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9-Minute HIIT Workout for Beginners to Start Your Fitness Journey


9-Minute HIIT Workout for Beginners to Start Your Fitness Journey
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Well, well, well. So you've finally decided to take the plunge and start your fitness journey? Congratulations, you've officially joined the ranks of the health-conscious and self-improving. But let's not get ahead of ourselves here; we all know that starting any exercise regimen can be intimidating, overwhelming, and downright terrifying.

That's where the 9-minute HIIT workout for beginners comes in. Yes, you read that right. 9 minutes. That's barely enough time to finish a cup of coffee, let alone a workout. But fear not, my fellow fitness newbies, because this bite-sized workout is here to save the day.

No need to worry about spending hours at the gym or investing in expensive equipment. All you need is your body and a willingness to sweat. And let's be honest, who doesn't love a good sweat session? It's like a badge of honor that screams, "I'm taking care of myself, damnit!"

But back to the 9-minute HIIT workout. It's the perfect way to dip your toes into the world of fitness without feeling like you're drowning in a sea of weights and machines. With short, intense bursts of activity followed by brief periods of rest, you'll get your heart rate up, burn some calories, and feel like a badass all at the same time.

And don't worry if you still need to be an Olympic athlete. This workout is designed for beginners, so you can take it at your own pace and build up your endurance over time. Plus, with only 9 minutes to spare, you can't precisely make excuses about insufficient time.

So grab your water bottle, throw on some workout clothes (or don't, we won't judge), and let's do this. The 9-minute HIIT workout for beginners is the perfect way to start your fitness journey and show the world that you mean business. Are you ready? Let's get sweating!

What Is a 9-Minute HIIT Workout?

A 9-minute HIIT (High-Intensity Interval Training) workout is a type of exercise routine that involves short bursts of intense activity followed by brief recovery periods.

It typically includes a warm-up period followed by high-intensity exercises interspersed with short rest periods. The workout aims to increase the heart rate and challenge the body in a shorter time than traditional workouts.

9-Minute HIIT Workouts for Beginners

The specific exercises and timing of a 9-minute HIIT workout can vary depending on the individual's fitness level and goals. However, the routine usually includes cardio and strength training exercises. The workouts are designed to be efficient and effective, offering a full-body workout in a short amount of time.

Shoulder Pulse Up | 20 seconds

Shoulder Pulse Up | 20 seconds

This exercise targets the muscles in your shoulders and upper back, which helps to improve your posture and prevent shoulder injuries. The repetitive motion of slightly raising and lowering your arms in a controlled and fast manner also increases endurance and strengthens these muscles over time.

Moreover, this exercise can improve balance and stability, mainly when done in a standing position. By including shoulder pulse-ups in your fitness routine, you can achieve greater upper body strength, flexibility, and range of motion, making it a valuable addition to any workout regimen.

To Do It,

  • Begin by standing with your feet positioned at shoulder-width apart from each other.
  • Lift both arms out to the sides of your body so that they are parallel to the floor, and ensure that your palms are facing upwards.
  • Then, in a controlled and fast manner, raise and lower both arms simultaneously.
  • Complete the designated repetitions or periods before returning your arms to the initial position.

Shoulder Pulse Down | 20 Seconds

Shoulder Pulse Down

These instructions offer an exercise that targets the upper body muscles and helps to improve strength, flexibility, and endurance. The repetition of raising and lowering both arms in a fast yet controlled manner can engage the shoulder and upper back muscles, contributing to better posture and reducing the risk of injury.

Additionally, this exercise can increase the range of motion in the upper body and enhance balance and stability, making it a valuable addition to any fitness routine.

To Do It,

  • Stand with your feet shoulder-width apart.
  • Lift both arms out to the sides of your body so they are parallel to the floor, and ensure that your palms face downwards.
  • In a controlled and swift manner, raise and lower both arms simultaneously.
  • After completing the recommended repetitions or duration, return your arms to the initial position.

Squats | 10 Reps

Squats | 10 Reps

Performing this exercise can offer several benefits to your fitness routine. You can improve your balance and posture by properly aligning your spine and lower body muscles.

Squatting also helps strengthen the lower body muscles, including the glutes, quadriceps, and hamstrings, leading to better mobility, stability, and endurance. Additionally, this exercise can be modified to increase or decrease the difficulty level, making it a versatile option for people of different fitness levels.

