9-minute HIIT Workout For Beginners to Start Your Fitness Journey
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- Опубликовано: 21 янв 2020
- You can also check out our app (has a free version / workouts included) in the links below.
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Ready to get started on your health and fitness journey? Try this 9-minute HIIT workout for beginners and download the 8fit app for more workouts you can do at home (and all the yummy, healthy recipes you could possibly imagine). 
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App Sign Up: bit.ly/8fit-9min
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Love, the 8fit Team
Hi @8fit Any idea how much kcal we burn after the session?
How many calories burned for this workout?
Qq
Hi Emily McLaughlin this is Malyia lopez-lang johnae yaya can you do a barefoot gentle pilates workout.
Will it get rid of belly fat?
I am beginning my journey of self love after years of depression. I didn’t pay attention to the time and focused on the workout. I’m in tears. This is the first workout I’ve ever completed. I’m so proud of myself. I’ll update this comment in a year and tell you of how much I’ve lost. Thank you so much for posting this. God bless you all on your journey too.
Please update. I'm nowhere a beginner now but since I can't keep up with HIIT so much as I have hypertension , I also came across this and started today. Like you I started my journey since last year and lost 8kgs ever since. Would love to hear your progress.
How are you doing now? ☺️❤️
Hey does this workout build up muscles??? I don't want that
Keep up the GREAT WORK! Just know that you are not alone. ❤️💞
How are you feeling after a month? I just started this today. The perfect amount of intensity and time.
The most realistic beginners workout ever!!!!!!
Exactly. I think I have died & went to heaven
Facts!!!
Yayyyyy!!
Exactly 💯
Indeed..
To anyone who's reading this:
You are strong. You are beautiful. You are powerful.
Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do!
I hope you have a fantastic day :))
Thank you, you are so right and I need to keep reminding myself of this. 💚💪😊 I'm gonna screenshot this haha
Thank you so much taken screenshot
We are, and its going to be my best years to come.
I needed it a lot. Thank you so much!
This comment is so beautiful thank you🫶🏼
She's so calm and she tells you relax like there's no judgement or intimidation which motivates you to wanna give it your best shot instead of feeling discouraged. Realistic I love this!
Love that you love it!
OMG. That is just what I was thinking. She is just to good.
🦸♀🦸🦸♂
Thank you, I lost 20kgs in 6 months doing this. All I did was this, cut table sugar, stopped fizzy drinks and bread as well as skipped breakfast. Sone days I cheat, have it all. Was 140kg, now 120kg. Did it my way. The only way. Yay
this motivated me so much.. thank you for sharing the story
you shouldnt sip breakfast though its super unhealthy. you didnt eat the whole night and you skipped breakfast, your bile juice will accumulate and will form stones, it also slows down your metabolism
For anybody curious, it really could be this simple! It all comes down to calorie intake vs calories burned. Small changes make a big difference.
Isn't skipping breakfast not good for your health?
It's part of my 16/8 intermittent fasting routine. Supper before 20:00. Lunch next day at 12:00. Works nicely for me. But one can choose to skip supper rather than breakfast and it will still work. 🙂
the lady : ‘okay we’re gonna do a bonus round’
me : ‘ WHAT?! But i’m dying’
😂😂
Haha i cant do the plank position on the bonus round anymore lol.
Hahahah, love that!
Haha, sorry folks. ;)
yea, i had to cheat a bit for that one, knees down with that plank for sure. But moving is better than not moving (is what i tell myself)!
I am soooooo glad I found this workout. It's realistic for me, I'm only 20 lbs overweight but I'm extremely out of shape and just quit smoking in December. This really breaks a sweat but I also don't feel like giving up and can push through these!! :) I'm having surgery in a month and I'm sad i wont be able to work out for at least 6 weeks
Wishing you a speedy recovery after your surgery!
Congrats on quitting smoking! It really helps to get even just a little fit before a surgery. I hope it went well and good luck with your recovery!
