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HIIT workout for beginners


Hot weather or lots of rain could mean spending more time indoors. This could mean we don't get the amount of activity we would like outdoors to stay motivated; you can do a HIIT workout to ensure you get enough movement in, get the heart rate up and keep those joints lubricated.


HIIT (or high-intensity interval training) can be appropriate even for beginners! Working with a personal trainer and using your heart rate as a guide will always be the best option. A personal trainer can help give you movements specific to your body and goals while watching your heart rate to ensure you work hard and recover long enough to see a positive training effect without getting injured.


Option 1:

Perform four rounds of each move for 30 seconds with one minute of rest. Take a 1-2 minute break between each round.

  1. March in place

  2. Squats

  3. Pushups against the counter( kitchen table or sink)

  4. Step up (onto stairs, ottoman, or chair)

  5. Side steps or shuffles

Option 2:

Complete 4-5 rounds. Perform each move for 40 seconds with 20 seconds of rest in between. Take a 1-2 minute break between each round.

  1. Jumping jacks

  2. lunges

  3. Mountain climbers

  4. Kettlebell swings (dum bell)

  5. Tabletop crawls

Set a goal for yourself, like completing a circuit before you start working for the day or on your lunch break, and notice how much more energy you have and how much better you feel!

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