Welcome to week two of our HIIT for Beginners Plan! (Get all the details and your suggested weekly workout schedule here:
Today’s session features a bodyweight only, interval training strength circuit that can easily be done in a small space at home.
We’ll focus on multi muscle moves designed to bring your heart rate up for our intervals while also building strength and endurance.
Be sure to listen to your body throughout the workout and modify or skip any moves that are too much for your current fitness level (I’ll also provide options throughout the routines to help you make it work for you too).
This workout can be logged as “Calisthenics” in your MyFitnessPal app.
Level: Beginner – Intermediate
Equipment: None (you may want a mat or towel for the floor work)
Intensity: Moderate to High
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Did you try the workout? Leave a comment below and let us know how it went!
49 comments
absolutely great workout but as said before how come week 2 schedule cannot be clicked onto?
I was going to forego my workout today. Glad I did not, this was great. Thanks for encouraging us to move.
Week 2 and this was great! I was so tired from the weekend, that I wasn't in the mood to work out but I'm glad I did! Thank you!
Hufff-pffff – Another awsome workout. Thank you Jessica!
Your Week 2 plan is now available on +myfitnesspal! http://blog.myfitnesspal.com/hiit-for-beginners-week-2-bodyweight-strength-circuit/
I did this workout tonight. But it was a little more challenging since my one year old wanted to be held, so squats and lungs holding a one year old it was!! I'm sure I will feel that tomorrow!
Phew! I really didn't feel like working out this morning, but I'm glad I did this. It wasn't as bad as I expected. Plus I think my push ups may have improved a little!
How many calories burned?
Good workout ty
I love functional moves for strength. Helps me prepare for an active outdoors lifestyle!
Good job! I had to add another workout because it was easy for me 🙈
Just a suggestion… I would like to see more advanced strength workouts! It would be perfect. Thank you Jessica 😊
With every new cycle I was thinking 'she's trying to kill me' but someday I will be able to do these without being so tired!
How can I follow this 4 weeks challenge ? I try in the app but never sign up , the link is loading but never end
I just found this today. I don't know what's wrong with my email because it usually tells me when you post something new, but I needed it today, so it all worked out. This was SUPER hard for me, and I don't consider myself to be a beginner exerciser. However, I'm also not very good on strength moves. Those inchworms…WHOO! Loved it all, but I wanted to be like Peanut and leave, LOL, J/K.
Hi Jessica, could you tell me if I could do a wall plank instead of a floor one?
Hi Jessica! kisses from Italy!!! thank you soooooooo much!
That was for beginners? ? I was ssweating. Wow! Love all your videos. Peanut sure enjoyed the cool down too. lol
I enjoyed the HIIT for beginners body weight strength circuit because I can keep up making sure my form is correct. The only question I have is about holding a plank position for 60 seconds as an active recovery move? That one is harder for me to do then the actual circuits.
I REALLY LIKE the idea of the little count down timer on the corner of my screen. The only thing I did not like about other HIIT videos is that I couldn't really tell when the interval would end. This timer helps me to keep pushing until time is up!!
I love all the work outs I started in the summer,lost 15lbs and combined with healthy eating am feeling better. I thank you Jessica. I am now working on better cardio and strength with your HITT workout Shelley UK
This workout is tough for me and I love it. It is doable even if I have to slow it way down. I get my heart rate up. I love how you encourage us and remind us that you are right there too and that this workout is affecting you also. I love how you give permission to modify. You would not believe how many instructors don't. I just did it and my legs are shaking. Love it!
Where can i purchase fitness mat?
hi Jessica! i am ''working out'' with you for a year, i LOVE your fitness video 😉 i was wondering this: i love biking, i can't really ride my bike here cause i live in a super aweful city and it's quite Dangerous, but i have my home bike! did you ever think to make a ''biking interval training''? i think it could be different and interesting for those people like me who have the home bike 🙂
Wooow great workout, after finish it I feel really tired and sweat a lot, thanks for sharing.
Wow, fantastic! I was really out of breath!
amazing workout!!
hi jessica! i just want to ask what workout can i try in exchange of the bicycle crunch? i'm having difficulty performing it. thnk you!
I loved this workout! Thank you, Jessica for being such a terrific and motivating instructor!
brilliant, simple moves but very effective and works all those muscles. 🙂
goood every day i do this
Sassy made it really hard for me to do the inch worms or planks or even push ups for that matter! she kept putting her 40 pound self under me. I think she was "helping"! Plus, I had to kiss her during the stretch! Gotta love our dogs!
Love how Peanut will only appear at the end, hehehe!
Lol the dog looks like it could do with a workout 😂😂😂😂😂😂
Hi . I love all your workouts. I am not a beginner, but was looking for something a little less challenging today, so I looked here under beginner workouts. I don't think this workout belongs in this category. If I truly was a beginner, and I tried this workout, I think I would be discouraged because it would be too hard. Just a thought.
You are absolutely wonderful! I love your workouts!
Of all the trainers I've found online, I like you best. You're positive and motivating without being "cutesy" or over the top. I workout with you everyday. 🙂
Great! This has everything, cardio, strength, great warm up and cool down, great music, and of course the best instructor!
Substituted plie squats for inchworms
jessica smith is my fav workout trainer so far
Hi. I would like to try your 6 week program. I don’t have a CD player. Do you sell in any other format? Downloads etc…? Thank you.
Great workout, and good job Peanut working the masseter muscles with your bone😍
oh…..my……….gosh. My butt, hammy's and abs were sore for 3 days after this. Loved this workout.
I love working out with you Jessica and I love that you've added some strength training options for those of us with minor low back issues, but I would like to be able to get the benefit of the strength + cardio interval training. Do you have some moves/modifications that I can make to the moves in this video that would make it more back friendly? Moves like the inchworm and swimmer especially kill me, but basically anything where I'm bending over, especially repeatedly is a no go. I replaced the lunges with static/pulsing lunge with running arms to help get the heart rate up, but I struggled with some of the other moves to find a strength back friendly move that I could do at the HIIT cardio level.
Just the workout I needed for where I am in my fitness and in my day!
I'm a guy trying to get back in shape!! Berfore this COVID crap I was going to the gym and using the eliptical, but this is great for being in the house!! Thank you JEssica!!
phew! that kicked my butt!! I love it! I have to do the wall push ups, but they are still an excellent workout!! My whole body worked with this one. and thank you again, Peanut for your inspired participation. <3
still doing this 2020
Great workout girl!! I love a solid bodyweight HIIT session! Great exercise selection and your energy is contagious!
Great HIIT without all that harsh impact on your knees. Thanks for your challenging & fun workouts! 🙂