Hello friends! Bringing you a quick high intensity interval training or HIIT workout that is geared towards helping beginners build a strong body. Exercise can be intimidating for beginners, what to do, how to do it, how to modify and where you should be “feeling the burn” are all questions that can have a beginner running for the couch. But it doesn’t have to be that way, I promise! Exercise, like anything else, takes some practice to get used to and every workout will have you feeling just a little more confident!
I work with beginners almost everyday. I’m a personal trainer and I work in a gym where I usually have a least one or two new members every week. It’s not uncommon for me to hear “I haven’t exercised in years, can I actually do this workout?” I realize how intimidating a new workout routine can be and honestly I can still remember the days of being a beginner. Trying my best to “look” like I knew what I was doing while trembling on the inside. Even the machines were intimidating for me in the beginning, lets not even talk about the buff guys grunting and throwing weights around. No way was I going over to the free weight section!!
When I work with online personal training clients, most of the programs I build are set up so you can workout in the comfort of your own home, especially the beginners workouts. I realize that beginners may not want to start in the gym. The gym may be the next step once you feel a bit more confident. Also I realize that sometimes getting to the gym is almost impossible. The kids don’t want to go to childcare, or you worked late and there is just no way you can fit in that 20 minute drive round trip. No worries, most of my workouts are under 20 minutes and can be done in your living room in your old ratty sweats and oversized t-shirt. No lululemon required here!
Today’s HIIT workout is quick and it has some of my go to moves for beginners. It will work your inner thighs, core, shoulders, back, outer thighs, legs and booty. See I told you that we were going to build a strong body with this quick HIIT workout!
This workout will require you to have an interval timer (I downloaded one on my phone, it’s called Interval Timer. For this workout you will want to set your timer for 20 seconds of work and 10 seconds of rest. You will have 6 exercises to work through and you will go through this 4 times total. This workout will take you about 12 minutes to complete.
Pile squats – Legs out wide, toes turn out 45 degrees.Squat low keeping core engaged. Squeeze the butt on the way up!
Caterpillar Walks – Start standing, drop hands to the ground with a straight back (you can bend knees) walk your hands out until the body is in straight line (or as far as you can go). Walk hands back to starting position.
Jog in Place – Jog in place or march depending on your comfort level.
Side to Side Steps – Bend knees, raise arms out to sides while stepping to the left and the right. Keep energy in this move!
Lunge Back Left – Stand with your weight in your right leg. Lunge left leg back until the right knee is at 90 degrees. Pause, press into right foot to straighten your right leg and bring your left leg forward.
Lung Back Right – Stand with your weight in your left leg. Lunge right leg back until the right knee is at 90 degrees. Pause, press into left foot to straighten your left leg and bring your right leg forward.
This week, I am including a video of this workout, so if you want to see the moves in person or want to workout with me, press play and lets get sweaty!
What about you?
- Are you a beginner? Would you be interested in learning more about online personal training? I’m offering discounts to new clients right now, and I would love to chat with you. Please email me at [email protected] so we can set up a time to talk!
- Do you remember being a beginner in fitness (if you aren’t one now?)
- Do you ever do workouts at home?