3 High Intensity Interval Training (HIIT) Workouts for Beginners to Try at Home

3 High Intensity Interval Training (HIIT) Workouts for Beginners to Try at Home

Don’t have time to work out? Attending a class of 45 mins of High Intensity Interval Training (HIIT) workout in Singapore can give you the same great results as a full-length workout in half the time. Many compare it to Tabata training, although it contains more moves per round. As the name suggests,you perform each exercise at a high-intensity pace for a set number of seconds, with a resting interval between moves.

The exercises in 45 mins of High Intensity Interval Training (HIIT) workout in Singapore aren’t particularly complex—i.e., burpees, crunches, push-ups, planks—but the fact that they’re performed in intervals repeatedly at an all-out pace is what really gets the sweat flowing.Most HIIT programs target a specific muscle set or area of the body so that the arrangement of exercises—and the exercises themselves—don’t get too repetitive.

Not sure if you’ll like this program? No problem! We’ve put together three sample HIIT flows for beginners that you can carry out in the comfort of your own home.

Remember, each flow will target a specific area or muscle group. Most of the exercises are pretty standard, but if you’re unfamiliar with a move, please do ask a licensed professional or a knowledgeable friend to help you with form and execution.

45 mins of High Intensity Interval Training (HIIT) workout in Singapore


These exercises are best done at a moderate pace. They’re meant to get your muscles loose and limber for your next set of exercises, so don’t feel pressured to do as many as you can in 20 seconds. Instead, focus on your form. Do each move for 20 seconds with a 10-second rest between moves, and then do the entire flow a total of 3 to 5 times.

  • Crossover Toe Touch Stretches
  • High Kicks
  • Torso Rotations
  • Jog In Place
  • Alternating Lunges
  • Hip Extensions


These exercises are great for developing your core. We listed the beginner variants, but you have the option to modify these if you want a little more of a challenge. The Russian Twists and Burpees, for instance, can be done with weights or a medicine ball.

Do each move for 20 seconds at a high-intensity pace while still keeping form. Make sure to rest no more than 10 seconds between each move. Repeat the whole flow for a total 5 to 8 times.

  • Russian Twists—depending on your fitness level, you can do these without weights or with light weights up to 20 lbs
  • Burpees—again, depending on your fitness level, you can add a medicine ball (up to 20lbs) to this workout
  • Mountain Climbers
  • Bicycle Crunches
  • Plank


As with the core flow, this set of exercises should be done 5 to 8 times. You will need light weights for the Tricep Extension, but remember that your form will matter more than what you lift. In other words, if you can only handle 3lbs for your first time, that’s completely fine. Keep your arms up and your muscles engaged, and you’ll be torching roughly as many calories as someone lifting 10lbs.

  • Up & Down Plank
  • Triangle Push-Ups
  • Plank to Shoulder Touches
  • Tricep Extension—if you’re trying to slim your arms without bulking up too much, aim for a weight range between 3lbs and 5lbs
  • Jumping Jacks

Beginners may find themselves buckling under the intense pace, but stick with it long enough and you’ll find yourself building incredible endurance. Conversely, if you find these exercises lacking, modify them to add more weight or more reps. Increase the number of times you repeat a set. The best part of HIIT is that it can be fully customized to your fitness level.