Simple and Effective HIIT Workouts Beginners Should Know

Simple But Effective HIIT Workouts Beginners Should Know

When we talk about core strength, Proficient level workouts, obstinate exercises we refer to HIIT workouts.


If you are the Abs building enthusiast, who wants to keep fit by engaging in the best core strength workouts, you would need to subscribe to this article and every piece of information it contains. 


If you are a beginner reading this post, I am quite sure the whole thing might look so complex to you. Since there are HIIT workouts for professional athletes, the same is also applicable to every beginner. This fitness content would be unveiling to you some of the recommendable HIIT workouts beginners should get acclimatized with.

Let’s get started…

Our posts are reader-supported and may contain affiliate links, which means we could get awarded a commission when you make a purchase, at no extra cost to you.   See Disclosure

Simple But Effective HIIT Workouts Beginners Should Know

HIIT stands for (High-Intensity Interval Training) These types of workouts are usually obstinate and extreme.


HIIT workouts are usually expertly inclined and not always a beginner recommended type of workouts.

As regular exercising has numerous health benefits, the same is applicable to HIIT workouts. Apart from obtaining an efficient fitness level for a healthy lifestyle, It also focuses more intently on the building of Abs and core muscles.


As the name goes High-Intensity Interval Training, its execution, and engagement methods are usually intense oriented and very hard for conventional beginners who are void of the rules associated with intense training.


NOTE: If a beginner must involve in HIIT workouts, there must be professional supervision in other to avert injuries and any form of misconduct as a result.


HIIT exercises work by changing the way you take in oxygen. It does this by shifting your body from periods of aerobic activity to periods of anaerobic activity.


NOTE: When your body is in “aerobic mode” it is at that time making use of Oxygen. But when it goes into “anaerobic mode” your body at that time happens to be making use of stored energy instead of oxygen.  And that’s what HIIT workout does to your body.


READ ALSO  How To Get Rid Of Lower Belly Fat - Best Exercises And Diet Tips


To cut to the chase, it becomes imperative we know the right types of workouts that fall under the HIIT exercise category and their amazing core building benefits.


1. Full-Body Circuit Blast

This workout is number one on our list, it is one of the effective workouts for building absolute core strength. 


If you are looking for a full-body workout to tone the whole body muscles, then circuit training does the trick.  An intense 3o minutes body circuit blast gives you all the benefits of body toning followed by a good cardio workout.


DIRECTION:- Done by running a half-mile succeeded with a minute plank warm-up. Best practiced using an interval timer, for best results, do 50 seconds of work, then you observe 20 seconds of rest.


2. led Training Interval Workout

Simple But Effective HIIT Workouts Beginners Should Know
Sled Interval Training Image Source- DailyBurn

The Sled training workout consists of two levels which are the Expert or athlete level and the basic or beginner level.


For expert athletes, engage in a 40-50 yards sled sprint,  then observe with a continuous increase for at least 10-15 yards until you were able to achieve a single 150-yard sprint.


Then, you decrease the length of the sled sprint by 10-yards until the whole process is repeated again. “Sled pushing and pulling produce some solid strength in the glutes, calves, hamstrings, quads, and core,” it also improves your aerobic and anaerobic conditioning.


DIRECTION:- Done by attaching a weight belt around your waistline, then connect a rope from the belt to the sled. After that, you Step onward so there won’t be any slack in the ropes.

Next is to Step out with one foot far in front of your center of mass, this would enable the heel to strike the ground first, and the foot will then come in contact with the ground afterward.


READ ALSO  7 Most Effective Men Chest Workouts For Building Bigger Chest


3. Battle Rope Interval Workout

This workout is very popular among athletes. It is a beginner and elite level workout, this workout focuses on building muscle resistance, is very effective for burning belly fats, tones the body muscles, extending down to the spine and abdominal cavity.


Doing the battle rope for 10 minutes increases the heart rate to its highest peak which certifies it as a high-intensity workout.


DIRECTION:- Done by clinging two ropes on a steady immovable object, (Pillars, Post, Concrete structures, etc) then you grab the ropes whipping the ropes in an up and down continuous motion as fast as possible for at least 10 minutes time interval, then you can observe a break.


4. Weight Lifting Interval Workout

This workout involves the lifting of heavy objects, You achieve this by lifting a specific amount of weight over your head and this is done in a continuous motion up and a bit lower to the shoulder till you become exhausted.


