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Sundried 10-Minute Beginner HIIT Workout

After all of the excitement and indulgence of Christmas and New Year, we all seem to wake up on New Year’s Day with a drive to change ourselves for the better and start exercising more. Whether you’re a complete beginner or not, you will no doubt have heard of HIIT – high intensity interval training. It’s the perfect way to burn fat, build muscle, and increase your fitness. You can make it as hard or as easy as you like and within one workout you can effectively target the whole body. HIIT isn’t just for cardio gurus like The Body Coach, it’s accessible to anyone. So if you’ve made a vow to get fit, even if it’s for the first time ever or you’re getting back into it after a long time, this 10-minute HIIT workout is for you.


Warm Up

The first 2 minutes to dedicated to an active warm up. It is not advisable to do static stretches before a workout as this can lead to torn, injured muscles, so instead we incorporate it into the workout. Start by jogging gently on the spot for 30 seconds. Next, put your hands behind you and kick your palms for 30 seconds. After this, jog on the spot with high knees for 30 seconds (you can put your hands in front of your waist and try to get your knees to touch your hands as an added challenge). Finally, perform easy body weight squats for 30 seconds to really warm up your legs, back, and core. Now you’re ready to workout!


Beginner HIIT Workout

As this workout is designed for beginners, it will take on an easy form of 60 seconds work followed by 60 seconds rest. There are 4 exercises and it will take 8 minutes to complete.


Step Ups (60 seconds work followed by 60 seconds rest)
Your first exercise will raise your heart rate and get your lungs working to burn maximum calories. Find yourself a step; this can be as high or as low as you like, depending on your ability level. Simply step up with your left leg then right leg and then step down right leg then left leg. Then repeat, starting with your right leg then left leg and then step down left leg then right leg. If you want more of a burn, jog your steps to move faster. If you are more of a beginner or need a low impact exercise, you can just step.

Step Ups


Mountain Climbers (60 seconds work followed by 60 seconds rest)

This is a classic bootcamp-style exercise and will target your chest, shoulders, and core as well as testing your lung capacity and getting your heart rate up. Start in a press-up position with your hands directly under your shoulders. Draw your right knee towards your chest and then your left leg. Now repeat this, running the legs. Make sure you keep your shoulders directly over your wrists and keep your back flat and straight. Hold your core in tight to achieve maximum results.

Mountain Climbers


Lunge Kickthrough (60 seconds work followed by 60 seconds rest)

If you thought lunges were bad enough, you’ve seen nothing yet! This exercise will really target your glutes for a peachy behind as well as testing your core and balance. Start by standing with your feet hip-width apart. Step back into a lunge, making sure your knee is at a 90 degree angle with the floor and your chest is up and you’re looking ahead (not down at the floor). Using your arms for balance, pick up your back leg and then powerfully kick it through in front of you. The more powerful the kick, the more you’ll work your glutes! If you can, don’t touch the foot on the floor before stepping back into another lunge on the same leg. Repeat with one leg for 30 seconds and then swap legs for the remaining 30 seconds.

Lunge Kick Through 1 Lunge Kick Through 2


Tricep Dips (60 seconds work followed by 60 seconds rest)
Our final exercise is an old favourite as it targets that problem area at the back of the arms. Take it slow so that you can complete as many reps as possible in the 60 seconds without stopping. Find yourself a bench, step, or low table that you can lean your weight on. If you’re working out at home, a sofa will work well. Face away from the surface and place your hands on it with your fingers facing your back. Stretch your legs out in front of you and then slowly lower your weight down until your shoulders are in line with your elbows. Using the muscles in the back of your arms, squeeze back up again. The further away you place your legs, the harder this exercise will be so you can choose your level, but always keep your body as close to the surface as possible.

Tricep Dips



Photos courtesy of Sundried; the athlete wears the women’s Tour Noir tank and Ruinette 2.0 gym tights.