10-Minute Beginner HIIT Workout

Key takeaways

• Boost cardiovascular health with a 10-minute beginner HIIT workout featuring multimuscle exercises.
• Improve overall fitness by focusing on proper form and technique during HIIT exercises.
• Enhance muscle strength and well-being by committing to a regular HIIT workout routine.

Summary

High-intensity interval training (HIIT) is a highly effective way to improve cardiovascular health, boost metabolism and increase overall fitness. A 10-minute beginner HIIT workout can be a great way to get started, with exercises like farmer’s walks, squats, rows and overhead presses that work multiple muscle groups at once. April Hattori and her mother, Aiko Sokolowski, demonstrate these exercises in a workout that includes standing and seated modifications to suit different fitness levels. 

To get the most out of a HIIT workout, it’s essential to focus on proper form and technique, even when using light weights or no weights. Key steps include maintaining good posture, engaging the core and breathing naturally throughout the exercises. Modifications, such as seated exercises or using lighter weights, are available for those who need them. 

The benefits of incorporating HIIT into your fitness routine are numerous, including improved heart health, increased muscle strength and enhanced overall well-being. By committing to a regular HIIT workout routine one or two times a week with a day of rest in between, you can experience these benefits and take a significant step toward a healthier, more active lifestyle. 

The key takeaways and summary were created with the assistance of generative AI. An AARP editor reviewed and refined the content for accuracy and clarity.

Full transcript

[0:00:00] [Music]

[0:00:01] [10-MINUTE BEGINNER HIIT WORKOUT WITH April Hattori and Aiko Sokolowski]

[0:00:06] >> April Hattori: And this is my mom, Aiko. >> Aiko Sokolowski: Hi.

[0:00:07] >> April Hattori: We're excited to do a 10-minute

[0:00:09] high intensity interval training or HIIT workout

[0:00:12] featuring exercises from AARP's

[0:00:15] [AARP.org/WholeBodyReset] The Whole Body Reset.

[0:00:17] HIIT training combines short bursts of intense exercise

[0:00:21] with short periods of slower movement.

[0:00:24] Benefits of HIIT training include improving blood pressure and heart health,

[0:00:27] lowering your cholesterol and losing belly fat

[0:00:30] and body weight while maintaining muscle.

[0:00:33] I will be doing this workout standing and my mom will be doing it seated

[0:00:36] to provide you some more options.

[0:00:38] And make sure that you have water so to stay hydrated.

[0:00:41] And if you are standing, you may want to be near a chair or a table

[0:00:44] just for stability.

[0:00:46] All right, and so it's always important to check with your doctor

[0:00:48] before starting any exercise program.

[0:00:50] And if you experience any pain, please stop.

[0:00:52] >> Aiko Sokolowski: Stop.

[0:00:53] >> April Hattori: So mom, you want to have a seat?

[0:00:54] >> Aiko Sokolowski: Well, thank you very much.

[0:00:55] >> April Hattori: All right, we're just going to start with a warm up

[0:00:57] [WARM-UP] to support and see you warm up your muscles,

[0:00:59] get your heart rate up before doing any type of exercise, okay?

[0:01:01] >> Aiko Sokolowski: All right.

[0:01:02] >> April Hattori: So we're going to start right by marching in place.

[0:01:04] [Marching in Place] >> April Hattori: Hey, get those feet moving

[0:01:06] and breathe everybody.

[0:01:07] Don't forget to breathe and if you're standing

[0:01:09] or even if you're sitting, I want you to have a good posture,

[0:01:11] shoulders, hips all in alignment, do not slouch, okay?

[0:01:14] All right.

[0:01:15] And we're going to sidestep so sidesteps to the right.

[0:01:18] Here we go.

[0:01:19] [Side Steps] >> April Hattori: Side step, good.

[0:01:21] I like that, mom, that looks good.

[0:01:23] Okay, and march it out. Good work.

[0:01:28] Okay, next move we're going to do with some leg swing.