Best wishes for you dear, let's get sweat through this workout together 🤗❤
Did this video help?
How did you quit smoking that is my biggest weakness any tips ?
Never done hiit before and thought I'd start with a beginner workout. Have to admit I didn't think I'd be sweating this much!
omg same
SAME DUDE like omg ive worked out before but every time i start working out again its just so hard. i hope it becomes easier 🙏
same lmaoo
woo! love to hear that.
Same 😊
I hate exercise. Yet I keep coming back to this because I know it’ll be over in 9 minutes. I work hard those 9 minutes and I feel it for 2-3 days after.
First time I did this workout, I finished one round. Second time, I finished 3 rounds. And today, I did all 4 rounds! Yay!! The work continues as I still need to correct my form to get the full benefits of this workout. Good luck everybody! This is really the best beginners workout to start with because it's not too daunting to keep you from wanting to try again even if you fail the first few times.
Did you lose weight using this workout?
heyy any updates?
Whenever I work out I go to this. I'm about 70-80 pounds overweight, this workout isn't so hard that its discouraging. She's so calm and the way she talks makes me feel better, like its judgement free. No one should be judged for having a hard time trying to get healthier and lose weight, its easier to gain than to lose weight so good for anyone trying. We can do this. 🙃
This is a great beginner workout! I am over 60 and was able to complete. Love that is is not too time consuming! Fitting 9 minutes into my day is extremely easy, just have to make taking care of yourself a priority!
This is the first HIIT workout video that I could follow through on the first try without giving up in between and it was still challenging. Truly a beginner workout! Well done!
Thats what I’m saying! I have seen so many videos “HIIT for beginners” and they show some shredded guy doing crazy movements as I watch thinking “yeah Id fall flat on my ass in 20 seconds”😂
This looks great for someone who is unfit like me. I will definitely try the work out for a month starting today.
I’m so glad she reminded me to stretch it’s perfect cool down time ❤️
Really the best beginners video out there! Emily's voice is calming, which I took comfort in right away. It's an easy work out but boy do you feel it all over! Just wonderful.
Thank you! Happy you loved it.
I’m 63. Type 2D. Hugh blood pressure. Was working out regularly for 4 months until about 6 months ago I had an injury. Since then? Been literally dying. When not at work sitting. Doing nothing. And even though I eat better than 99% of the population I could feel my body giving up. I worked out today for first time in half a year. I need these easy to complete workouts because I can’t do a lot more. But I’m started. That’s what matters. Thank you for this!
I am breathing hard and feel my heart pumping. Feels great.
Hi! I’m trying to get my dad into working out, and he’s a bit stubborn… I’ve been looking for a good beginner workout to get him started off with, but all the other workouts titled ‘beginner’ are actually super advanced, as in the workouts that I do and that’s definitely not going to work for my 50-year-old dad, who, after what seemed like a 100 years of begging to me, finally got into exercising along with me. Your workout was the perfect one to get his fitness journey started and he’s so motivated everyday and eagerly asks me when we’re gonna workout! Amazing! Thank u
This is really for a beginner, I love it! It's easy but not too easy, planking was brutal for me and after the bonus round my heart was beating fast! Thank you! I am going to do this regularly!
I'm still doing this. 1 January 2021, am gonna record it systematically. Thanks
On 12 Jan 2021.
@@yimveerasak3543 yay do u see a difference in anything? 😁
@@user-mj1wq4kz9x I feel a lot lighter than when i started to follow the program. Now, i even combine this with planking and other exercises. Wishing everyone in good health xD
YESSS!!
@@yimveerasak3543 hey how are you doing 🤗. I'm proud of what you have done. I'm just starting working out again. Its stressful but I'm at least trying.
I’m going to start this tomorrow morning and continue for the month of November and see how I do. Thank you!
How is it going with the workouts
any update?
I'm doing this since early November too. It feels good but i recommend everyone to try this regularly. Hope everyone gives this program a chance. Thanks good luck.
