HIIT Workouts for Beginners: 10 Exercises That Burn Calories Fast

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Whether you work out at home or at the gym, these HIIT workouts for beginners will help you burn more calories in less time. A combination of cardio, weights, and quick, effective exercises, we’ve rounded up 10 fat burning high intensity interval training exercises that will give you a full body workout that delivers serious results. Sick of running on the treadmill or sweating through an hour on the elliptical machine? Challenge yourself to a 30-day HIIT challenge. You won’t regret it!

High intensity interval training is a great way to get in shape and lose fat fast! It’s one of the most efficient and effective ways to burn calories, increase muscle mass, and sky rocket your metabolism. Don’t be scared off by the name, these HIIT workouts for beginners are a great way to get comfortable before getting into more intense HIIT training.

I love HIIT workouts because they’re quick and straight to the point. They target your whole body so you can reap the maximum benefits in a short amount of time. You can do all of these exercises at home, and most of them don’t require any equipment at all! So if you want to fit in a quick but effective workout, these HIIT routines are perfect for you. There’s even one you can do with your kids!


Are you ready to blast calories and whip your body into shape? Check out these 10 HIIT workouts for beginners!

10-Minute Beginner HIIT | MomsIntoFitness

This workout is perfect for beginners who are just getting started with HIIT workouts. She’ll take you through a short warmup so you can get your blood and oxygen flowing, and then you’ll do a 10 minute workout. The routine consists of 40 seconds of exercise, followed by 10 seconds of rest, and you get to decide the level of intensity. The more you do the routine, the more repetitions you’ll be able to do within each round.

Body Firming HIIT Workout for Beginners | FitnessBlender

With this HIIT routine, you’ll get a good 4-minute warm up, followed by a 17-minute HIIT routine, with two rounds. You won’t need any equipment, but be ready to give it your all. You’ll do a series of heart pumping exercises from jumping jacks to traveling push ups, with 10 second rests in between. You’ll also do a two-minute active rest between the two rounds of exercise.

20-Minute Bikini HIIT Workout | POPSUGAR Fitness

Whether you live in a place that is hot all year round or are heading on vacation this winter, this bikini body HIIT workout will get you into shape! It will burn calories by strengthening and toning your entire body, getting you ready to flaunt your stuff on the beach. You’ll do 40-seconds of work, followed by 20 seconds of rest for 20 minutes. It’s quick and will get you the results you want!

10-Minute Beginner HIIT Workout | Athlean-XX for Women

If you’re a mom who needs her kids to burn some energy, you’re not alone! Get your workout in with your kids, and kill two birds with one stone! Since many kids get bored easily if something is too repetitive, this workout contains 8 different exercises to change things up. Whether you do it alone, or with your kids, you’ll work through basic HIIT style exercises with shorter interval times, including squats, mountain climbers, and heel kicks.

25-Minute HIIT Total Body Burn Beginners Workout | BeFiT

In this 25 minute HIIT workout, you’ll be doing 4 circuits combining strength and cardio moves to burn calories quick! Your entire body will be worked through this routine, so make sure you follow along through the warm up so you don’t hurt yourself. Most of the exercises use dumbbells (a pair of CAP Barbells will do the trick!), so you can decide whether you’re ready for that or not. The moves can also be done sans weights!

20-Minute HIIT Workout for Beginners | Danny’s Workout

Looking to tone up your thighs and bum? This HIIT workout is calling your name. In the 20-minute routine, you’ll do exercises such as lunges, curtsy squats, and squat jumps. She explains the proper technique and how to do each exercise at the beginning, so you can get all the benefits of each one. You’ll work your glutes, legs and core to burn major calories and build strength!

20-Minute Beginners Ultimate Weight Loss Workout | Psyche Truth

This routine blends HIIT and Cross Fit exercises to bring you a workout that will help you burn calories and lose weight. Whether you’re a beginner, intermediate, or more advanced, you’ll be able to do these exercises! You’ll tone your entire body, from your thighs to your core to your arms with exercises such as plank, tricep dips and push ups. Get ready to shed some major pounds with this butt-kicking routine!

HIIT Home Workout for Beginners | Lucy Wyndham-Read

If you’re looking to get fit and blast calories this workout is perfect for you! Made with beginners in mind, you’ll be able to do this routine in a small space, without any jumping up and down. The low impact workout is just 4 minutes and she demonstrates how to do all the exercises in the correct way so you can reap maximum benefits. There’s no warm up included in this workout, so make sure you take it upon yourself to make sure you’re nice and warm before starting!

10-Minute HIIT Cardio Workout for Fat Loss | HASfit

This at-home workout is only ten minutes and will kick your butt into shape! There’s no equipment required and you can do it when you feel like you need a quick yet effective workout. There is an option to do harder exercises or do modifications for beginners. Either way you’ll burn calories and lose weight quick!

Low Impact HIIT Workout for Beginners | Lifecall Fitness

This HIIT workout is low impact and easy on your body. It doesn’t have to be hard on your body and joints to get your heart rate up. There is no jumping or bouncing, so it’s great for beginners or those who are recovering from an injury. You’ll do exercises such as butterfly squats, kicking plank, and jump-free burpees.

These HIIT workouts are ideal for beginners who are getting started with this amazing workout. Implement them into your weekly routine to burn calories in less time!

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