[0:01:30] So if you're seated, we're going to have to modify this move a bit.

[0:01:32] [Leg Swings] >> Aiko Sokolowski: Just a bit.

[0:01:33] >> April Hattori: Let me just show you what it looks like.

[0:01:34] All right, so we're just going to take our one leg

[0:01:37] and just move it forward and back

[0:01:38] really opening up the hip, okay?

[0:01:41] Yeah. So we just even just doing that, mom.

[0:01:43] >> April Hattori: That's great. >> Aiko Sokolowski: Yeah.

[0:01:44] >> April Hattori: Okay. Very good.

[0:01:46] And stop. Let's do the other leg.

[0:01:49] >> April Hattori: Good. >> Aiko Sokolowski: This is easy.

[0:01:52] >> April Hattori: Yes. >> Aiko Sokolowski: Easy peasy.

[0:01:53] >> April Hattori: Good work. Okay.

[0:01:55] And stop.

[0:01:56] We're going to bring that other leg, right leg across the body.

[0:01:59] And you can just step it out mom if you want to step out like even that.

[0:02:02] That's good. Yeah, that might be easier.

[0:02:04] >> Aiko Sokolowski: Yeah. >> April Hattori: Okay.

[0:02:05] Good work.

[0:02:07] Okay, just opening up that hip area.

[0:02:09] Very nice. Okay, other leg.

[0:02:11] You can just step it out, mom. That's good.

[0:02:13] Yep. Man, breathe.

[0:02:16] Man across your body like that.

[0:02:18] Nice. And let's march it out.

[0:02:21] Okay, next move we're going to do just open up upper body.

[0:02:24] [Shoulder Rolls] Let's do some shoulder rolls to the back.

[0:02:26] >> April Hattori: Back, 2, 3, and 4 and forward.

[0:02:31] 1, 2, 3 and 4.

[0:02:35] Very nice. Okay, last warm up moves is some arm circles.

[0:02:39] >> April Hattori: Big arm circles. >> Aiko Sokolowski: Okay.

[0:02:41] [Arm Circles] Okay, left,

[0:02:43] right, good.

[0:02:44] Open up that shoulder.

[0:02:46] And we're going to reverse. So freestyle swimming.

[0:02:50] Good, two more.

[0:02:54] And rest. Very nice.

[0:02:57] Okay, so let's get into our workout.

[0:02:58] >> April Hattori: I'm going to pick up weights for this.

[0:03:00] [Intervals, Round 1] All right, my mom is going to do this segment

[0:03:01] without any weights.

[0:03:02] So she'll show you some options, okay?

[0:03:04] >> Aiko Sokolowski: I'm taking it easy. >> April Hattori: Just for a while.

[0:03:06] Okay, so our first move is a farmer's walk.

[0:03:09] [Farmer's Walk] So we're standing with really good posture,

[0:03:11] ears, shoulders, hips in alignment, and I'm holding the waist,

[0:03:13] my mom here, her hands are on the side.

[0:03:15] Basically, we're just going to mark it out.

[0:03:17] Okay? Walk, okay?

[0:03:19] Walk with these weights.

[0:03:20] And if you're more advanced, you can actually move around your room like this.

[0:03:25] Anywhere you want. Do something great.

[0:03:28] Whatever it is, but the important thing is just to keep your feet moving

[0:03:31] to maintain good posture while you're holding the weight fourth,

[0:03:34] or even just standing.

[0:03:35] We're doing this for 30 seconds.

[0:03:36] 30 seconds on 30 seconds of rest, active rest.

[0:03:40] Okay, keep going.

[0:03:42] We're getting that heart rate up.

[0:03:43] >> Aiko Sokolowski: Yep. >> April Hattori: Very good.

[0:03:44] >> April Hattori: Keep going. >> Aiko Sokolowski: Heart is pumping.

[0:03:45] >> April Hattori: Yep. Very nice.

[0:03:48] And rest, okay.

[0:03:50] This is our active recovery or we call it.