Did you get results ?? It's a month now 😁
Update? Did you do it?
Picked this because it looked easy for someone who hasn’t exercised in years, finished the first session of this workout convinced my soul left my body
This is awesome! You seem like such a chill person. I wouldn't feel uncomfortable working out with you at all. You just seem super sincere when youre saying "take extra time if you need and don't worry about it" just really great thank you. I feel excellent rn
Challenging, but nice. I really felt it in my legs mostly. Much needed. Thank you.
I'm really glad to see this begginers workout. It's my day 2 in doing this and it was really great
Def easy for beginners. And if more experienced this is a good warm up.
Finally a beginners HIIT workout that is actually for beginners!! Decided to give HIIT another shot today after trying other workouts "for beginners" but couldn't keep up with them but I think I've finally found something I can be consistent with.
This was a perfect workout for me!!! I’ve never really been active and want to make better choices. I’m glad I found your video. New subscriber!!!
I feel like this workout is perfect for anyone at any fitness level!!
I agree!! It's all about how hard you push yourself!
This is by far the best and most realistic beginners work. Not over faced and great knowing you can complete the work out without feeling the need to break/skip. Going to continue then move up once it feels less challenging. Really happy with this!!
I do this work out 5 days a week . And my hip area starting to take shape I love this .❤❤️
Actually?
Starting my wellness journey! I do cardio on my elliptical and then I use my weight bench and then this HIIT exercise! I'm also including allot more healthy options into my daily meals and cutting back on all sugars and processed foods!! I have found that keeping a planner and using it as a daily journal to log how long I spend during each workout and what I eat during the day (I also include a daily prayer) really helps me to see what I am accomplishing each day. I try to weigh myself once every few weeks to check in on my progress. Since starting this journey I have quit vaping and I have found myself having much more energy! I feel good finally!
After 10 mins of this workout I felt relaxed and warmed up.
Day 1 done . 😫 my heart never had a chance to slow down lmaoo . My body is crying right now
I love this, very calm and true to its promise that it's beginner friendly. Enjoyable too
Love this workout!! I'll be doing this till January next year everyday if possible. I'm going to edit my comment to see if I can see any improvements.
Update: I know have lost 5 kilos and at 55 kg now! I'm stuck at 55kg during the second week of January up until now and am now gaining some muscles that's why there was no change in my weight.
Reminder to not give up on yourself! You’ve got this :)
Reminder here
reminder to keep working!
That's great to hear. Keep it up
How’s it going?
This is a great workout , i only like do it once a week and the crazy thing is i noticed a noticable improvement in my cellulite area 🙀🙈keep the good work 👏🏻
Was your cellulite on your butt? Cuz i wanna get rid of it too
Just referred this video from a friend. The fact that she could talk like it’s nothing to her actually boggles my mind a lot.
edit: i just did my first full 9 minutes of this video and in my case is that the sweat, the strain, the struggle, the urge to keep it tight is nothing compared to me riding bicycle for 1 hour. my breath is labored, my hand was shaking, i couldn't lift my arm fast enough especially at that cheeky bonus round, boy that was intense. thanks for this simple but pack-a-punch training. i'll keep doing it especially at this quarantine times.
Jul 24 2021, i did this video for warming up towards my upper and core body workout since this have upper/lower/core workout. I notice some differences in my belly measurement (it was 100cm end to end now it's 95-ish), fixed up my posture and my overall fitness, and surely am feeling super confident when I came to my wife. Loving this program, gonna try to keep it updated, and will still doing it everyday I hope.
I just love it so much I do it once a day. who agrees.
Just did a MadFit warmup. I did this workout. Then, I ended with a MadFit after workout cool down.
