5 Beginner HIIT Workout Exercises That Will Help You Lose Weight

When we are looking to lose weight, although it can be a complex issue, we can start with the basics and that means looking at energy balance.  We need to look at the energy we have coming in (what we are eating) and the energy we are using (through activity and daily living).

When we are in a positive energy balance, that is, taking in more energy than we are using, we end up with weight gain (and this can translate to fat gain), when we are in an equal energy balance, we maintain weight and when we are in a negative energy balance (taking in less than we are using, or using more than we are taking in) we may be able to lose weight (providing there aren’t other health issues throwing a spanner in the works).

Increasing our daily activity can help us manage our energy balance, so we’ve put together 5 beginner HIIT workout exercises that may help you lose weight.

What is HIIT?

HIIT stands for high intensity interval training and it means you work hard for a period of time, and then you rest, then you work, then you rest.  These HIIT exercises are great because they can be done anywhere – no equipment needed.

  • Warm Up

Before you start any activity its important to give the message to your body that you’re ramping things up a little.  This increases your heart rate to pump oxygen filled blood around your body.  To start, jog or march on the spot for 30 seconds, then take a rest for 30 seconds.  Repeat 3 times.

  • Bodyweight Squat

Start with your feet hip width apart, what this means is that if you drew a line from your hips down your legs, your feet would be at the end of the straight line.  Shift your hips back and down, as if you were going to sit on a chair and let your knees track over your toes.  Keep your chest as high as possible, if you find your chest starting to face the floor, don’t squat down as low.  Inhale as you squat down, try to squat until your upper thighs are parallel with the floor.  Squeeze your glutes to return to standing, and exhale.

Repeat for 30 seconds and then rest for 1 minute.

  • Lunges

We’re all about the legs today.

Stand with your feet shoulder width apart, that is if you were to draw a straight line from your shoulder down, your feet would be at the end of it.  Inhale and take a step forward with one foot, as you plant it down, bend both knees so they both make a 90-degree angle.  Ideally, in the leg you have stepped forward, we want your knee directly over your ankle, so if we were to draw a line between them, it would be straight.  The leg behind will hover just off the floor.  Spring your front leg back to standing, squeeze your quadriceps and glutes.  Alternate legs.

Repeat, alternating legs for 30 seconds and then rest for 1 minute.

  • Glute Bridge

Lie flat on the floor and bring your feet as close to your glutes as possible.  Ensure your feet are hip width apart.  Rest your arms by your side on the floor.

Inhale and press your feet into the floor whilst squeezing your glutes, this will raise your hips off the floor.  Keep pressing and squeezing until your body forms a straight line from chest to knee, you will find that you are resting on your shoulder blades on the floor.  Exhale as you release.

Repeat for 30 second and rest for 1 minute.

  • In and Out Plank

Lie down facing the floor.  Extend your forearms out so that your elbows are directly under your shoulders.  Extend your legs so you are resting on the balls of your feet.  Brace your abdominal muscles.  Keep your spine as neutral as possible.  Extend your left foot to one side, and then do the same with your right foot, then bring your left foot back in and then your right.  Try to keep your hips as flat as possible and avoiding shifting too much weight as you extend side to side.

Repeat for 30 seconds and then rest for one 1 minute.

Top Tips for Beginner HIIT:

Listen to your body.  Like a car has a throttle, so does your body; do what your body is comfortable with to start off.

Remember to rest – consider starting with 2-3 HIIT sessions per week initially.

You can modify your work to rest ratio if you need to.

If you’d like some guidance in starting your HIIT journey, then check out our HIIT for Beginners programme or you may prefer our 20 Minute HIIT.

To see what else we have on offer to help you on your wellness journey, take a look at the full library here.

Thanks for reading,

Instructor Live Team