HIIT workout for beginners at home program

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In this, hiit workout for beginners at home program, You don’t need any equipment, dumbbells, weights, or gym membership or even you don’t need much space to get in a sweat. you can do this hiit workout for beginners at home program without any fancy equipments.

You need is a normal & enough space to do this hiit workout for beginners at home program and also you need a yoga mat for the workout, if you don’t have that you can use any other mat.

high-intensity interval training (HIIT) helps to boost your cardio and build the strength at the same time and a good workout also helps to boost your immune system.

It is burning 20 to 30 percent more calories than running, swimming, cycling, and resistance training so you get more benifits in a shorter time period.

Women health in India-

In India every woman’s are ignoring their health and fitness, currently in India, many women face many health problems, age id not a factor to remain healthy and fit every woman is required to remain fit and healthy. in the current era of Indian women has become aware about their health and fitness and this workout help all woman’s to get fit and healthy.

Let’s go for the hiit workout for beginners program –

01 KNEE PUSH UP

In this hiit workout for beginners at home program, you have to do Knee push, not every person able to do proper push because their chest muscles are too weak to handle the bodyweight this is why knee push up helps to build muscle for beginners.

start with the push-up position with your hands on the floor and also your knee on the floor, knee push up is to position a little bit wider with shoulder width. bend your elbow go with slow rang of motion hold for a few seconds squeeze your chest return to starting position and do it again. this exercise is working for both the upper and lower head of the chest.

02 JUMP WITH HIGH KNEE

In this hiit workout for beginners at home program, you have to do Jump with high knee. Jump with high knee one of the most effective and high-intensity exercise, all you have to do is stand with a comfortable position jump straight as long as you can fall back with high knee position return to the position and repeat it again.

03 DUMBBELL/WEIGHT RACK

In this hiit workout for beginners at home program, you have to do the Dumbbell rack. Dumbbell rack is for the core exercise, its help to build your core strength and dumbbell rack easy to perform all you have to do is start with a plank position with your hand on the floor (not elbow), Take a normal weight to grab the weight from the left side and shift it the right side with your right hand, same moment repeat with the other hand grab the weight form the right-side shift it to the left side with left hand repeat it again and again.

04 JUMPING JACK

In this hiit workout for beginners at home program, you have to do a jumping jack. Stand in the center of the mat with arms on the side and feet are together then raise the arms out & overhead while jumping without pausing and quickly reverse the movement perform the jumping jack as fast as you can complete at least 20 to 25 reps then move to next exercise.

05 JUMPING SQUAT

In this hiit workout for beginners at home program, you have to do jumping squats. Stand with your feet shoulder-width, toes forward, arms at side bend your knee make sure your quads are parallel to the floor when you are in squat position then stand up and jump stand with your feet again and repeat the exercise same complete the set and move to next exercise.

06 STEP UP

In this hiit workout for beginners at home program, you have to do step up. Step up is a basic exercise and easy to perform all we need a little box place your right foot onto the box return to the starting position by stepping down with right and then left foot do it at least 15 to 20 reps complete your sets and move to the next exercise.

07 SPRINT

In this hiit workout for beginners at home program, you have to do sprinting. Sprinting is a short running with high-intensity mark your start and endpoint and run fast as you can use at least 60 percent of your maximum effort do it 8 to 10 reps complete your set then move to next exercise.

08 MOUNTAIN CLIMBING

In this hiit workout for beginners at home program, you have to do mountain climbing. Mountain climbing is for core strength and easy to perform all you have to do is get into the plank position with your hand on the floor and legs on the toe check your form than pull your left knee into your chest and return to the starting position then switch to right leg pull it to your chest and return to the starting position keep your hip down and run your knees do it at least 15 to 20 times complete your set and move to next exercise.

09 PLANK

In this hiit workout for beginners at home program, you have to do a plank. Plank one of the best exercise for core and it is very easy to perform get into plank position your upper body weight on your elbow and lower body weight on your toe keep your hip down back straight and hold the position 1 or 2 minute or hold as long as you can do it 3 to 4 set and move to next exercise.

10 BURPEE

In this hiit workout for beginners at home program, you have to do a burpee. Burpee is one of the great exercises, it is a high-intensity exercise, burpee start from standing position down your body as squat position and place your hand on the floor in front quickly kick both of your feet out so now you are in a push-up position if you are able to do a push than do one push up or hold at the push up position and bring your leg into squatting position again and jump do it at least 5 to 10 time complete your set and move to next exercise.

11 INCLINE PUSH UP

In this hiit workout for beginners at home program, you have to do incline pushup. Incline push is working on the sternocostal head or lower head of chest this is an elevated form of a classic push up. the upper body elevated with a box or any other thing that might be slightly above the ground.

In incline push up to make sure that your body is a straight line just like you are in plan position both hand on the box bend your elbow go with slow rang of motion hold for few seconds squeeze your chest return to the starting position and do it again.

12 LUNGES

In this hiit workout for beginners at home program, you have to do lunges. Lunges help to develop your lower body muscle, strength, and endurance. Lunges are a great workout for beginners. Lunges start from standing position take a big step forward with left leg and start to shift your body weight forward at your quads lower your body until your left thigh is parallel to the floor, return to the starting position and do it again with right leg complete your set and move to the next exercise.

13 FREE SQUATS

In this hiit workout for beginners at home program, you have to do free squats. squat is one of the best exercises for lower body or legs and it is also a great exercise for beginners. Let see how to do squat step by step so start with the standing position open legs in the shoulder width your toe position should be slightly outward around 5 to 10 degree bend your knee and go down slowly your thigh should be parallel to floor then stand up and repeat the exercise again, if you are not able to do squat with a proper way you can use a chair or a little box and take a help from it. Now complete your set and move to the next exercise.

14 SHOULDER TAP

In this hiit workout for beginners at home program, you have to do shoulder tap. shoulder tap is the best exercise for build your core and easy to do, start from the plank position lower body weight on the toes and upper body weight on the hands keep down your hip back straight then tap your left shoulder with your right and repeat same with another side to your right shoulder with your left hand complete your set than move to next exercise.

15 CRUNCHES

In this hiit workout for beginners at home program, you have to do crunches. crunches are a great exercise to build abs muscles and very easy to perform, All you have to do is lie on the floor on your backside, bend your knees and place your arms on your chest or backside of head, inhale and Contact your abs, Exhale when you lift your upper body and keep relax your head and neck.