Demonstrating how easy it is to copy and paste a workout to Kutya Timer. This from Huff Post, hope they don't mind...so this is a HIIT for beginners by them.
***This whole post can be copied unmodified to Kutya Timer! Then just hit Start!***
Try to do as many reps as possible during each 45-second interval, then rest for 15 seconds. Complete three rounds, with a one-minute recovery between rounds.
If you can't complete a traditional pushup, place your hands on a stable chair or plyo box instead of the floor. Or, try doing pushups with your knees resting on the ground.
00:45 Air Squats
For extra assistance, use a chair for added support. Remember to keep your feet under your hips and your bodyweight in your heels.
00:45 Butt kicks
Jog or walk in place, kicking your right heel up to touch your bottom. Repeat with the left leg.
00:45 Tricep dips
Place your hands on a chair or a low table, with your back to the chair. Put your legs straight out while balancing on your palms. Bending from your elbows, lower as far as you can, then press up to the original position. Engage that core!
00:45 Side Lunges
With your bodyweight in your heels and your toes facing forwards, step to the left in a deep lateral lunge, keeping your knee above your toes. Alternate legs.
(If you do several rounds, rest 1 minute between them)