Hiit Workout For Beginners The One Percent 1. tabata: tabata is probably the most famous hiit protocol. it involves one full body exercise, done for 20 seconds at max effort, interspersed with a brief 10 seconds recovery. tabata workouts typically last 4 10 minutes. so if it was a 10 minute tabata workout, you’d have done 20 sets, which is 6.6 minutes of work. Jump rope warm up: 3 x 20 seconds on, 40 seconds off. perform three rounds of the following four exercises in succession as a circuit*: bodyweight squat: 30 seconds on, 30 seconds off. push up: 30.
High Intensity Interval Training Hiit Ultimate Guide As time goes by, swap in new exercises for variety. round 1 (4 minutes) 2 sets of high knees (perform each for 20 seconds, with a 10 second break. do them back to back or alternate with the other. Beginner hiit workout 4: bootcamp home gym (25 minutes) circuit 1: 30 seconds of work; 15 seconds of rest (repeat 3 times) push ups. tricep dips. jumping jacks. ~ rest 2 minutes ~. circuit 2: 30. Stand with your feet hip width apart, with arms at your sides. raise your arms out to the sides and over your head. at the same time, jump upward, so your entire body is in the air. quickly reverse the movement and return to start. continue for 30 seconds. then repeat the entire 5 exercise circuit once more. 15 moves | 30 seconds work | 30 seconds restmarch on the spotside starsbutt kick punchessumo squatsknee smashesreverse lunge step back arms to skyside lunges.
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