Angela Brooks, a NASM-certified personal trainer from VASA Fitness<\/a>, explains that the goal of HIIT is to push your heart rate up using bursts of high effort.<\/p>\n Latest Videos FromFit&Well<\/p>\n What gets my heart rate up will be less than what it takes for an Olympic athlete doing HIIT, but as long as I put the appropriate amount of effort in at the appropriate amount, I\u2019ll benefit.<\/p>\n And HIIT offers some great benefits. \u201cHIIT produces outsized results relative to the time invested,\u201d Brooks explains.<\/p>\n You may like<\/p>\n \u201cSteady-state cardio\u2014like a 30- to 45-minute jog\u2014has its place, especially for active recovery and aerobic base-building.<\/p>\n \u201cBut for people pressed for time who want to build cardiovascular fitness, improve metabolic health, and see measurable body composition changes, HIIT consistently outperforms [steady-state cardio and takes] less time.\u201d<\/p>\n Brooks shared the following 10-minute, equipment-free, beginner-friendly HIIT workout for you to try.<\/p>\n 10-minute beginner HIIT workout<\/p>\n \u201cThis workout was designed around two principles: accessibility and scalability. Each movement is low-impact at its base level, and I\u2019ve included a progression for those ready to push further,\u201d says Brooks.<\/p>\n Perform each of the following five exercises for 45 seconds, resting for 15 seconds between exercises, to complete one round. Perform two rounds in total.<\/p>\n What to read next<\/p>\n Overhead marchSquat to calf raiseReverse lunge to knee driveBear crawl holdLateral shuffle to rotational punchExercise guides1. Overhead march <\/p>\n High Knee Marches Demo – YouTube Watch On <\/a><\/p>\n Time: 45sec Rest: 15sec<\/p>\n How to do it:<\/p>\n Stand with your feet hip-width apart and your arms extended overhead.Bend and lift your right knee to hip height and lower your hands to tap your knee.Return to the starting position then repeat on the other side.As you warm up, increase your speed.<\/p>\n Add a challenge: Continue moving through the full 60 seconds without rest.<\/p>\n \u201cAn overhead march is the perfect opener,\u201d says Brooks.<\/p>\n \u201cIt elevates your heart rate gently, warms your hip flexors and core, and forces overhead shoulder stability.<\/p>\n \u201cPlus, it\u2019s a low-impact movement pattern that works for every fitness level. Marching with arms raised also cues proper posture.\u201d<\/p>\n 2. Squat to calf raise<\/p>\n Improve Your Balance with a Squat-to-Calf-Raise Move | Health – YouTube Watch On <\/a><\/p>\n Time: 45sec Rest: 15sec<\/p>\n How to do it: <\/p>\n Stand with your feet shoulder-width apart.Bend your knees and push your hips back to lower until your thighs are parallel with the floor, or as low as your mobility allows. Keep your chest facing forward and your knees aligned over your feet.Press through your heels to stand.Once you are stanging upright, shift your weight forward, lift your heels and raise both arms overhead.Return to the starting position.<\/p>\n Add a challenge: Replace the calf raise with a jump squat by pushing explosively off the floor at the top of each rep.<\/p>\n \u201cThis compound movement targets the primary lower-body muscles in a single fluid motion,\u201d says Brooks.<\/p>\n \u201cThe squat builds glute and quad strength, and the calf raise at the top adds an ankle stability and calf endurance component.\u201d<\/p>\n 3. Reverse lunge to knee drive<\/p>\n Reverse Lunge to Knee Drive – YouTube Watch On <\/a><\/p>\n Time: 45sec Rest: 15sec<\/p>\n How to do it:<\/p>\n Stand with your feet shoulder-width apart.Step your right foot back and bend both knees to lower until both knees are bent to 90\u00b0.Push through your left heel to rise, bringing your right leg forward, raising your right knee to hip height.Pause, then return to the starting position.Repeat on the other side, alternating sides with each rep.<\/p>\n Add a challenge: After the knee drive, transition directly into three fast high knees before switching sides.<\/p>\n \u201cThe reverse lunge is one of the safest lunge variations for beginners because it places less shear force on the knee,\u201d says Brooks.<\/p>\n \u201cAdding the knee drive at the top turns it into a balance and hip flexor challenge, and a natural progression into more dynamic movements. It\u2019s unilateral (single-leg), which also develops stability and corrects side-to-side imbalances.\u201d<\/p>\n 4. Bear crawl hold<\/p>\n Time: 45sec Rest: 15sec<\/p>\n How to do it:<\/p>\n Begin in a high plank position with your hands under your shoulders and your legs extended behind you. Your body should form a straight line.Step your feet forward so that your knees are bent to 90\u00b0 and are directly under your hips.Hold this position for a breath, then step your feet back out to high plank.Hold the plank for a breath, then step your feet forward into a bear hold.Continue, alternating between these two positions.<\/p>\n Modification: You can place your hands on a bench or elevated surface to reduce the pressure on your wrists and shoulders.<\/p>\n Add a challenge: Add a push-up each time you return to the high plank position.<\/p>\n \u201cThis movement trains both the superficial core\u2014the muscles you can see\u2014and the deep stabilizing core\u2014the muscles that protect your spine,\u201d says Brooks.<\/p>\n \u201cMoving between a high plank and a bear crawl position demands full-body tension and coordination. It’s deceptively challenging without any jumping or joint impact.\u201d<\/p>\n 5. Lateral shuffle to rotational punch <\/p>\n Side step rotational punch – YouTube Watch On <\/a><\/p>\n Time: 45sec Rest: 15sec<\/p>\n How to do it:<\/p>\n Stand in an athletic stance, with your feet hip-width apart, your knees slightly bent and your hips pushed back slightly, and your hands raised to eye level.Take two side steps to the right.Punch to the left with your left hand, pivoting on your left foot and turning your hips and torso to face right.Shuffle back to the left and repeat on the other side.Continue, alternating sides with each rep.<\/p>\n Add a challenge: In the final 15 seconds, drop into fast feet with alternating jabs so you are making rapid-fire punches on both sides.<\/p>\n \u201cThe lateral shuffle activates the glutes and inner\/outer thighs in a way most exercises miss,\u201d says Brooks.<\/p>\n \u201cThis exercise trains the side-to-side movement patterns that are essential for athletic function and injury prevention.<\/p>\n \u201cThe rotational punch at the end of each shuffle activates the obliques and trains the body to generate rotational power from the hips.\u201d<\/p>\n CATEGORIES<\/p>\n
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