Apart from lifting weights standing upright, there are other forms of weight lifting which include the Bench press method in which the trainee thrusts weights in an upward direction whilst lying on their back, then commences gradually.

The weight lift focuses also on the shoulder blades, the chest, and down to the abdominal cavity.


DIRECTION:- Done by lifting a desirable and conducive amount of weight over your shoulders or over your chest whilst lying down on your back (Bench Press). You do this in a continuous motion for at least 5 minutes.


NOTE:  Doing bench press weightlifting workouts often requires external hands or guides who would help lift the weights from you when you become so exhausted in the long run.


READ ALSO  Simple Basic Yoga Challenge Poses For beginners


5. Cable Crunches Interval Workout


The cable crunches target mainly the rectus abdominis muscle which is located on the abdomen where the six-pack abs appear.

This workout is required for those with the objective of building six-pack Abs, the cable crunch Is one of the high-intensity workouts out there, very effective for building and maintaining core muscle strength.


DIRECTION:- This exercise is done by keeping your weight on the knees and shins, now you let the cable pull on your both arm and the torso inclusively, making you feel a minor stretch in your abdominal muscles.

You crunch your body, lowering your forearms down to your knees and extending your head down to the floor.


6. The Hanging Leg Raise Interval Workout

When seeking exercises that are core and intensive, definitely you are calling on the hanging leg raise exercise.  This exercise is considered one of the hardest most intensive workouts by many fitness enthusiasts out there.


This workout works on the Hip flexors,  and Abdominal region. The hanging leg raise workout is an ideal workout for obtaining a flat tummy.


DIRECTION:- This is an expert-level workout pattern, it is done by hanging from a bar with your extended arms, you continue to jack up your legs parallel to the ground.


7. Lower Body Interval Workout

This workout focuses on building your core strength, abdominal cavity, hip flexors, and triceps. A good workout for those with weight loss objectives in mind.  


Having difficulty losing weight through workouts and other weight loss plans, well you can lose weight by using this effective weight loss supplement very effective for weight loss purposes, tried and tested by thousands of men and women who are obese and the result has been very convincing you can check it out.


DIRECTION:- Done by squatting and holding a dumbell on both hands, you move up and down for at least 5-10 minutes.


For more on weight loss, you can check out this article on how to lose weight through keto diets or rather use the already formulated keto active weight loss masterpiece that works effectively for weight loss. Keto active guarantees you a total weight reduction within a limited time of use. Check it out.


READ ALSO  How To Get Rid Of Lower Belly Fat - Best Exercises And Diet Tips


8. The Plank Interval Workout

Simple But Effective HIIT Workouts Beginners Should Know
The Plank Hold

The plank hold specializes in involving many muscles at a stretch, which in turn ends up benefiting the core strength of your body.


Fitness experts who engage more in the plank workout affirmed that the plank workout helps in eliminating every fat around the abdominal cavity, and also improves posture and total body flexibility. 


Other HIIT Workouts For Beginners And Pros

Apart from the obstinate HIIT workouts for elites, there are other workouts that are suitable and conducive for beginners to engage in. 

They are actually the ones I am to shed some light on right here in this section. So if you are a newbie seeking the less intensive workouts to get involved in then these ones are for you.


1. Running workout

We all are so familiar and accustomed to this type of exercise, this is a beginner-friendly workout as it does not require much to get it done.

It is a lightweight exercise and could be done by anyone from the very comfort of your home.


DIRECTION:- All it requires is your show of energy, and your tract for sprinting then you are good to go.


2. Bodyweight Squat Workout

The bodyweight squat workout is a beginner-friendly workout, it does not require any equipment or special gear, and could be achieved right there in your room.


DIRECTION:- All it takes is for you to keep both feet on the floor hip-width apart. This is your starting position, then you commence with regular squatting.


3. Glute Bridge Workout

The Glute Bridge is an expert and beginner-friendly workout, very effective in toning the body and back muscles.

It works on the hamstrings, lower back, abs including the glutes. This workout is synonymous with the squat workout, it rather relieves you of back pains instead of placing pressure on your back.


DIRECTION:- You begin by lying flat on your back on the floor or on a yoga mat.  Then, you bend your knees and position your feet securely on the mat, making sure that they are hip-width apart and your spine is in a neutral position.

