Are you a beginner looking for a quick and efficient workout that you can do at home? Look no further than the 20 minute HIIT workout! High-Intensity Interval Training (HIIT) is a type of workout that involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. Not only is it a time-efficient way to exercise, but it also has numerous health benefits such as improved cardiovascular health and increased fat burning.
Starting a new workout routine can be intimidating, especially if you're not sure where to start. Maybe you're worried about not being fit enough, or you're not sure if you're doing the exercises correctly. But don't worry, this guide will break down everything you need to know about 20 minute HIIT workouts for beginners.
What is the target of 20 minute HIIT workout at home for beginners?
The target of a 20 minute HIIT workout at home for beginners is to get your heart rate up and challenge your body in a short amount of time. It's a great option for people who are short on time or who prefer to work out at home. The goal is to perform each exercise at a high intensity for a short period of time, followed by a rest period. This cycle is repeated for a total of 20 minutes.
Now, let's dive into the step-by-step guide on how to do a 20 minute HIIT workout at home for beginners.
Step-by-Step Guide to 20 Minute HIIT Workout at Home for Beginners
1. Warm up for 3-5 minutes with some light cardio such as jogging in place or jumping jacks.
2. Perform each exercise for 40 seconds, followed by 20 seconds of rest. Repeat the cycle for a total of 20 minutes.
3. The exercises are:
- Jumping Jacks
- Squat Jumps
- Push-Ups
- Mountain Climbers
- Burpees
4. Cool down for 3-5 minutes with some light stretching.
Exercise Breakdown:
Jumping Jacks: Start with your feet together and arms at your sides. Jump your feet out to the sides while raising your arms above your head. Jump your feet back together while lowering your arms to your sides. Repeat for 40 seconds.
Squat Jumps: Start with your feet shoulder-width apart and your arms at your sides. Lower your body into a squatting position, making sure to keep your knees behind your toes. Jump up explosively, straightening your legs and raising your arms above your head. Land softly back into the squatting position and repeat for 40 seconds.
Push-Ups: Start in a plank position with your hands directly under your shoulders. Lower your body down towards the ground, keeping your elbows close to your body. Push back up to the starting position and repeat for 40 seconds.
Mountain Climbers: Start in a plank position with your hands directly under your shoulders. Bring your right knee towards your chest and then return it to the starting position. Bring your left knee towards your chest and then return it to the starting position. Repeat for 40 seconds.
Burpees: Start standing with your feet shoulder-width apart. Lower your body down into a squatting position and place your hands on the ground in front of you. Jump your feet back into a plank position. Jump your feet back up towards your hands and then jump up explosively with your arms above your head. Repeat for 40 seconds.
Tips for Success:
- Make sure to warm up and cool down properly to prevent injury.
- Start with a modified version of each exercise if needed and work your way up to the full version.
- Listen to your body and don't push yourself too hard.
- Stay hydrated throughout the workout.
Question and Answer
Q: How often should I do a 20 minute HIIT workout?
A: It's recommended to do HIIT workouts 2-3 times per week with at least one day of rest in between.
Q: Can I do a 20 minute HIIT workout without equipment?
A: Yes, all of the exercises in this workout can be done without equipment.
Q: What are the benefits of HIIT workouts?
A: HIIT workouts have been shown to improve cardiovascular health, increase fat burning, and improve insulin sensitivity.
Q: How long should I rest between exercises?
A: Rest for 20 seconds between each exercise.
Conclusion of 20 Minute HIIT Workout at Home for Beginners
Overall, a 20 minute HIIT workout at home is a great option for beginners who want to challenge themselves and get a quick workout in. Remember to start with a warm-up and cool-down, listen to your body, and modify the exercises as needed. With consistency, you'll start to see the benefits of HIIT workouts in no time.