[0:03:52] Okay, I want you to keep your feet moving.

[0:03:54] So we got our heart rate up on that one, okay?

[0:03:57] And then we bring our heart rate down now for 30 seconds of rest.

[0:04:00] Okay now, our next move is going to be a squat.

[0:04:04] [Squat/Chair Stand-Up] >> April Hattori: Okay,

[0:04:05] or my mom's case, the chair stand-up or the sit to stand, okay.

[0:04:10] >> Aiko Sokolowski: Called toilet move. That's what it's called.

[0:04:12] >> April Hattori: That's right.

[0:04:14] So if you're in the chair, you're going to be sitting in your chair

[0:04:18] and you're putting your weight on your heel and standing up, okay?

[0:04:21] >> Aiko Sokolowski: Ready.

[0:04:22] >> April Hattori: And if you're standing, your feet are hip distance apart.

[0:04:26] And sitting your butt back like I'm standing up, okay?

[0:04:29] You're ready to do this?

[0:04:30] >> Aiko Sokolowski: Yep. >> April Hattori: Okay, here we go.

[0:04:33] Up and down. Good.

[0:04:36] Very good.

[0:04:38] Sit it back. That's right.

[0:04:40] So with squat, we're working our lower body, our glutes.

[0:04:43] >> Aiko Sokolowski: Glutes. >> April Hattori: Yes.

[0:04:44] Legs.

[0:04:45] >> Aiko Sokolowski: Lean the glutes.

[0:04:46] >> April Hattori: Using that big muscle, okay,

[0:04:49] and keep breathing everybody, okay?

[0:04:52] But when we're doing all these exercises because we're holding weights,

[0:04:56] we're using our entire body, okay?

[0:05:00] The point of hip training is to just kind of go

[0:05:02] at the highest intensity that you can.

[0:05:05] And rest. Okay, keep the feet moving.

[0:05:09] Now exercise three, let me demonstrate.

[0:05:11] We're standing wide your feet shoulder width apart,

[0:05:14] slight hinge at the hips, knees bent, arms down,

[0:05:17] [Row] pull your shoulder blades together, man down.

[0:05:19] That's called a row.

[0:05:20] >> Aiko Sokolowski: Okay. >> April Hattori: Okay.

[0:05:21] You know what it's too, right?

[0:05:23] >> Aiko Sokolowski: Yep. >> April Hattori: Okay, breathe.

[0:05:24] Still not a little rest period here.

[0:05:26] >> Aiko Sokolowski: We're resting. >> April Hattori: That's right.

[0:05:30] But that's the point of HIIT training, right?

[0:05:32] Say you bring your heart rate up, bring it down.

[0:05:35] Very good. Keep going.

[0:05:37] Work it out.

[0:05:39] And we are on. Okay, hinge forward.

[0:05:41] >> Aiko Sokolowski: Yep.

[0:05:42] >> April Hattori: Shoulder blades, bring them together.

[0:05:44] Okay, head up, okay?

[0:05:45] Your spine had been alignment here, okay?

[0:05:49] It was not an elbow move, it's a back move.

[0:05:52] This is a great one for your posture.

[0:05:54] Okay, keep going and breathe.

[0:05:58] Don't forget to breathe.

[0:05:59] >> Aiko Sokolowski: Yeah, don't forget to breathe.

[0:06:00] Don't stop breathing.

[0:06:02] >> April Hattori: Keep going.

[0:06:04] Yep, you should really feel this back.

[0:06:06] Even you're working your arms and shoulders as well.

[0:06:08] Okay. Very nice.

[0:06:10] You've gone. Great.

[0:06:13] Good work and rest. Okay.

[0:06:16] Very nice. Keep it going.

[0:06:19] Keep those feet moving.

[0:06:20] >> Aiko Sokolowski: My feet are moving, active recovery.

[0:06:24] >> April Hattori: Walking anywhere today?

[0:06:25] >> Aiko Sokolowski: Yeah, walk into the farmers' market.