Thanks for this video! Finally a HIIT workout I can actually finish 😅
after two years of being unmotivated and lazy i finally got enough confidence to try again and cause my stamina has gone down alot it was really hard to keep going but i feel like this is the best thing that can get me back, ive been doing it for a week and i hope i have enough motivation to continue improving myself
I was a dancer for ten years and was forced to quit due to injury. I was in a major depression slump for 2 months, and I decided to start moving my body again in a different way. Thank you for making this video it makes me happy to be able to find a way to work out during recovery. Love you and your videos ❤
Emily is my favorite 8fit trainer! I love her boxing workouts 😝
Love this workout, I have been doing this for a week now and it feels great.
I'm recovering from surgery so this is a fantastic beginners workout to get the heart rate up. Will do this again. Thank you so much.
Truly perfect beginners workout! I am almost five months postpartum after baby #3. I wasn't active at all during pregnancy, so I am super out of shape. I used to be into yoga, but I just don't have time for a worthwhile daily yoga session with three kids under four! I am actually excited to do this every day because I CAN do it, and my kids have fun trying to do it with me. It's hard enough to feel like a real workout, but not so difficult that you're too traumatized to work out the next day.
I started 8 days ago. Still sore but i feel this will help me to have much stronger core. Thank you for making this video. As a mum of 2 who aren’t a big fan of exercising i can say this workout is very realistic. I have been doing IF 16/8 for a year and lowcarb lifestyle now i want to incorporate some workouts to really get the most benefits of the lifestyle that i chose. I lost 30 pounds the. Gained 4 pounds but managing my weight. Thank you!
Been working out a lot lately been seeing progress but I lacked any HIIT exercises thank you for this!
Update 1: Did this for the first time today was able to make it through with only 1 extra break working out hasn't had me breathing heavily or having my heart rate go up I'm super impressed with this!
Update 2: Just finished this for the second time! I'm a beginner to HIIT exercises so this is definitely working up a sweat.
I love how you encourage others to do what they need to do like modify the plank or take a longer break. I personally couldn't do the fast feet bc I'm on the second floor so I replaced it with lunges. Your encouragement made me feel great! Have a blessed week everyone! God loves us all so much:)
Wow this is truly a beginners workout perfect for me, thank you very much, i’ve been trying to get into cardio but every other video i checked before was too hard for me to complete
Finally a beginners workout that’s ACTUALLY for beginners 🙏
this was the first beginner workout i could actually do, thank you!
My favorite part was the commercial break 😂
This was sweet and short. I've neglected my health and fitness for so long and this is the first workout I completed in several months. I loved it and missed how good my body feels after finishing a workout ☺Wish y'all the best on your fitness journey
I really appreciate how this was actually for beginners, even though I’m not sometimes you just need to exercise but not do something to complicated which was this video. Still made me work! 💗
This workout is the only one who's making me not hate being active ❤️thank you!
This was my first HIIT workout! Thanks
It's only my second day doing this work out and I'm loving it. My thighs and arms are pretty sore but I'm proud that I'm able to finish the routine. I hope to reach my goal. 🤞
I just completed it today, including the bonus round, my first time, I was struggling a bit but it feels so good completing it. so happy to find this video. It was a bit intense but easy enough for beginners, love your relaxed pace and chilled voice. How many times a week can I do it? Good luck everyone :)
Normally these RUclips exercise tutorials, even if marked for beginners, are far too much for me but this one I’ll definitely be able to do. It got my heart rate up and had me panting by the end, but it also wasn’t too hard nor was it too long. I’m sure it’ll get easier with time too and I’ll then move on to something more intense maybe. Thanks for posting this accessible workout.
I started to day evening and I am thankful that I can do it all😂
So glad I found this. I’m trying to start a healthier journey, and this was a great start. I really enjoyed the whole workout. And no judgement! Thank you ❤️
This was my very first HITT workout a couple of years ago. I was horribly out of shape. I just did it again today and it's such a joy to see my progress. Thank you. 🥰
Thank you,mrs.Emily, keep smiling,I get motivated to do some workout
Great workouts without machines
Wow that really raises my heart beat! Total beginner here and I love this work out, added to my list!!
