Beginner’s Full-Body
Introduction
Welcome to your Beginner-Friendly HIIT Workout for Weight Loss – a powerful 30-minute session designed to boost your metabolism, burn calories, and transform your body efficiently. Every move is crafted to help you sweat, push your limits, and celebrate progress toward a stronger, leaner you. Ready to ignite your fitness journey? Let’s go!
Workout Breakdown (30 Minutes Total)
Warm-Up – 5 min (0–17%)
- Jumping Jacks (1 min)
- Stationary High-Knee Run (1 min)
- Alternating Butt Kicks (1 min)
- Standing Torso Twists (1 min)
- Mini Dynamic Squats (1 min)
🔥 “Warming up your engine—get ready to fire up your body!”
Circuit 1 – 5 min (18–33%)
- Modified Burpee (40s work / 20s rest)
- Mountain Climbers (40s / 20s)
💪 “33% done—feel your heart pumping and the burn kicking in!”
Circuit 2 – 5 min (34–50%)
- Squat Jumps (40s / 20s)
- High Knees (40s / 20s)
🚀 “Halfway there! Every jump boosts your fat-burning power.”
Circuit 3 – 5 min (51–67%)
- Alternating Jump Lunges (40s / 20s)
- Plank Jacks (40s / 20s)
🔥 “67% complete—stay focused and keep pushing!”
Circuit 4 – 5 min (68–83%)
- Knee Push-Ups + Shoulder Taps (40s / 20s)
- Cross Mountain Climbers (40s / 20s)
💯 “Almost there! Finish strong—you’ve got this!”
Cool-Down – 5 min (84–100%)
- Seated Hamstring Stretch (1 min per leg)
- Standing Quad Stretch (1 min per leg)
- Deep Breathing & Arm Raises (1 min)
🎉 “100% complete! Congratulations on investing in your health!”
You just crushed a fat-burning 30-minute HIIT workout! Every drop of sweat brought you closer to your goals. Be proud—you chose to take control of your health. Stay consistent, because real results come from dedication. You’re unstoppable!
