Beginner Difficulty with Intermediate Modifications provided
This fast and effective 20-minute HIIT workout is perfect for beginners looking to build strength, boost overall fitness, and burn fat. You’ll need a set of dumbbells, and the entire routine is done standing—no jumping involved. A chair or bench can be helpful for a few modifications, but they’re completely optional. With no repeated exercises and standing moves only, this routine is great for anyone who enjoys variety. Let’s get moving!
Warm up
Good Morning + T-Rotation
Shoulder Box + Reach
Squat + Calf Raise
HIIT Workout for Beginners
DB Side Raise + March / No DB
Sumo Deadlift + Twist Punch / No DB
DB Crusher Row / Light Weight
High Punch Out + Run in Place / No DB
Goblet Squat / No DB
Incline Push Up + Mule Kick / Wall
Opposite Knee to Elbow
Split Knee Drive + Row / Light Weight
Push / Pull + Butt Kick
Seesaw Triceps Kickbacks / Light Weight
Squat + Side Leg Raise / No DB
Arm Jack + High Kick / Low Kick
Hammer Curl + Iso ¼ Squat with Side Taps / No Squat
Cool Down
Wall Angels
One Leg Hip Hinge
Standing Quad Stretch