[0:06:26] >> April Hattori: Oh, we're doing the farmer's walk,

[0:06:30] farmer's walk. So…

[0:06:31] >> Aiko Sokolowski: That's right.

[0:06:32] That's why I'm doing no, that's where I'm going.

[0:06:33] >> April Hattori: Very good.

[0:06:35] Okay, so our fourth and final move is the overhead press.

[0:06:37] So I want your arms to be like 90 degrees here, okay?

[0:06:40] All we're going to do is push up and down.

[0:06:44] >> April Hattori: Now you're going to have to like fight

[0:06:45] bending forward, right?

[0:06:47] Really engage your core as you're doing this move, okay?

[0:06:51] Keep everything tight, okay?

[0:06:53] Up and down.

[0:06:55] And I recommend with this move,

[0:06:57] either use really lightweights or no weights at all.

[0:06:59] >> Aiko Sokolowski: Or no weights, yeah. >> April Hattori: Yeah.

[0:07:01] >> Aiko Sokolowski: Because your shoulders.

[0:07:02] >> April Hattori: Shoulder's a very delicate thing.

[0:07:03] So I am a big fan.

[0:07:06] Not using too much weight for the shoulders.

[0:07:09] And breathe everyone. Good work.

[0:07:11] You're probably feeling it, mom?

[0:07:13] >> Aiko Sokolowski: I'm feeling it.

[0:07:15] >> April Hattori: Rest everyone.

[0:07:16] Ooh, nice work. That was around one done.

[0:07:18] >> Aiko Sokolowski: All right?

[0:07:19] >> April Hattori: Okay, good work. Okay.

[0:07:21] Take a breather.

[0:07:23] What do you think of that?

[0:07:24] >> Aiko Sokolowski: That was a good one.

[0:07:25] Farmer's walk, I'm ready.

[0:07:27] [INTERVALS, ROUND 2] >> Aiko Sokolowski: Grabbing my weights.

[0:07:29] >> April Hattori: Oh, you're going to, I love that.

[0:07:31] I love that challenge. Good work, mom.

[0:07:33] Okay, so for farmer's walk,

[0:07:36] you're going to just have your arms straight at the side.

[0:07:38] [Farmer's Walk] Don't move your arms.

[0:07:39] >> Aiko Sokolowski: Okay.

[0:07:40] >> April Hattori: But your feet are going to move.

[0:07:41] >> Aiko Sokolowski: Okay. >> April Hattori: Okay, head up.

[0:07:42] Give me some good posture. Good.

[0:07:44] Shoulders back and down.

[0:07:46] Okay, wash it out. Okay.

[0:07:48] Good work, everybody.

[0:07:50] All right, well march it out.

[0:07:53] >> Aiko Sokolowski: I'm marching. >> April Hattori: Nice work.

[0:07:55] Okay.

[0:07:56] And if you're up for it, you can speed your feet up here.

[0:07:59] You know, get the intensity going.

[0:08:02] All right, short bursts of intense workout.

[0:08:05] Okay, exercise. Good.

[0:08:07] Keep going. And I'm actually going to walk around you.

[0:08:09] >> Aiko Sokolowski: Oh, oh, here we go.

[0:08:12] >> April Hattori: You can do this.

[0:08:13] You got a big room, walk around for 30 seconds.

[0:08:16] Breathe everybody.

[0:08:17] >> Aiko Sokolowski: Okay, you can feel it on your arms.

[0:08:19] >> April Hattori: Yeah, good.

[0:08:20] You're engaging your entire body by doing this.

[0:08:22] Very nice. And rest.

[0:08:25] Ooh, that was a good walk.

[0:08:26] >> Aiko Sokolowski: That was. >> April Hattori: That was a good walk.

[0:08:27] >> Aiko Sokolowski: I'm almost there. >> April Hattori: Okay.

[0:08:30] What's your favorite vegetable?

[0:08:31] >> Aiko Sokolowski: Oh, spinach. I guess so.

