15-Minute HIIT Workout for Beginners

Workout / At Home, Body Weight, Fat Burning / Beginners



HIIT Workout Beginner

With HIIT training, you can get stronger, improve your heart health, increase fat loss and tighten your muscles by taking just 10-15 minutes a day. Unlike low-intensity workouts, HIIT allows your body to burn fat and calories for up to 24 hours after you finish your workout. HIIT utilises your body weight to maximise resistance, as long as your heart rate is up, you’re doing it right.

This Hiit workout targets the glutes, leg, thighs, and abs, and great emphasis is placed on both cardiovascular and muscular endurance. For each exercise, do four rounds of 20 seconds of exercise followed by 15 seconds of rest. Rest for 1 minute between each round. You can do the exercises in sequence or in one round. Just make sure you can give it max effort each set.

If you are a beginner, you can start this training with 3-4 rounds, and as your physical condition increases, you can increase it to 7 and 8 rounds. Also, the number of sets and repetitions mentioned above is a default value, and if you can’t do that much, don’t force yourself and try to do as much as you can.

Creating a calorie deficit

These exercises are great for sculpting muscles but they won’t be enough to get the fit body you want. You only need to lose total body fat to reveal the muscles you have developed!

Use this calculator to create fat loss and determine the number of calories required. According to the calorie result, create a diet menu suitable for you and start training..

Daily calorie intake calculator

Metric Imperial
Target Daily Caloric Intake
These calculations are based on averages.

15 min HIIT Workout for Beginners