
 
Set 2-3
PLANK TRANSITION
10
 
Set 2-3
SPRINT
01
 
Set 2-3
AIR SQUATS
10
 

Week 4

DAY 1

ROUND 1
Set 1-3
SINGLE LEG HOPS
20
EACH
Set 1-3
ALTERNATING LUNGES
20
 
Set 1-3
BUTT KICKS
20
SECONDS
ROUND 2
Set 2-3
BURPEES
10
REPS
Set 2-3
HIGH KNEES
20
SECONDS
Set 2-3
BURPEES
10
REPS
Set 2-3
HIGH KNEES
20
SECONDS

 

DAY 2

ROUND 1
Set 1-3
HIGH KNEES
20
SECONDS
Set 1-3
PUSHUPS
10
 
Set 1-3
STAR JUMPS
20
SECONDS
ROUND 2
Set 2-3
JUMP SQUATS
20
 
Set 2-3
AIR BOXING
20
SECONDS
Set 2-3
SPRINTS
08
 

 

DAY 3

ROUND 1
Set 1-3
HIGH KNEES
20
SECONDS
Set 1-3
PUSHUPS
10
 
Set 1-3
STAR JUMPS
20
SECONDS
ROUND 2
Set 2-3
JUMP SQUATS
20
 
Set 2-3
AIR BOXING
20
SECONDS
Set 2-3
HIGH KNEES
20
SECONDS

 

Author: Claire Trojkovic
Author Bio: Claire is a personal trainer from Australia and one of the top Nutrition Souq editors. She’s a fitness and travel expert with a degree in Literature and a Certificate 4 in Fitness and Nutrition. Her particular interests are yoga, bodybuilding, diets, weight loss, herbal remedies and travel. She also manages and writes on her own blog and has written guest articles for various online fitness publications.


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