[0:08:32] >> April Hattori: Mm, that's a good one. >> Aiko Sokolowski: Zucchinis.

[0:08:34] >> April Hattori: Yeah, I'm down with that. >> Aiko Sokolowski: Okay.

[0:08:37] >> April Hattori: I like me some good spinach too.

[0:08:40] Okay, next move is that squatter to chair stand-up your favorite toilet.

[0:08:44] >> Aiko Sokolowski: Yeah. >> April Hattori: Okay.

[0:08:46] All right.

[0:08:47] So I'm start with you down here and squat position.

[0:08:49] >> Aiko Sokolowski: Okay. >> April Hattori: All right.

[0:08:50] [Squat/Chair Stand-Up] Okay, I got my weights here too.

[0:08:52] Okay.

[0:08:54] Up and down. And down.

[0:08:57] Good work. Okay.

[0:08:58] So again, if you're standing really sitting your bum back.

[0:09:01] >> Aiko Sokolowski: That's good.

[0:09:03] >> April Hattori: That says your sitting in a chair

[0:09:04] just like my mama here, okay?

[0:09:06] You breathe.

[0:09:08] Good work.

[0:09:10] Nice work, everyone.

[0:09:13] Really feel this in your lower body.

[0:09:16] But because you're holding weights, you actually feel in your upper body as well.

[0:09:21] That's a good challenge for you. And breathe.

[0:09:24] >> Aiko Sokolowski: Makes your legs strong. >> April Hattori: Yes.

[0:09:26] And rest.

[0:09:27] >> Aiko Sokolowski: So you don't fall down, you know?

[0:09:29] >> April Hattori: That's right.

[0:09:30] You strengthen your leg muscles and fore muscles,

[0:09:32] you can actually help prevent falls which is great.

[0:09:34] Good for balance.

[0:09:35] Okay, keep on going everyone.

[0:09:38] Our next one is the upper body move our roles.

[0:09:42] Good for the upper back.

[0:09:43] Okay, just breathe.

[0:09:45] >> Aiko Sokolowski: We can use lightweights. >> April Hattori: But you're, okay.

[0:09:48] Awesome.

[0:09:49] Awesome. Good.

[0:09:50] I love that. I love that spirit.

[0:09:52] Okay.

[0:09:53] You don't want to pick them up right now. Get ready.

[0:09:55] Okay?

[0:09:56] >> April Hattori: Your feet are solidly on the ground, mom.

[0:09:58] >> Aiko Sokolowski: Yep.

[0:09:59] >> April Hattori: A slight hinge at the hips.

[0:10:00] Okay, head up, pull back. Okay, good.

[0:10:04] Remember, pull those shoulder blades together, okay?

[0:10:07] Good. Very nice form, but keep going.

[0:10:11] >> Aiko Sokolowski: Breathe.

[0:10:13] >> April Hattori: Okay, nice.

[0:10:15] Yeah, you're challenging your muscles with the weight.

[0:10:17] >> Aiko Sokolowski: Yeah, I feel it.

[0:10:18] >> April Hattori: And if you're a beginner, it's okay if you're not using any weights

[0:10:21] at all, but just getting the, just moving any motion down.

[0:10:24] And as you get stronger, you can add little weights.

[0:10:27] Like water bottles or cans.

[0:10:29] >> Aiko Sokolowski: Yeah. >> April Hattori: Okay.

[0:10:31] >> Aiko Sokolowski: I'm not usually heavy weight.

[0:10:32] >> April Hattori: And rest.

[0:10:34] Okay, very nice. Okay, match it up.

[0:10:36] Good work.

[0:10:37] Our last move is going to be the overhead press.

[0:10:41] >> Aiko Sokolowski: Okay. >> April Hattori: All right, keep matching.

[0:10:43] >> Aiko Sokolowski: I mean, a 35-pound weight...

[0:10:45] >> April Hattori: Can do one rep, right?

[0:10:47] That's okay, too.

