Best HIIT Workout For Beginners to Start Your Fitness Journey

 You can check it out yourself. We're going to do five moves, and we'll do them thrice; it'll take about nine or 10 minutes. So, I want you to follow along and do your best. Moving at your top speed and pace, but remember that your form is more important than speed. So take it at your own pace. And let's start rolling. I'm going to set a timer. Our first move is simple: you'll start standing, and we'll move for 20 seconds right here, arm pulses.

 That's it: your shoulders are back, your palms face up, and you activate through your fingertips. And we breathe here. Exhaling and then trying to add a little more power to those arms. And we go for 432. And one, bring those palms down. Second, move Paulus to the ground. So still active through your fingertips. The core is engaged, and you should start feeling the heat building on your shoulders and arms. Keep it up. We've got 654321, so relax your arms. Now the feet are slightly wider than your hips, toes turned out slightly. 

We go for 10 squats, all the way down and up, squeezing the glutes at the top. We go for seven and one, keep the feet this way right away, and move into some fast feet. Picking the toes off the ground, move them as fast as possible. Let everything shake. Take a deep breath in. Exhale.

And one, relax. Bring it down, finding a high plank position. Now, if a high plank isn't in the cards for you, you drop the knees and tuck the toes, hips, ribs, and shoulders all in a line. You could also do this against a wall if you need less weight. Shoulders over the wrists take a few breaths. We're holding about 20 seconds about letting the heat build and the core. Shoulders are active through the legs. We hold for 5432 hands one, relax.

All right now, you have about 30 seconds here to rest. And then we do the whole thing again. So that was just over two minutes. Bringing it back up to your feet. If you need some shoulder rolls, some big deep breaths. Okay, good. And then we're back on in three.

To start with that, first move those nice, easy shoulder pulses. Active through the fingertips, shoulders, and back. And now try to bring your core into this; pull the belly up and end. Squeezing the glutes just flexing everywhere for 5432.

And then palms down. Just keep with the motion that pulse, shoulders back, neck long. Those deep breaths in and out through the nose, some exhales out the mouth if needed. We hold for 5432, and one of those feet is wider than the hips. Toes out 10 squats, bring it down. Squeeze the glutes on the way up, down and up. Only go as low as you can. And the next time you do this workout, maybe the squats go even faster. We have 5432, and one is holding right into those fast feet. 20 seconds here. Breathe in. Breathe out. Hands up. Let everything shake. Fast on the toes. Right here for 10 more seconds. See if you can go faster. 

Right here for 543201 and relax. Bring the hands down right into that high plank. It may need to be dropped. Maybe hands against a wall. 15 seconds here. Breathe in and breathe out.

After those fast feet, you should feel all that heat. Core engaged leg muscles engaged. Embrace it. We've got five 432 and 1/32 Break; we've got one more round to go on your feet, roll the shoulders out, maybe some neck rows. The goal is to decrease your heart rate with these hit workouts; they're high-intensity intervals.

 So the heart rate comes up. And then we have little time to bring it back down. So that's what we're doing with this 32nd Break: heart rate down, piece of your breath down, body temperature down. And if you need longer than 30 seconds, you take longer than 30 seconds, roll the shoulders back, last round, arms out, to pass, breathe in, breathe out, and you'll see all of these movements and eight fits hit programs at the beginning of the big program you do. 

It will be nice, easy movements like these arm pulses, low impact movements, flip it down. Breathing out, keeping active, do the fingers. We have 10 987654321. Hands down, those feet nice and wide drop into that squat, we go down, squeeze up, down and up for 876. Sit those hips back 5432 And one right into those fast feet. 20 seconds here. Really, quick. Breathe in, breathe out. Lifting the toes off the ground, reading your budget, but engaging the core here. For 5432 and one eyesore, glass plank, we go down on the ground and spread the fingers wide. Press the heels back, core is lifted. We have 10 987 breathing 65432, and one drops those knees. 

And we are only six, seven minutes in. So we will do one little bonus round; you can stand back up. Let the heart rate come down, bringing the arms up. Deep breath. Who wants more breath in? Exhale, and then start those arm pulses right here we breathe in. We breathe out, really flexing through those hands. Engage through the fingertips, right here for 5432. And then flip those hands down. We held here for 20 seconds, Breathing deeply. Pushing through that last round, shoulders back. For 87654321, release. Try to go three to one a little faster and right into those fast feet. 

So take your time if it takes you longer to do the squats. And then join us with those fast feet. Lifting the toe's heart rate way back up again. A little bit faster, four, one and one last final plank. Bring your hands down. Knees drop if you need to. Spread the fingers wide, core engaged. We're here for eight. Slow counts. Seven. Stay six. 432 And one bring those knees to the earth. Sit up. Let that heart rate come down. If you have time to stretch, definitely stretch, and I'll see you next time.