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5 Minute HIIT Workout for Beginners You Can Do Anywhere

5 Minute HIIT Workout for Beginners You Can Do Anywhere

Are you short of time but don’t want to miss your workout routine? Don’t worry, a 5-minute HIIT workout can help you get the fatigue and increase your heart rate similarly to your moderate-intensity workouts.

In this post, we are discussing the effectiveness of a 5-minute HIIT workout for beginners and how you can perform such workouts anywhere in a proper way.

Is It Enough to Do Exercises For 5 Minutes?

A lot of people think that working out for just 5 minutes is not enough even for preparing the body for the workout, but this is wrong. Having something is much better than nothing, therefore, for people with tight schedules, sparing for only 5 minutes to perform a HIIT workout can help fulfill the daily training requirement. Doing some micro exercises with more intensity can help your body to stay fit and healthy.

How Much Does a 5 Minute HIIT Workout Burn Calories?

It mainly depends on the nature and type of exercises you choose to add to your workout routine. According to fitness experts, while doing a 5 min HIIT, a person burns about 10 to 15 calories per minute if the intensity level is high enough. This means that a 5-minute HIIT workout for beginners can help you burn 50-75 calories in 5 minutes which is not a bad result considering the workout time frame.

Read More: High Intensity Interval Training - How to Get the Most Out of Your Workout


What Does Science Say about Shorter Workouts?

According to a recent study from the University of Utah, small pieces of exercise are efficient when it comes to making a positive impact on your body. Even one minute of the brisk walk can make a noticeable impact.

According to the study, a woman who does short high-intensity activities gets a smaller decrease in their BMI in comparison to other control subjects. They get similar results in men. Calories burn during these intense workouts help people in weighing less than that of their counterparts.

Can I do HIIT training daily?

Though working out on a regular basis is what people consider most beneficial for getting the desired results, it does not mean avoiding giving your body some rest to recover. HIIT training is not like other workouts that are done at a slow pace, this training is about doing workouts at the maximum intensity that your body can afford.

Considering these factors, no one will recommend going to HIIT training on a daily basis. Every physical fitness expert suggests giving your body one- or two-days rest so that your body can recover torn muscles and get the best results.

Which type of HIIT should I do?

There are four major types of HIIT workouts that you can do as per your needs. For example, if you want to strengthen your core, quadriceps, and back muscles, the Tabata HIIT workout routine will be the best option. Similarly for improving cardio, there are HIIT exercises for cardio.

Read More: 6 Benefits of High Intensity Interval Training (HIIT)


You can also go for full-body HIIT and HIIT exercises with weights to increase your workout intensity and strengthen all body muscles. For runners too, there are HIIT workouts that can help them improve their skills and enable them to win their races. Therefore, you must be choosing the HIIT type \according to your workout goals to get the best results.

Best 5 Minute HIIT Workouts to Try

There are multiple ways to do a 5-minute HIIT workout to attain your desired fitness goals. Here are some of the best 5-minute HIIT workouts that you should try to get maximum gains in a short time.


Read More: This HIIT Treadmill Workout is Proving Successful


1.     Cardio HIIT Workout

Do you want to improve your heart rate and cardiovascular health but do not have time to go for a full cardio workout? Don’t worry, this 5-minute high-intensity workout can help you get similar results. For that, you just have to do the following exercises with maximum exertion level on the basis of 40 seconds on and a 20-second rest schedule.

  • Pulsing jump squats
  • Frog jumps
  • Vertical Jumps
  • High Knees
  • Jumping Jack Planks

2.     5-Minute Non-Stop HIIT Workout

If you want to go for a more intense workout, this 5-minute non-stop HIIT workout is designed for you. You have to do an easy jog for 15 seconds in between the 30-second sets of the following exercises while putting maximum exertion to get the desired outcome in just five minutes.

  • Skaters
  • Jumping jacks
  • Mountain Climbers
  • Jump lunges
  • High Knees
  • Squat and Jab
  • Burpees

3.     30-20-10 Bodyweight HIIT workout

If you want to combine moderately intense exercises with highly intense ones, this bodyweight HIIT workout can fulfill your needs. You can perform this exercise in the following steps.

  • You start this 2-round workout with 60 seconds of warm-up by doing any of the low impact exercises before going into intense exercises.
  • Once you are done with your warm-up, you have to perform squats with altering knee pulls for 30 seconds followed by performing high knees for 20 seconds and tuck jumps for 10 seconds.
  • Before going into the second round of this workout, you will spend 60 seconds of active recovery by performing evolving pigeon activity.


To gain the maximum benefits with the help of 5-minute HIIT workouts, it is essential to perform them with the accurate technique and put 80 to 90% of your maximum exertion. The more you will increase the intensity level of your workouts, the better you will get heart rate, strengthened core, upper body, and lower body muscles.

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