To Do It,

  • Begin the exercise by standing upright with your shoulders aligned above your hips and your feet hip-width apart. Slightly turn your toes outward.
  • Keeping your knees behind your toes, drop your hips back and down in a controlled manner. Ensure your hips and ankles are aligned and your knees don't collapse inward.
  • Lower your hip crease below parallel, meaning your thighs should be parallel to the ground or lower.
  • To complete the exercise, swiftly shift your weight onto your heels, and use the momentum to stand back up to the starting position.

Fast Feet | 20 Seconds

Fast Feet | 20 Seconds

Running on the spot elevates the heart rate and improves cardiovascular health, increasing endurance and energy levels.

Running can also help tone and strengthen your legs and core muscles, leading to excellent stability and balance. Additionally, this exercise can be done almost anywhere and modified to suit your fitness level, making it a versatile addition to your workout routine.

To Do It,

  • Take a wide stance with your feet positioned further than hip-width apart, and form your hands into fists to guard your face.
  • Then, swiftly and gently, start running on the spot, keeping your feet light and quick.

Plank With Knee Taps | 20 Seconds

Plank with Knee Taps | 20 seconds

Performing this exercise can offer several benefits to your fitness routine. The plank position engages multiple muscle groups, including the core, arms, shoulders, and legs, helping to improve overall strength, balance, and stability.

Tapping the ground with your knees adds an extra challenge, particularly for the core muscles, further enhancing the effectiveness of the exercise.

To Do It,

  • Begin the exercise by coming into a plank position on the floor with your hands flat and your toes curled under.
  • Engage every muscle in your body to keep it straight from your head to your heels.
  • While maintaining the plank position and engaging your core, bend your knees to tap the ground and straighten your legs.

Benefits of 9-Minute HIIT Workouts

HIIT workouts can be done in a relatively short amount of time, making them a convenient option for individuals with busy schedules. A 9-minute HIIT workout is an efficient and effective way to get a full-body workout and see results.

Increased Cardiovascular Fitness

A HIIT workout's high-intensity nature can help increase the heart rate and improve cardiovascular fitness. This can lead to lower blood pressure, improved circulation, and reduced risk of heart disease. You can add Omega 3 Fish Oil Supplements to your routine for better heart functioning.

Efficient Calorie Burn

HIIT workouts are designed to be intense, which can help to burn calories quickly and efficiently. This can be especially useful for individuals with limited time to work out but still want to see results. You can also take Fat Burner Supplements to your routine to burn calories quickly.

Improved Muscle Tone and Strength

HIIT workouts often incorporate strength training exercises, which can help to improve muscle tone and increase overall strength. By adding Pre-Workout Supplements, you can also get improved strength and energy. This can be beneficial for improving overall fitness, as well as helping to prevent injuries and promote better posture.

Enhanced Endurance and Stamina

HIIT workouts are designed to challenge the body and push it to its limits, which can help to improve overall endurance and stamina. This can be especially useful for athletes or individuals training for endurance events such as marathons or triathlons.

Convenient and Time-Saving

HIIT workouts can be done quickly, making them a convenient option for individuals with busy schedules. Additionally, they can often be done without specialized equipment or a gym membership, making them a more accessible option for some people.

Adaptable for Different Fitness Levels and Goals

HIIT workouts can be adapted to suit different fitness levels and goals. For example, beginners may start with shorter intervals and fewer reps, while more advanced individuals may increase the intensity and duration of each exercise.


The 9-minute HIIT workout is an excellent option for beginners who want to start their fitness journey without feeling overwhelmed or intimidated. This workout offers a variety of benefits, including increased cardiovascular fitness, efficient calorie burn, improved muscle tone and strength, enhanced endurance and stamina, convenience, adaptability, and variety.

By committing to just 9 minutes a day, you can establish a consistent exercise routine and begin to see actual results. And as you progress and become more comfortable with the workouts, you can gradually increase the intensity and duration of your HIIT sessions.

The most important thing is to stay committed and consistent and push yourself to be your best self. So try the 9-minute HIIT workout, and see how even a tiny amount of effort can lead to significant changes.

Article Sources

  • Atakan, Muhammed Mustafa, et al. 'Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective.'International Journal of Environmental Research and Public Health, vol. 18, no. 13, July 2021, p. 7201. PubMed Central,

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