BY: Lively Staff

December 19, 2017

5 Beginner HIIT Workouts to Supercharge Your Metabolism

High intensity interval training is a great way to boost your metabolism long-term. Here are few beginner HIIT workouts to inspire your sweat sessions.

beginner hiit workouts

Have you ever felt frustrated that, despite busting your butt at the gym, you still aren’t meeting your weight loss goals? It can feel like quite the let-down, but don’t let this discourage you from sticking to your workouts. Recognize that this is just a time to see what in your workouts is and isn’t working.

There are many ways around a sluggish metabolism. Learn to make better food choices, work on your sleep quality, and schedule in high-intensity interval training (HIIT) workouts that rev up your metabolic engine!

HIIT is generally defined as short but intense bursts of vigorous activity followed by a rest period of the same or less time as the activity. These workouts are difficult but help to build endurance and strength while increasing your calorie output.

Supercharge your metabolism starting today with these 5 beginner-friendly high intensity interval training workouts.

Spin Class

One of the nicest things about heading to a spin class is that you have an amazing coach to lead you through an intense, already choreographed workout. The basic formula of a spin class includes sprints with or without resistance, endurance climbs with heavier resistance, and a combination of drills taking you in and out of your seat. Minimal break time allows your heart rate to increase and decrease more often, creating that coveted calorie burn.


If you’re looking for a way to get in HIIT at home, look no further than Tabata. Tabata is a standardized format of high intensity intervals but with some creativity. Choose from a number of apps like the Tabata Timer: Interval Timer Workout Timer HIIT, or the Tabata Trainer so you don’t even have to look at a clock.

Now, select five to eight exercises such as jumping jacks, burpees, jump squats, or jogging in place. Intervals are 20 seconds on for an exercise, 10 seconds off, and you repeat that same exercise eight times. Hit the start button and get ready to sweat!

beginner hiit workouts


For all the runners out there, this one is all you. On days you get outside, try switching up your regular runs for a high-intensity game of chase. Pick landmarks, light posts, cars… Anything along your route to sprint to. Then, either walk or jog to the next pinpoint and follow that with another sprint. Go from all-in to a brief rest period and watch your heartrate soar.


TRX stands for total body resistance training. This total body piece of fitness equipment relies completely on your willpower and your body weight to make a workout. Whether you use one at the gym or buy one for your home, you’ll get a complete HIIT workout in minimal time and you can even combine it with your tabata app. A sample beginner workout might include push-ups, rows, squat jumps, and lunges where you complete each exercise for 30 seconds and then rest for 30 seconds, repeating the interval four times.

beginner hiit workouts

Strength Training

Last but definitely not least is a HIIT workout that includes strength training. In fact, this may very well be the best way to get stronger, lose weight, and maintain that powerhouse body! Get started with free weights that are a tad lighter than the ones you use for a standard strength session. Go through a circuit of strength exercises one at a time, five times at one minute per exercise, with a 30-second rest in between. Try squats with weights at your sides, push-ups, jogging in place, lunges, and burpees. A few other fun pieces of equipment to incorporate could be a medicine ball, battle ropes, or kettlebells.

Whether in a class or on your own, HIIT is the ultimate way to stay lean and strong longer in life. The short bursts of activity followed by break times also allow workouts to seem more manageable since your start and end goals are in sight. Do your best to fit these five beginner-friendly HIIT workouts in to supercharge that metabolism all year round!

Lisa Payne is a freelance writer and editor specializing in health, fitness, and travel. She stems from a background in television, playwriting, and personal training. Always on the go, follow her on social media or check out her website at

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