Beginner's HIIT Plan For Fat Loss

High-intensity interval training is a great way to build endurance and burn fat with little or no equipment. Here’s a beginner’s HIIT workout from UR.Life . Try our expert-led fitness class today!

By URLife Team
26 Apr 2024

"I'm too busy!" is a common excuse for not exercising. Traditional workouts often take about an hour, however, most of us don’t have that kind of time.  Interval training (HIIT) is the answer when looking for a quick workout (under 40 minutes) that delivers results. HIIT combines both cardio and strength training, and you have to work hard during those 30-35 minutes.


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Why Choose HIIT?

HIIT is your best buddy during hectic days because you can get a killer workout in 15-30 minutes. These workouts improve how well your body uses oxygen for energy, making you fitter and better at sports.

Now, here's where it gets interesting: calories burned. HIIT doesn't mess around when it comes to torching calories. They help you burn many calories quickly and are as good as, if not better than, long cardio workouts.  It's like accelerating your metabolism and letting it do its job, long after you've finished sweating it out. Plus, who doesn't love the idea of burning more calories in less time? In a 2019 paper, in the World Journal of Cardiology, a review looked at research on HIIT and found that it's a better way to do aerobic training than steady-state cardio. Why? Because unlike steady-state cardio which keeps your heart rate steady for a long time, HIIT makes your heart work more efficiently. 

Also, a small study in 2020, in the American Journal of Physiology,  looked at men who didn't exercise often and found that doing HIIT for just six weeks considerably lowered their high blood pressure.
There's more! HIIT isn't just about shedding kilos; it's about getting your heart pumping and your lungs working. It's like giving your cardiovascular system a turbo boost, which is fantastic for your overall heart health. And guess what? Your muscles are in for a treat too. With HIIT, you're not just burning fat, you're also building muscle and getting stronger. 

And HIIT is really convenient. You don't need fancy equipment or a gym membership to crush a HIIT workout. All you need is space and a timer, and you're good to go. Whether at home, in a park, or even in a hotel room during a trip, HIIT has your back.

Oh, and did we mention the variety? HIIT workouts are like a box of chocolates. There are endless combinations of exercises and intervals to keep things interesting and challenging. HIIT workouts are the real deal. They're quick, effective, and downright fun. So why not give it a try? Your body will thank you later!


Related story: 5 Fun Workouts To Try At UR.Life Studio


Try a HIIT Workout At Home

Try UR.Life’s 15-minute fat-burning HIIT workout, which includes exercises like squats, mountain climbers, and high knees, for a challenging full-body routine. This programme is designed for beginners who are looking to lose fat and put on lean muscle. 
The HIIT programme is designed for six weeks with four workouts every week. The programme will help you feel more energetic as it has been designed to teach energy management. As we progress through the weeks, we start pushing harder with progressive training. The programme is safe for beginners and is a great place to start if you have never done high-intensity training.


Related story: A Guide To Safely Mastering Kettlebell Workouts


7 Effective Beginner’s HIIT Exercises

Clear some space around you and lace up those sneakers. Take a couple of deep breaths to get in the zone.
Now, pick a few exercises from the list and go all out for 30 seconds each. Set a loud timer so you can't miss it, and when it goes off, take a breather for 30 seconds.
Here are some tips to kickstart your HIIT journey:

  • Warm up and cool down like it's your ritual. Trust me, even the pros swear by it. It primes your body, amps up your performance, and keeps those pesky sore muscles at bay.
  • When it's time, relax! Channel your inner powerhouse and give it everything you've got. Sure, you might feel like collapsing afterwards, but that's the beauty of HIIT – the rest period is right around the corner.
  • Don't overdo it. Stick to around two HIIT sessions a week to let your body bounce back.

If you're scratching your head wondering how to dive into HIIT workouts, we've got your back! Check out the free HIIT workouts on the UR.Life App or mix and match your routine using the exercises below.


Related Post: Mix Up Your Workout Routine With Martial Arts


1. High Knees 

Aim for 2-3 sets of 20-30 seconds each.


  • Stand with your feet hip-width apart.
  • Lift your knees towards your chest while hopping on one foot.
  • Quickly switch legs, maintaining a steady rhythm.
  • Engage your core muscles throughout the exercise.

Rest one 1 minute. 


2. Mountain Climbers

Start with 2 sets of 10-15 repetitions per leg.

  • Begin in a high plank position with your hands flat on the ground.
  • Alternate bringing your knees forward towards your chest in a quick, fluid motion.
  • Keep your core tight throughout the exercise.
  • Maintain a straight line from your head to your heels.
  • Focus on keeping your hips low for maximum effectiveness.
  • Feel the burn as you work those core muscles!

Rest one 1 minute. 


3. Butt Kickers

Begin with 2-3 sets of 20-30 seconds each.

  • Jog in place at a comfortable pace.
  • With each step, kick your heel back towards your bottom.
  • Pump your arms as if you're running to keep up the momentum.
  • Focus on maintaining your balance throughout the movement.
  • It's like giving your own butt a kickstart into action!

Rest one 1 minute. 


4. Jumping Jacks

Start with 2-3 sets of 10-15 repetitions.

  • Start with your feet together and arms at your sides.
  • Jump up, spreading your feet shoulder-width apart while clapping your hands above your head.
  • Quickly return to the starting position.
  • It's a classic move that gets your heart pumping and your body moving!

Rest one 1 minute. 


5. Lunge Jumps

Begin with 2 sets of 8-10 repetitions per leg.

  • Begin in a standing lunge position.
  • Jump up, switching your legs mid-air so you land in a lunge with the opposite leg forward.
  • Keep alternating legs with each jump.
  • It's like lunges, but with an extra burst of intensity!

Rest one 1 minute. 


6. Low Impact Lunges

Aim for 2 sets of 10-12 repetitions per leg.

  • Step forward with one foot into a lunge, ensuring your front knee bends to a 90-degree angle.
  • Push back to the starting position and repeat with the other leg.
  • These lunges are gentle on your joints but still effective for toning your lower body.

Rest one 1 minute. 


7. Push-Ups

Start with 2 sets of 5-8 repetitions.

  • Start in a plank position with your hands slightly wider than shoulder-width apart.
  • Lower your body until your chest touches the ground.
  • Push back up to the starting position.
  • Focus on quality over quantity, aiming to maintain good form throughout the exercise.

Rest one 1 minute. 


All you need is 15 minutes of HIIT to get a good workout that tones muscles, builds strength, and boosts fitness. A 15-minute HIIT session burns more calories per minute and improves oxygen use more than 40 minutes of steady cardio. It's super convenient for busy days too. Give it your all, and you'll see great results. 


Unlock insider access to the best movement plans for free! Sign up today. 


At UR.Life Studios, we offer a complete multi-disciplined approach to fitness and well-being. The URLife Studio is a luxe wellness oasis, combining sleek modern design, lavish amenities, state-of-the-art equipment and personalised wellness programs. 

  • Yoga
  • Kickboxing
  • Pool and Bollywood aerobics
  • Pregnancy care workshops
  • Customised physiotherapy 
  • Spa
  • Garden Cafe
  • Women’s wellness program



Anjaneya 03 May 2024


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