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12 Min Beginner HIIT Workout at Home for Women & Men


Beginner Difficulty
beginner workout

12 minutes is all it takes to work every muscle in your body with this quick beginner HIIT workout at home. It’s a great routine for both men and women and doesn’t require any equipment. You’ll want to have a chair, couch, or bench handy for a couple of the movements. Let’s do this thing!

Beginner HIIT Workout at Home

Complete 1 round of 50 seconds for each exercise:
Hot Feet Typewriters / Hot Feet
Inverted Push Up + One Arm Raise / Push Up + One Arm Raise from Knees
Sumo Deadlift + Reach / Posterior Swing + Reach
High Plank Rows / High Plank Rows from Knees
Lateral Juke / Side to Side Steps
Dips from Bent Knee / w/ Leg Help
Lunge and Reach / Split Squat and Reach
High Plank Flying from Knees / High Plank Flying from Knees
Lying Knee Raise + Crunch / Lying Knee Raise + Crunch (feet down to ground)
Modified Burpee / Modified Burpee + Step Back