My twin sons and I did this just now. I found this today and they agreed to try it out with me. Fun, and a good workout to start HIIT with! Whew! 😅
Thank you for this! I'm beginning my fitness journey after a tachycardia/high blood pressure scare. I can't get into the doctor for 2 more weeks. It's been 2 weeks since I started intermittent fasting and CICO. Today I had energy to work out and I found this! I made it through three rounds then went on a walk to slow my heart rate back down gradually. I'll try again tomorrow. Thank you so so much for a realistic, doable start. 12 pounds down, 53 to go!
Really enjoying these as opposed to others they’re much more friendly on the body and for beginner levels. Good job.
16/09-21 : 1st time i'm trying this hiit
For a beginner workout it really does make you sweat! It is February 26th and this is my first workout. I will update again in a couple of weeks.
Hey you still working. If you are or arnt I just want to say I'm proud of you and you got this. 💓💖💖💖
Aigh....?????
Hi guise I’m sorry for the late update! But I lost 10 lbs in the last 2 months with the beginners workout! So yes it does work 😁
@@sarabernal1003 Thank you for the update ❤️
How often do u do it? Just for advice :)
Great quick workout!! Well done girl!
I do this workout while prolonged water fasting. Thank youuuuu so much for the video. Im a heavy smoker with all those shitty things that happened in ny life. Your hiit method truly helps. Definitely subscribed. Terima kasih
Great workout!!! I knew what was coming so I could push myself with every set of reps. I didn’t burn much but it’s a start. Thank you so much for helping me reach my goal today.
THANK YOU for this!! Recently diagnosed with an autoimmune disease and Ive gained a little bit of weight- and have to deal with the effects of the disease now. This was super realistic and EXACTLY what I needed.
Finally a genuine beginner video!
I have exercise induced asthma and am not capable of doing very heavy workouts. This is the perfect workout for me to get my heart rate elevated but not to the point of extremity. Even after the workout it is completed, I still feel fully accomplished even though it’s for a shorter period of time. Exercise does not have to be lengthy and excruciating to get through. Thank you Emily for such a great workout!
Finally a short routine 🙃
Thank you!!!!!!!!!
Absolutely loved this so simple but honestly you build up a sweat thanks :)
Im so glad this is a easy fast workout that I can squeeze in my daily routine ! Had me sweating 🙂
That bonus round hit different
I like you Emily. This is way more easy with you guiding and spreading ease through your voice.
This is crazy. It's incredibly easy yet i am sweating so damn much. I'm going to add this for my everyday work out 💕🔥
This is my first hiit workout and thank you for making it beginner level 👍 and when you added one more round it remembered the yoga mentors 😜
I love this HIIT workout beginners. Definitely one of my to go.
Thanks for this quick but effective workout!
AWESOME video!! Trying to get from 202 to 178 slowing but surely (babysteps) this workout is so doable and a great step in the right direction!! Thanks again!!
👍🏿✌🏿💜
How many times a week did you do it?
Hi! Thank you for sharing this workout routine. I just started my fitness journey today and hopefully it will help me to get fit 🙂
Great workout for beginners! Will be Subscribing!
Thank you for this excercise, most hiit routines I can do but they're so hard, it's hard to enjoy them because I get too tired. But this one help me raise up my heart rate and build a sweat but still find the whole routine enjoyable.
Thank you so much! Easy movements someone like me can to without worrying if I’m gonna hurt myself. I have had a chronic illness for years and needed a easy movement workout
this is the only real beginner friendly workout ive encountered. thank you so much ♡
What a great workout video! It's awesome for beginners though I can definitely feel the burn. I'm going to keep this one saved!
Thank you I did it will try for the next two weeks
hows it going ?
Day 1: Wasn't as bad as I thought! i'm sweaty but i'm not out of breath!
That was great!
I love this workout , thank you.