[0:10:49] But for hip, you need to have a weight

[0:10:52] that is light enough that you can do many reps.

[0:10:55] >> Aiko Sokolowski: Oh, okay. >> April Hattori: Okay.

[0:10:56] >> Aiko Sokolowski: Look good. >> April Hattori: Yeah, okay, good.

[0:10:58] All right, get ready.

[0:11:00] We're going to bring those arms up, right?

[0:11:03] [Overhead Press] >> April Hattori: Yep.

[0:11:04] And we're going to press it up in the sky.

[0:11:05] Ready, go up. Up, and you can stop your feet.

[0:11:08] Up, good and keep going.

[0:11:12] Make sure you breathe in,

[0:11:15] tighten your core, it will stand up straight shoulders back now.

[0:11:19] You kind of have to fight.

[0:11:21] No being able to pull forward, right?

[0:11:24] Feel yourself.

[0:11:26] You have to really engage your midsection to stay tall.

[0:11:31] So breathe everyone. Keep going.

[0:11:34] Feel this in your arms and your shoulders. Really nice.

[0:11:37] Okay, good job, everyone.

[0:11:39] >> Aiko Sokolowski: All right. >> April Hattori: All right, weights down.

[0:11:41] >> Aiko Sokolowski: Thank you. Thank you.

[0:11:42] >> April Hattori: Work on that HIIT workout, everybody.

[0:11:44] Okay. All right.

[0:11:46] [COOLDOWN] Got to cool it down now.

[0:11:47] >> April Hattori: Very important to stretch muscles out

[0:11:49] after workout.

[0:11:50] Okay, so left leg bent, right leg straight out,

[0:11:54] [Hamstring Stretch] toe up to the ceiling, stretch.

[0:11:57] >> April Hattori: Nice hamstring stretch back your leg back.

[0:11:59] >> Aiko Sokolowski: I'm feeling.

[0:12:03] >> April Hattori: Okay.

[0:12:05] And switch side.

[0:12:08] >> Aiko Sokolowski: All right.

[0:12:09] >> April Hattori: Other leg straight, toe up to the ceiling and breathe.

[0:12:15] Very nice.

[0:12:18] Good work.

[0:12:19] Okay, come on up the back center, beside reach.

[0:12:23] Stick out right arm, starting to reach, reach, reach, reach to the sky.

[0:12:27] [Side Reach] >> Aiko Sokolowski: I'm reaching.

[0:12:29] >> April Hattori: Good work.

[0:12:30] Did a lot of upper body work.

[0:12:33] And relax let's do the other side.

[0:12:38] Stretch, stretch, stretch...

[0:12:41] And breathe. Very nice.

[0:12:45] Okay. Good, all right.

[0:12:48] Now I just want to bring the arms in a T.

[0:12:50] [Across-the-Chest Reach]

[0:12:51] >> April Hattori: Right arm across the chest.

[0:12:54] I stretch this upper arm and shoulder.

[0:12:56] Breathe.

[0:12:59] Take a breath.

[0:13:01] Very nice. Okay.

[0:13:03] And arms into T again and across the chest.

[0:13:07] Breathe. Good breath.

[0:13:09] Take one more breath.

[0:13:12] Very nice. Okay, good work.

[0:13:14] Inhale. Exhale, up and down.

[0:13:16] Up and down.

[0:13:18] Inhale up and down.

[0:13:21] And one more clap at the top.

[0:13:24] Inside out hands and lean.

[0:13:25] [Arm Stretch]

[0:13:26] >> April Hattori: One more stretch.

[0:13:28] Good work and center and other way

[0:13:32] and center and come on down.

[0:13:36] All right.

[0:13:37] Now, you can do this workout one or two times a week

[0:13:40] but make sure that you have a day of rest in between, okay?

[0:13:44] So and remember to keep moving and see you next time.

[0:13:49] [Exercises seen in this video are featured in AARP's The Whole Body Reset]

[0:13:51] [AARP.org/WholeBodyReset]

[0:13:55] [AARP]