3 Killer Beginner HIIT Workouts for Quick Results

High-intensity interval training, also known as HIIT, provides intense exercise and shred fat insanely fast.

As the name suggests, HIIT exercises are high-impact, strenuous workouts that are designed to maximize your results quickly, making them a great way to stay in shape if you’re short on time.

However, despite their effectiveness and intensity, these exercises aren’t just for fitness pros and veteran health nuts, but for beginners as well.

The key to properly using HIIT training is working at your own pace, alternating between powerful physical exertion and recovery periods.

If you’re just getting into fitness for the first time, or are looking to use HIIT exercises to recover from time off or an injury, remember not to push yourself too hard while working out, as doing so can lead to injury.

The three HIIT exercises listed below will prove useful to both beginners and experienced athletes alike, and can be done quickly using little in the way of equipment.

Exercise 1: 10-Minute Metcon

Requiring just 10 minutes, this simple and quick exercise will work wonders for your body and your health without taking up much of your time.

Commonly done in 3 rounds, consisting of around 20 seconds of work and 10 seconds of rest, this workout can be modified in a variety of ways.

Focusing on intense cardio training, this workout begins with a series of jab, cross, and front from left to right, before heading into jumping jacks followed by sumo squats.

While strenuous, this is a highly recommended workout for beginners looking to build up their endurance and shed weight.


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Exercise 2: 20-Minute MetCon

Metabolic conditioning, also known as “MetCon,” is exactly as it sounds, and is designed to condition your metabolism to burn calories more efficiently during exercise.

With the 20-minute MetCon workout, you’ll push yourself even further, training and honing your body to work at its best, providing increased results that you’ll notice quickly.

More challenging than the 10-minute exercise, this workout focuses on the full body, and is commonly done in reps of around 45 seconds of work, followed by 15 seconds of rest.

Also customizable to the user’s preference, this exercise usually consists of pushups, squats, butt-kicks, tricep dips, and side lunges, with users frequently incorporating other exercises from CrossFit and other programs.


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Exercise 3: 30-Minute MetCon

If you’ve worked your way through the first two exercises, and are looking for more of a challenge, the 30-minute MetCon workout is what you’re looking for.

This exercise strengthens the core, upper, and lower parts of the body while helping to mold your metabolism into a fat-burning machine.

In fact, compared to other 30-minute exercises, users report that this workout actually shreds calories faster, making it a fan favorite.

Done in 3 rounds of 45 seconds of work, followed by 15 seconds of rest, this killer workout will push your body to its limit and help you take things to the next level.

This exercise consists of the first 5 steps of the 20-minute MetCon, but adds an additional 2 steps to further work the entire body and boost the metabolism in the process.

Starting with pushups, the workout progresses through the squats, butt-kicks, tricep dips, and side lunges of the second exercise, and adds jumping jacks, followed by sit-ups, for extra fat-burning goodness.


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While getting started with an exercise routine may be a daunting task for those just looking to get into fitness and health, these simple and effective workouts are a great place to start.

If you’re looking for further challenges, these workouts can be modified extensively, providing endless ways to push your body and achieve the results you’re looking for.