Looking to burn calories and improve your fitness level in just 9 minutes? Look no further! This 9-minute HIIT workout for beginners is designed to help you achieve your goals without any equipment required. With 3 rounds of 6 exercises, including toe touches, squats to kick, shoulder taps, supermans, plank hip dips, and mountain climbers, you’ll be able to get a full-body workout and feel the burn in no time. Don’t worry if you need a little extra rest – you can take up to 1 minute between rounds. So, get ready to sweat, have fun, and crush your fitness goals with this energizing workout!
Congratulations on completing the 9-minute HIIT workout! You should be proud of yourself for giving your all and working your entire body. Through this workout, you’ve not only burned calories but also challenged your muscles and improved your cardiovascular fitness. Keep up the great work and stay tuned for more exciting workouts to help you achieve your fitness goals. Get ready to take your fitness journey to the next level!
9 Minute HIIT Workout For Beginners (Burn Calories!)
Introduction
If you’re looking for a quick, effective workout that will help you burn calories, this 9-minute high-intensity workout is perfect for you! Designed specifically for beginners, this workout is beginner-friendly and will improve your fitness level in just 9 minutes. You don’t need any equipment for this workout, but it’s recommended to have a block handy for certain exercises. Get ready to sweat and burn those calories!
Workout Description
This 9-minute HIIT workout is a full-body workout that targets multiple muscle groups simultaneously. The workout consists of six exercises that are performed back to back, with 20 seconds of work followed by 10 seconds of rest. There will be a total of three rounds, giving you a total workout duration of 9 minutes. The short rest intervals and high-intensity exercises make this workout challenging and effective.
Duration and Rounds
The total duration of this HIIT workout is 9 minutes, with each exercise consisting of 20 seconds of work and 10 seconds of rest. If you need more rest time, feel free to take up to 1 minute of rest between rounds. It’s important to listen to your body and adjust the rest intervals as needed. The flexibility in rest time allows you to tailor the workout to your fitness level and gradually increase the intensity as you get stronger.
Equipment Needed
One of the great things about this workout is that no equipment is needed! All the exercises can be done using just your body weight. However, it’s recommended to have a block handy for certain exercises like squats to kick. A block can provide stability and support, especially if you’re a beginner and still working on your balance.
Exercises
The 9-minute HIIT workout consists of six exercises that target different muscle groups. These exercises include toe touches, squats to kick, shoulder taps, supermans, plank hip dips, and mountain climbers. Each exercise is designed to engage multiple muscles and increase your heart rate, resulting in optimal calorie burn and increased fitness level.
Toe Touches
Toe touches are great for targeting your core and improving flexibility. To perform toe touches, stand with your feet hip-width apart, and reach your arms up overhead. As you exhale, bend forward from your hips and reach your hands towards your toes. Try to keep your legs as straight as possible and feel the stretch in your hamstrings. Slowly return to the starting position and repeat for the duration of the exercise.
Squats to Kick
Squats to kick are a compound exercise that targets your lower body, including your quadriceps, hamstrings, and glutes. To perform squats to kick, start in a standing position with your feet shoulder-width apart. Slowly lower your body into a squat position, keeping your back straight and your weight on your heels. As you come up from the squat, kick one leg out in front of you, engaging your core and glutes. Alternate legs with each repetition.
Shoulder Taps
Shoulder taps are a great exercise for strengthening your core and shoulders. To perform shoulder taps, start in a high plank position with your hands directly under your shoulders. Keeping your core engaged and hips stable, lift one hand off the ground and tap the opposite shoulder. Return your hand to the starting position and repeat with the other hand. Alternate taps for the duration of the exercise.
Supermans
Supermans are an effective exercise for targeting your back muscles and improving core stability. To perform supermans, lie face down on the ground with your arms extended overhead and your legs straight. Engage your glutes and lower back muscles as you lift your chest, arms, and legs off the ground. Hold this position for two seconds before lowering back down. Repeat for the duration of the exercise.
Plank Hip Dips
Plank hip dips target your obliques and help improve core strength and stability. To perform plank hip dips, start in a high plank position with your hands directly under your shoulders. Slowly lower your hips to one side, keeping your core engaged and hips stable. Return to the starting position and repeat on the other side. Alternate hip dips for the duration of the exercise.
Mountain Climbers
Mountain climbers are a dynamic exercise that targets your core, shoulders, and legs. To perform mountain climbers, start in a high plank position with your hands directly under your shoulders. Engage your core and bring one knee towards your chest, then quickly switch to the other knee. Continue alternating knee drives for the duration of the exercise, maintaining a steady pace.
Magnus Method Training Program App
For more daily fitness advice and inspiration, be sure to check out the Magnus Method Training Program App. This app provides personalized workout plans, nutrition tips, and ongoing support to help you reach your fitness goals. Whether you’re a beginner or an advanced exerciser, the Magnus Method Training Program App has something for everyone.
Magnus’ Products
In addition to the training app, Magnus Method offers a range of fitness products designed to enhance your workouts and support your fitness journey. Some of these products include beard oil and training bands. These products are hand-picked by Magnus himself and can help enhance your overall fitness experience.
Conclusion
In just 9 minutes, this beginner-friendly HIIT workout will help you burn calories and improve your fitness level. With a combination of exercises targeting different muscle groups, this workout provides a full-body challenge. Remember to listen to your body, take rest as needed, and gradually increase the intensity as you get stronger. Get ready to sweat, have fun, and achieve your fitness goals with this 9-minute HIIT workout!