Lose Fat, Build Muscle: Best HIIT Workout for Beginners

Are you still subjecting yourself to a boring hour on the treadmill? Do you want to save time and see better results? High intensity interval training may be what you’re looking for to achieve your ideal physique; while promoting better health.

Studies show that high-intensity, short-duration workouts are superior to their low-intensity, long-duration counterparts when it comes to ensuring fat loss, endurance boosting, and better cardiovascular health.


Short for high intensity interval training, HIIT is a methodology of exercise that focuses primarily on body-weight exercises performed in rapid succession. While traditional workout programs recommend a resting break in between each exercise, HIIT workouts save the break until you’ve completed all of the repetitions for several exercises. This is a fast-paced way of getting in shape that has the science to support it.


Fat Loss: Studies show that HIIT is superior to traditional forms of exercise for burning fat, due to a higher rate of calorie burning during and after the workout. During exercise, your muscles use up so much oxygen that they enter an oxygen deficit. After you stop exercising, your body works to offset that oxygen debt and it can only do this by burning calories; this is called Excess Post Oxygen Consumption. The higher your EPOC level post-workout, the more calories you’ll burn.

Muscle Building: While not ideal for bulking up, HIIT workouts can promote muscle building and the development of lean tissue. Focusing on compound or full body movements, HIIT workouts utilize all of the major muscle groups at once, making it ideal for building a slim and defined physique.

Endurance: Due to the high intensity of the workouts, HIIT can elevate maximum target heart rate and improve overall endurance. HIIT is often used by athletes to improve performance time.

Cardiovascular Health: As you lose fat and achieve the body you want, you’ll start to notice that your heart, blood pressure, and overall cardiovascular health will improve. HIIT workouts can significantly decrease cardiovascular risk factors such as high cholesterol and blood pressure while lowering your risk for disease.

Time Saving: HIIT workouts take a fraction of the time needed to complete compared to traditional cardiovascular or resistance-based workouts.


Instructions: Perform all of the repetitions for one exercise, then immediately move on to the next exercise. For example, perform 15 jump squats and then move immediately to push-ups. Do not rest or take a break until you’ve completed each exercise on the list. Rest for up to 3 minutes then begin this list again.

HIIT Workout:

  •       Jump Squat: 15 repetitions

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  •       Push-Up: 8 to 10 repetitions

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  • Lunges: 15 repetitions

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  • Pull-Up: 8 to 10 repetitions

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  •  Mountain Climbers: 30 repetitions

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  • Burpees: 5 repetitions

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Do you want to lose weight? Are you trying to build more lean muscle tissue? What will you use this HIIT workout for beginners to achieve? Tell us about your goals in the comments below!


Written by David Sautter


*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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