This Week’s Workout of the Day: HIIT for Beginners

Every Wednesday, we post a new Workout of the Day (WOD) on our Instagram stories. These sessions are short, effective, and designed to build strength, improve endurance, and get your heart rate up.

This week’s workout is a beginner-level HIIT circuit focused on bodyweight movements. Below are video clips of each exercise so you can follow along with the proper form. I’m wearing our Ansa Citron Set (size medium), a solid choice for HIIT workouts. It moves with you, stays put, and holds up under pressure.

Here’s what’s in this week’s session:

1. Jump Squats - 3 sets x 12 reps
Build explosive power in your legs and glutes. Focus on soft landings—don’t lock out your knees or pitch your upper body forward. Stay upright, keep your core tight, and move with control.

2. Push-Ups - 3 sets x 10 reps
A classic for a reason. Keep a straight line from head to heels. Drop to your knees if needed, but don’t lose core engagement. Quality over speed.

3. Mountain Climbers - 3 sets x 30 seconds
Cardio meets core. Drive your knees toward your chest, keeping your hips low and hands planted under your shoulders. Keep your pace, but don’t let form slip.

4. Bodyweight Lunges - 3 sets x 10 reps each leg
Step forward, lower with control, and push back to standing. Don’t let your front knee go past your toes. Keep your chest up and your stride stable.

5. Plank Hold - 3 sets x 20 seconds
Short holds, big impact. Keep your core tight and back flat. Avoid sagging or lifting your hips. Brace your midsection and stay locked in.

How to Use This Workout

Move through all five exercises in a circuit format, with minimal rest between each. At the end of each round, rest for a minute, then repeat two more times for a total of three rounds. This method is efficient and targets all the major muscle groups.

If you're new to training, take your time. Focus on clean reps and steady pacing. The intensity will come as your form improves and your conditioning builds.

Each Wednesday’s WOD is posted on our Instagram stories. Follow us here to stay on track and build consistency. And if you’re looking for gear that works as hard as you do, the Ansa Citron Set is what I wear for every HIIT session. Supportive, comfortable, and made to move.

Check out the exercise videos below and try this workout at your own pace. See you next week for the next one.