HIIT Workout with Variations | Beginner, Intermediate, and Advanced

Thursday, May 20 2021 10:09 AM
By Ellen Healy

HIIT workout for beginners

One HIIT Workout, Three Variations!

Depending on your workout experience level – beginner, intermediate, advanced – perform the workout that best suits your skills and ability.

Perform each move 30 seconds on, 30 seconds off for however long the workout takes:

  1. Beginner (10-15 minutes)
  2. Intermediate (20 minutes)
  3. Advanced (30 minutes)


Wanting to know what HIIT can do for you and your fitness journey? Read the blogs below to gain a better understanding of HIIT and why it's so beneficial.

HIIT vs. Cardio


Beginner HIIT – 10-15 minutes total (30 seconds on, 30 seconds off)

  • Burpee without pushup
  • Bodyweight squat
  • Kneeling pushups
  • Alternating lunge
  • Modified Mountain Climber


Intermediate HIIT – 20 minutes total (30 seconds on, 30 seconds off)

  • Burpee with pushup
  • Squat Jump
  • Regular Pushup 
  • Jump Lunge
  • Mountain Climbers


Advanced HIIT – 30 minutes total (30 seconds on, 30 seconds off)

  • Full Burpee with Pushup and Jump 
  • Tuck Jump
  • Navy Seal Pushup
  • Single-Leg Bulgarian Squat
  • Mountain Climbers with Twist





Ready for more workouts? 

There are so many at-home workouts for you to choose from, designed for all ages and skill levels!

At-Home Workouts



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