5 Best HIIT Workout Routines for Beginners – No Equipment Needed

A beginner and looking for the best HIIT workout routines for beginners? You are at the right place. High-Intensity Interval Training (HIIT) is a powerful workout method that has gained immense popularity due to its efficiency and effectiveness. Lets come to the point! What are the best HIIT workout routines a beginner can start in order get a fitter, healthier and stronger her/himself.

While it may seem intimidating at first, from the name High intensity interval training, HIIT workouts are incredibly adaptable, making them suitable for individuals at all fitness levels, including beginners.

The best part? You don’t need any fancy equipment to get started. In this well-researched and unique blog, we’ll explore five of the best HIIT workout routines for beginners that require no equipment. Get ready to kickstart your fitness journey with these versatile and challenging workouts.

Best HIIT Workout Routines for Beginners

Now, let’s explore the 5 best HIIT workout routines for beginners that require no equipment:

1. Beginner’s Bodyweight Circuit: Best HIIT Workout

This is the most primitive HIIT including jumping jacks, squats, plank and high knees. Anybody can start right from this technique gradually increasing the reps or rounds. 

  • Exercise 1: Jumping Jacks (30 seconds)
  • Exercise 2: Bodyweight Squats (30 seconds)
  • Exercise 3: Push-Ups (Modified) (30 seconds)
  • Exercise 4: High Knees (30 seconds)
  • Exercise 5: Plank (30 seconds)
  • Rest: 1 minute

Repeat the circuit 2-3 times with a 1-minute rest between rounds. You may perform 2-3 times in the morning and then repeat in the evening. 

2. Tabata-Style Best HIIT Workout

The classic TABATA is undoubtedly the best HIIT workout routine for beginners. It is the best starting point for you irrespective of the gender and your lifestyle. Keep in mind the age factor though! It is the best HIIT workout routine for beginners because it prepares your body for intensive training within very short time. 

  • Exercise 1: Squat Jumps (20 seconds)
  • Rest: 10 seconds
  • Exercise 2: Mountain Climbers (20 seconds)
  • Rest: 10 seconds

Repeat this pattern for a total of 4 minutes (8 rounds). Take a 1-2 minute break between Tabata sets and complete 2-3 sets.

3. Pyramid Workout: Best HIIT Workout

Pyramid circuit is an effective and best HIIT workout routine for beginners. You should consider starting from here if you are below 50 years and a starter. It is best at building your stamina and will allow you to perform more intense exercises within 2-3 weeks.  

  • Exercise 1: Burpees (10 reps)
  • Rest: 15 seconds
  • Exercise 2: Alternating Lunges (20 reps)
  • Rest: 15 seconds
  • Exercise 3: Push-Ups (Modified) (30 reps)
  • Rest: 15 seconds
  • Exercise 4: Plank (40 seconds)
  • Rest: 15 seconds
  • Exercise 5: High Knees (50 reps)
  • Rest: 15 seconds

After completing the pyramid, reverse the order and work your way back down. Remember the trick! Always listen to your body and do not push your limits at the start of your journey. Take your time and this best HIIT workout routine for beginners will do wonders for you.

4. EMOM (Every Minute on the Minute): Best HIIT Workout

  • Exercise 1: Squat Jumps (15 reps)
  • Rest for the remainder of the minute (up to 45 seconds)

Complete 5 rounds of this workout, aiming to finish each set as quickly as possible.

5. AMRAP (As Many Rounds As Possible) Circuit: Best HIIT workout

  • Exercise 1: Jumping Jacks (15 reps)
  • Exercise 2: Bodyweight Squats (15 reps)
  • Exercise 3: Push-Ups (Modified) (10 reps)
  • Exercise 4: High Knees (20 reps)
  • Exercise 5: Plank (30 seconds)

Perform as many rounds of this circuit as possible in 20 minutes, resting only when necessary. This best HIIT workout routine for beginners requires specific considerations and should be started gradually until your body embraces the routine. Never go hard on your body otherwise you will end up injuring yourself. 

You can find more on HIIT workout routines for women, HIIT for fat loss and weight loss, and HIIT strength exercises and benefits of HIIT.

The Benefits of Best HIIT workout routines for Beginners

Let’s understand why HIIT is an ideal choice for beginners: Briefly, it is time efficient, it has uniqueness for every person, it is customizable, no equipment required, effective for fat loss and a good choice for shaping your body and gaining the higher fitness levels ultimately. 

Conclusion

With these 5 best HIIT workout routines for beginners, you have a variety of options to kickstart your fitness journey without the need for any equipment. Just consider your age, agility and body limits to start any of these best HIIT workout routines for beginners. Remember to start at your own pace and gradually increase intensity as you become more comfortable with the exercises. HIIT is an efficient and effective way to improve your cardiovascular fitness, boost your metabolism, and achieve your fitness goals, all in a short amount of time. So, don’t hesitate to embark on this exciting journey to a healthier, stronger you!

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