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HIIT For Beginners: How To Burn More Fat In Less Time!

Written by Spencer Higgs

Reviewed by Liz Brown

All your HIIT for beginners questions answered, including why it’s great for burning fat, what supplements to take and three HIIT workouts for beginners.

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All your HIIT for beginners questions answered, including why it’s great for burning fat, what supplements to take and three HIIT workouts for beginners.

If you’ve ever heard anyone talk about going to a HIIT class, and were super confused by what that meant, this one’s for you. To start, HIIT classes, even HIIT for beginners, are a sure way to get you into great shape. I’d even go so far as to say they will get you into the best shape of your life!

I once had a friend invite me to join her for a cardio class at her gym. Harmless, right? Well, it turned out to be a HIIT class. After about 5 minutes, I handed over my half of our friendship bracelet. 😂 What I needed was an introductory class of HIIT for beginners.

All joking aside, HIIT is an incredible tool for getting in shape. The friend that invited me to join her has dropped 4 pant sizes just by consistently doing HIIT workouts. It’s a killer workout, but it is oh so worth it.

Once I started raving about the new workout, I realized that not everyone knows what HIIT is or even how easy it is to do in your own home. So, naturally, I felt as though a blog post was in order! Today you’ll learn everything there is to know about HIIT classes, HIIT for beginners, and I’ll even share some of my very favorite workouts with you to do on your own!

Woman doing mountain climbers, a great HIIT for beginners exercise.What Is HIIT? 

Short for high-intensity interval training, HIIT is a style of training that, as the name implies, occurs in intervals, or circuits. HIIT is one of the most effective ways to get in shape fast, because it’s known to burn more fat and get you in shape in less time—it’s kind of like cardio on crack, if you ask me. But just like a good Zumba class, once you start, you can’t stop!

A normal HIIT class may start with 40 seconds of squat jumps, followed by a 20 second break, then move onto another 40 seconds of jumping jacks or push-ups, followed by another 20 second break, and so on. HIIT workouts for beginners are usually 30-45 minutes, but can go up to a full 60 minute-long class. It takes a few sessions to get the hang of it, but once you do, you’ll be hooked.

Benefits Of HIIT Workouts

HIIT workouts are no joke. While they are truly intensive, they are also crazy effective. No matter what kind of HIIT class you do—HIIT for beginners, HIIT for weight loss, etc—you will 100% see and feel the results.

HIIT workouts will help:  

  • Boost fat loss
  • Build lean muscle
  • Burn more calories in less time
  • Increase endurance [1]
  • Help prevent cardiovascular diseases [2]

It’s no secret that people who regularly do HIIT exercises are likely to get some amazing physical results. What people don’t always realize is that they also come with hefty health benefits, too! Studies have shown that workouts, such as HIIT for weight loss, may also help to reduce the risk of cardiovascular diseases and other inflammatory diseases. [2] Talk about a win-win!

How Does HIIT Burn More Fat?

It’s one thing to know that HIIT workouts are known for burning more fat than other workout styles, but it’s also great to understand why. Studies show that HIIT workouts improve insulin sensitivity, which helps to increase fat loss. HIIT workouts also increase post-exercise energy expenditure, also referred to as E.P.O.C, or excess post-exercise oxygen consumption. This simply means that our body continues to burn more calories after a HIIT workout than it would after a low impact workout, such as walking. [6]

Woman doing HIIT for beginners workout with SkinnyFit Repair & Recover and Jump Start workout supplements.Best Supplements For HIIT Workouts

Motivation and recovery are both key ingredients to a healthy workout regimen, and may come from outside sources, like supplements. Tasty supplements are hard to come by. Once I finally found some that are delicious and work, I never looked back.


I’m an early riser and I love to workout, so I never thought I needed a pre-workout supplement. However, pre-workouts aren’t just for energy. They also help with endurance, focus, and better mood. Even if I’m bright-eyed and bushy-tailed for my 6 AM HIIT for beginners class, a pre-workout helps me stay strong and ready for a quick ab workout afterward, or a yoga cool-down session. I love SkinnyFit’s Jump Start because it’s specifically formulated for women. It gives me long-lasting energy, without the nasty crash, and like I said, it tastes so, so good!

Pre-workout benefits:

  • Long-lasting energy
  • Supports focus & endurance
  • Promotes a positive mood
  • Reduces muscle breakdown
  • Prevents premature fatigue


All post-workout supplements should contain high-quality BCAAs, like in Repair & Recover. BCAAs, also known as branched chain amino acids, are designed to replenish your muscles with essential amino acids that were lost during exercise. Even if you stretch, hydrate, and do all the things your fitness coach recommends for recovering from a workout, your muscles still need to be replenished with these amino acids, which is why I highly recommend Repair & Recover. It eases soreness (so you can comfortably walk the next day), helps to repair muscles from all of the micro-tears exercise causes, and supports weight loss. This is a great supplement for anyone, but especially if you do HIIT for weight loss classes.

