23/01/2017 06:38 GMT | Updated 24/01/2018 05:12 GMT

A Simple HIIT Workout For Beginners

The key to achieving results as a beginner is to get right back to basics. These simple (and quick) home workouts do just that. But remember, basic doesn't have to mean easy! Here is a circuit of five exercises that works all areas of the body and doesn't require equipment or a gym membership, it can be also be completed in the comfort of your own home.

Perform the whole circuit with 30 seconds rest between each exercise. Rest for a minute at the end and then start again. Repeat 3-5 times depending on how fit you are.

The Body Weight Squat

1. Stand with your feet shoulder width apart, with your toes pointing at 11 o'clock and

one o'clock on an imaginary clock. Place hands behind head or straight out in front of you

2. Begin the squat by flexing your knees and hips, as if you were sitting down on a small stool below you

3. Continue until your thighs are just past parallel with the floor then drive back up to the starting position

4. As you stand, squeeze your thighs and glutes, keep your chest up, your head facing forwards and push the knees out

5. Repeat 15-20 times.

This works your quadriceps, glutes, hamstrings and your lower back.

The Press Up

1. Get into a prone position, lying face down on the floor with your arms by your side and palms facing up

2. Place your hands directly below your shoulders, arms straight and balancing on your toes. Make sure your elbows point towards your feet

3. From here, push up onto your toes, squeeze your stomach muscles and squeeze your glutes

4. Keeping the tension through your body, slowly lower your chest towards the ground. Breathe in as you lower your body

5. Now slowly push your bodyweight off the ground using your arms and chest. Drive back up to the starting position, whist keeping your body in a nice straight line from your shoulders to your ankles. Breathe out as you push up

6. Repeat 10-15 times.

This works your chest, triceps, shoulders and abdominals.

If you need to make it easier, try lowering your knees onto the floor and/or reduce the depth of the press up.

Body weight lunge

1. Stand tall with chest up, shoulders back, with your feet set at hip-width apart and hold hands onto your hips or straight out in front of you

2. Take a moderate step forward and flex at the knee

3. Drop the back knee towards the floor and gently touch down. Breath in as you lower your knee

4. From this position push back up from the forward foot, bringing it back up to its starting position and repeat with the alternate leg. Breath out as you stand

5. Be sure to maintain your body's upright posture throughout

6. Repeat 10 times for each leg.

This works your quadriceps, glutes, hamstrings and calves.


1. Get into a prone position, supporting your weight on your toes and your forearms

2. Your forearms should be bent at a right angle with your elbows directly under your shoulders

3. Squeeze your stomach and glutes up and of the ground while keeping a straight line from your shoulders to heels

4. Hold this position for 45-60 seconds. If you need to make it easier try holding the position for 30 seconds and building up to a minute

5. Remember to breathe!

This works your abdominals, lower back and glutes.

High knees

1. Sprint on the spot, bringing your knees up as high as possible

2. Carry out this exercise for 60 seconds at the end of each circuit.

To increase the difficulty, try using a set of stairs to sprint up and down.

This is a great way to increase your heart rate between circuits and add cardio into your workout.

Once you're able to run through this, continue to challenge yourself and make the circuit harder; simply increase the speed at which it is performed and reduce rest periods or increase the number of circuits you complete. This relatively simple, yet effective HIIT workout should keep you on track for your January goals and keep you motivated to carry on your New Year's resolution of getting fitter!