RELATED: 3 Fat-Blasting HIIT Workouts to Try Now 30-Minute MetCon: HIIT Workout Alternate legs.Ĭool down with an overhead stretch, a quad stretch and a forward fold. Side Lunges: With your bodyweight in your heels and your toes facing forwards, step to the left in a deep lateral lunge, keeping your knee above your toes. Bending from your elbows, lower as far as you can, then press up to the original position. Put your legs straight out while balancing on your palms. Tricep dips: Place your hands on a chair or a low table, with your back to the chair. Remember to keep your feet under your hips and your bodyweight in your heels, says Justin.īutt kicks: Jog or walk in place, kicking your right heel up to touch your bottom. Squats: For extra assistance, use a chair for added support. Or, try doing push-ups with your knees resting on the ground. Push-ups: If you can’t complete a traditional push-up, place your hands on a stable chair or plyo box instead of the floor. Try to do as many reps as possible during each 45-second interval, then rest for 15 seconds before repeating.
You’ll go through five moves that focus on full-body exercises. Metabolic conditioning is designed to maximize your caloric burn, so you should expect this workout to feel challenging. RELATED: HIIT It Hard with These 27 Beginner Workouts and Tips 20-Minute MetCon: HIIT Workout Repeat.Ĭool down with an overhead stretch, reverse lunge and forward fold. Engage your glutes and quads and push back to the start position. Keeping your weight in your heels, back flat and chest upright, lower yourself until your thighs are parallel to the floor. Sumo squats: Position your feet a little more than hip-width apart and point your toes out at a 45-degree angle. Repeat as fast as possible. If a regular jumping jack is too difficult, step side to side while raising your arms instead. Jump your feet out while raising your arms. Jumping jacks: Start by standing upright with your feet hip-width apart and your arms at your sides. For more detailed instructions, try Cardio Kickboxing 1 and 2 in DailyBurn’s True Beginner program. (This is the “front” move.) Repeat on the left side. Bring both arms back into the body, shifting your weight back to the starting position and facing front. Your bodyweight should be over your right foot, with your back heel picking up off the floor slightly. Jab (punch) forward with the right arm, then throw a “cross” punch with the left arm, letting your body rotate as your left arm crosses over your body to the right. Bring your arms up into a boxing position. Jab, cross, front (right side): Stand with the right foot in front of the left, hips facing to your left side. Best of all, you don’t need any equipment to jump right in. Work up a sweat in less than the time it would take you to drive to your gym with this simple routine. RELATED: 50 Butt Exercises to Sculpt Stronger Glutes Beginner HIIT Workouts You Can Do in 30 Minutes or Less 10-Minute HIIT Workout Finally, perform a front lunge, side lunge and back lunge stepping with the same leg, then switch to the other leg and repeat.Standing tall, circle your arms backwards, one after the other, (as if you’re pretending to do the backstroke) for 30 seconds.Then, start with this dynamic, two-minute warm-up to get your muscles ready to go: Each one has easy-to-master moves, made just for you.
To kick off your journey without a hitch, we’ve tapped Justin Rubin, trainer for Daily Burn’s True Beginner program, to create three workouts, ranging from 10 to 30 minutes. RELATED: The Do-It-Anywhere HIIT Workout You Need to Try Your task: Listen to your body, modify as needed, and complete each movement with proper form. Yes, HIIT workouts should be intense, but pushing too hard, too fast can result in injuries and other setbacks. If you’re just getting into fitness - or starting over after an injury - the key to success lies in doing the right moves, at your own pace. This type of training will have you alternating between periods of maximum effort (think: 20 seconds of jumping jacks) and short recovery. Otherwise known as HIIT workouts, these fast-paced routines have been shown to torch tons of calories in a short amount of time - so you don’t need to spend hours in the gym. Just because you’re new to fitness doesn’t mean high-intensity interval training isn’t for you.
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