Join Now


Follow all the blogs, articles and more from Steel Gym here!

3 HIIT Workouts for Beginners: How to burn 250 calories in 15 minutes

posted on Wednesday , February 3
3 HIIT Workouts for Beginners: How to burn 250 calories in 15 minutes


High-intensity workouts or high-intensity interval training (HIIT) has taken the fitness world by storm, with men and women scrambling to understand what it means and how it works. This blog will outline what HIIT is, and will prove some examples of high-intensity interval training along with HIIT workouts for beginners.

The first thing to understand is that HIIT workouts are simply pushing your body to do extreme body-weight exercises at 100% for short bursts of times, which is generally followed by a shorter rest period. This is the essence of simple and basic HIIT workout plan for beginners. Now let’s get into a HIIT workout routine which will highlight 5 examples of high-intensity interval training.

1) Leg HIIT Workout

If you’re just starting and you want a basic HIIT workout then you should start with this HIIT leg plan. This 3-4 minute HIIT routine uses only five different exercises that most of us are already familiar with. 

First, we start with 30 seconds worth of squats followed by a 10 second break. Remember to stand with your feet shoulder-width apart and make sure your thighs are parallel to the floor as you go down to squat with your chest is pushed out. Then we move on to 30 seconds of butt kicks followed by another 10 second break. Make sure your hands are holding each other, behind your back as you kick your feet towards your buttocks. Then we break into a 30 second high knee workout which will be followed by a 20 second interval. Keep your palms facing downwards at waist level and try to hit your palms with your knee. Follow this up with 45 seconds of jumping jacks (this will tire you but try to push for 45 to 60 seconds). You can follow this up with another 20 second break before going into the final cool-down exercise;  the 45 second lunge stretch. In this exercise you put one leg forward and bend it while keeping the other forward, thus lunging your body forward as you go lower.

2) Cardio HIIT Workout

It’s important to build up stamina so that you can work out for longer, which is exactly what this cardio HIIT routine will do. Make sure you’re ready to sweat as this 3-4 minute workout will get your heart pumping and your lungs working like never before. 

We’ll start with some step ups for about 45 seconds, followed by a 15 second interval. All you need to do is step up on a high platform (like stairs) and then step back down without turning around.  Next, we’ll move onto 45 seconds of jumping jacks, to get your upper body involved, which will be followed by a 15 second interval. Next, we’ll go onto a 1 minute long mountain climber, followed by a 20 second break. To perform this exercise, get into the pushup position and simply raise each knee towards your hands one at a time. Follow this with a 30 second butt kick and then a 10 second break. Finally, end it with a 30-45 second final push of burpees. 

Burpees are going from pushups into a standing position and jumping before going down to push up again. 

3) Full Body HIIT Workout

This full body workout is still a basic HIIT workout for beginners but can be modified in case things get too easy, simply by repeating the exercises from the beginning and increasing the time frame for each exercise by around 10%-20%.

Start with some simple squats just to get the heart beating for 30 seconds and then follow it with a 10 second break. Move on to high knee and butt kick for 30 seconds each with a 10 second break between and after them. After this move into push ups for 30 seconds followed by a 20 second break and then 25 seconds of sit ups followed by a 15 second interval. Don’t worry, we’re almost there. It’s time to push yourself for the final stretch. Follow this by a 30 second jumping jack and 10-15 second interval and end it with 30-45 seconds of burpees.


As Kunal Gir says “Based on studies, HIIT workouts provide better results than low intensity workouts”. It is not an opinion but a fact that HIIT workouts while challenging, are also very rewarding. But of course, this just for beginners, if you want to step your game up call us at 95429 99999 to enrol and we’ll show you a REAL HIIT workout to help you become a man of steel.