BCAA benefits:

  • Eases soreness
  • Promotes muscle repair 
  • Supports weight loss
  • Reduces exercise fatigue

SkinnyFit workout supplements and shaker bottle for HIIT for beginners.3 Types Of HIIT Workouts For Beginners

There are all types and styles of HIIT workouts for beginners. Whether you’re looking for HIIT for weight loss or HIIT for muscle building, we’ve got a workout for you. Plus, they can all be simplified into a HIIT for beginners workout, or even modified to a more advanced level.


Mr. Izumi Tabata created a type of HIIT, known as “Tabata Protocol”, while training Olympic speed skaters in the 90’s. [3] Much like a HIIT class, it is a short, high-intensity workout meant to help increase an athlete’s V02 max (peak oxygen consumption) and build endurance. Tabata is performed by completing 20 seconds of a particular exercise at maximum intensity, resting for 10 seconds, and then repeating that cycle for 8 rounds. This is a perfect style of  HIIT for beginners because it starts with just 20 second intervals. As you continue to improve, you can add more exercises into your Tabata workout. Try this 20-minute HIIT for beginners Tabata workout!


You may have seen the acronym AMRAP in a home workout before. It stands for “as many reps as possible”, which makes it a great style of HIIT for beginners. For example, if you’re told to do burpees in a 90-second AMRAP format, you would do as many burpees as you could in 90 seconds. AMRAP workouts are meant to help boost metabolism, build endurance, and strengthen your mental capacity for grueling workouts. [4] I personally love AMRAP HIIT for weight loss because I am my own competitor. If on Monday I am able to do 15 burpees in 90 seconds, you better believe I’m aiming for 20 on Wednesday. Try this full body AMRAP routine to get started! 

Circuit Training

Circuit training reminds me of a much more difficult physical fitness test from P.E. class. There are stations of set exercises to rotate through, at either a high or low intensity. The idea behind it is to rotate through as many different exercises as possible for a full-body workout with both anaerobic and aerobic workouts. [5] Circuit training has shown great weight loss results, as well as improved cardiovascular health. Try this great circuit training HIIT for beginners workout that you can do at home! 

SkinnyFit workout supplements and shaker bottle for HIIT for beginners.The Bottom Line On HIIT Workouts For Beginners

The fact of the matter is, there are HIIT workouts for beginners, advanced athletes, and everyone in between. Whatever your goals are, whatever your fitness level is, there are ways to move and push your body to achieve the results you’re after.

When I first started my HIIT journey, I didn’t have a set of goals. I knew I wanted my pants to be a bit looser and for my arms to be firmer, but I didn’t know how to set that into motion. Having a partner to hold me accountable was game-changing, and having the right supplements set me up for success in ways I didn’t know I needed.

Whenever I get a new friend or family member to hop on the fitness bandwagon with me, especially if they’re starting out with HIIT for beginners, I encourage them to get my favorite workout bundle. The SkinnyFit Workout Warrior bundle has all of the essentials, like my favorite supplements (Jump Start and Repair & Recover) and the best clump-free shaker bottle, ever.

The Workout Warrior bundle:

  • Supports Weight Loss
  • Increases Energy & Endurance 
  • Promotes Lean Muscle

No matter if you’re new to HIIT or far along in your fitness journey, this bundle will up your game like never before. If you do any of the HIIT workouts I linked, be sure to share them with a friend or on our FB community page for others to join you and cheer you on!

About The Author

Spencer Higgs

Fitness & Nutrition Journalist

Spencer is a lifestyle writer, culinary adventurist, and part-time health nut. He loves finding healthy hacks to not-so-healthy cuisine, and writes passionately about cocktails and coffee. When not writing, you can almost certainly find him lying in a hammock or driving the coast in search of sur

Reviewed By

Liz Brown

Fitness & Nutrition Expert (CPT., FNS.)

Liz is a health & wellness expert, writer, and editor with over a decade of experience in the fitness & nutrition industry. She emphasizes research and simplifies complex topics to help make healthy living simple and sustainable. When she isn't researching and writing, she's sharing delicious recipes, easy DIYs, and home decor tips on her blog and social media.

More from Liz, visit: Personal Blog, TikTok, Instagram


  • NASM Certified Personal Trainer(since 2012)
  • NASM Certified Fitness Nutrition Specialist (since 2014)
  • Credentialed Coach Practitioner, Coach Training Academy
  • B.A. Liberal Studies (Health & Nutrition Sciences)
  • A.A. Liberal Arts (STEM)

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