Then you allow your arms to rest by your sides on the mat. Afterward, you move your pelvic up and down.


Are you a fitness enthusiast who loves the muscles and the big abs but can’t have them or get them enough?  Are you building abs and muscles that wouldn’t show no matter how hard and how intense you work out? If yes, then Nutrigo Lab Mass is for you, an effective food supplement that allows you to do the little workout, while it does the big abs building work for you in a very healthy way. Check it out.


READ ALSO  10 Long Term Benefits of Exercise You Should Know


4. Sumo Squat Pulse Workout

Simple But Effective HIIT Workouts Beginners Should Know
Sumo Squat Pulse

As the name goes, a sumo squat is a squatting workout done in a sumo standing position. This workout works on the abdominal cavity and the thigh muscles. 


It is both a beginner and expert-level workout. In addition, apart from squatting alone, you can add more efficiency and achieve more results by lifting dumbbells while you squat.


DIRECTION:- Place both feet on the floor further than hip-width apart. Aim both feet slightly outside. 

Guarantee that your knees remain in line with your toes. Stretch your knees until your upper legs are parallel with the floor.

Ensure that your back remains within a 45- to a 90-degree angle to your hips, then you commence squatting.


5. Heel Touches Workout

The heel touches workout is perfect for core strength, especially at targeting the obliques and abdominal muscles. Heel touches are a precise, compact workout which when done properly create a strong contraction on the Oblique muscles.


Heel touches help improve mobility, stability, and flexibility in the hips area and also the lower back.


DIRECTION:- You begin by lying flat on your back on the floor with your arms by your sides. Lower your knees and position your feet solidly on the floor hip-width apart.

Gradually lift your head and shoulder blades and arms off the floor and engage your abdominal muscles by drawing your belly button in towards your spine.

Then, you bend your torso towards the right to allow your right hand to touch your right ankle.


READ ALSO  Best Supplements For Muscle Gain And Strength


6. Bent-leg Raise Workout

Simple But Effective HIIT Workouts Beginners Should Know
Bent Leg-raise Image Source-Gymguider

The bent-leg raise is a simple but effective workout pattern. The leg raise is a strength training exercise that targets the iliopsoas (the anterior hip flexors), leg raises targets your lower stomach muscles, which can be a difficult muscle to tone up.

Doing the leg-raise workout for at least 30 seconds without observing a purse would strengthen your core efficiently.


DIRECTION:- Begin by Liying faceup on the floor with your palms facing down. Lower your hips and knees to 90 degrees.  Without letting your upper body move, stretch your legs out until they are straight and hanging a few inches above the floor, then pause and return again.


NOTE: For an effective workout experience, you must subscribe to eating healthily at all times. Eating healthy and nutritious dishes should be a regular routine.


TRIVIA: These are tips you need to observe if you must be healthy and live a long life.


READ ALSO  7 Most Effective Men Chest Workouts For Building Bigger Chest


HIIT Workout For Fat Loss

Exercises are necessary for keeping fit, staying healthy, and losing weight. We know that Losing weight can be very challenging while gaining it can happen in a snap. 


That is why in these articles, I have discussed a few natural tips that would help you lose weight, another one is on how to lose weight through keto dieting.


But in this section, we would be observing a list of HIIT workouts for weight loss. Though almost all the workouts we have presented earlier also facilitates weight loss, but let’s make it precise by pinpointing the exact ones rather…


  • Burpees
  • Russian Twist
  • TRX Pull-up
  • Push-ups
  • Skipping 
  • Mountain Climbers
  •  Lunge Jumps
  • High Knees
  • Side Jackknife


For a faster weight loss experience, you can check out the morning fat melter program, an effective weight loss program that uses the power of 4 secret herbs with an early morning workout to lose weight effectively.

Or rather, check out the keto active weight loss supplement made especially for people under ketosis or keto dieting for weight loss.



. ‘If you think lifting is dangerous, try being weak. Being weak is dangerous.’

— Bret Contreras, sports scientist

You need to get active and work out on a regular basis if you must stay healthy and keep fit at all times.


If you want to build big abs and muscle mass, we recommend you use Nutrigo Lab Mass made for athletes who want bigger abs and muscle mass without always burning out in the gym all day.



Leave a Reply

Your email address will not be published. Required fields are marked *