The Complete HIIT Guide for Beginners

Image:minationalguard.dodlive.mil

HIIT (high intensity interval training) workouts have been gaining popularity for a number of years and they have become the strongest trend in 2019. HIIT workouts require short and intense bursts of exercise that are followed by short periods of low-intensity exercise.

Researchers found that HIIT is a highly efficient training modality that provides quick results within a relatively short period. Another benefit of HIIT is that it is very versatile and can be used by just about anyone from endurance athletes to office workers and even people with weight problems.

Sale
Gorilla Bow Portable Home Gym Resistance Bands and Bar System for Travel, Fitness, Weightlifting and Exercise Kit, Full Body Workout Equipment Set (Travel Green)
Give The Gift Of Health - The Gorilla Bow is a portable home gym that can be used in your house or on the go - office, hotel room, park, almost anywhere. A perfect gift for the busy person in your life!
−17% $249.00
Maxfit Athletica Hip Resistance Circle Bands - Booty Band 3-Pack for Legs & Glute Workout - Slingshot Fabric Leg Bands - Non Slip Thigh Bands for Men & Women - Thick Exercise Fitness Strength Loops
TAKE YOUR BOOTY WORKOUT TO THE NEXT LEVEL: Build and tone your glutes and legs with the MAXFIT Athletica premium booty bands for women, which will offer you a full lower body, leg and booty workout!
$20.95
TNT Pro Series Weighted Vest 11 lbs Men and Women
CONSTRUCTION- Made with premium quality iron pellet weights. Won't smell like other vests that use river sand.

Benefits of HIIT for beginners

  1. Get fit in less time

The main reason that people don’t focus on fitness is because they can’t fit it into their daily schedule. A typical gym session lasts 60 minutes and travelling to and fro would take 30 minutes or more. A typical HIIT session is 30 minutes or less but still provides all the benefits of a longer but slower gym workout. A study on the effects of HIIT found that even a 10 min workout with just 1 minute of intense intermittent exercise significantly improved fitness levels and lowered blood pressure when it was done 3 times a week.

  1. Increase energy levels

HIIT workouts require short bursts of high energy followed by a cooling down period. This helps to improve your heart health and ensures that your body runs more efficiently. While a typical gym session may leave you feeling fatigued, an HIIT session will make you feel “charged” and ready to go!

  1. Increase muscle power

HIIT maintains lean muscle which means that it will help build strength. Researchers found that HIIT improves peak power output (muscle power) in endurance athletes as well as sedentary individuals. HIIT will also help to improve lung and heart health as well as strengthen muscles and joints.

Low-Impact HIIT workouts for beginners

  1. The 30-minute HIIT walk

Walking is a simple low-impact exercise that is suitable for just about everyone. Start your HIIT walk with a 3-min warm-up where you walk at a comfortable pace. Move on to a 3-min brisk walk followed by a 1-min fast walk. This fast walk is the high-intensity part of your walk so walk as fast as you possibly can. After this, move to a 1-min steady walk at a comfortable pace to help you catch your breath. Finish this rep with a 2-min cool down walk at an easy pace. Repeat this 3 times to complete your HIIT walk.

  1. The 15-minute HIIT elliptical workout

The elliptical is a low impact exercise as your feet never leave the pedals throughout the workout. This piece of fitness equipment allows you to use both speed and resistance to increase the intensity of your workout. Start your HIIT elliptical workout with a 1-min warm-up at a comfortable pace. Move on to 2 minutes at slow speed with light resistance and then 1 minute at fast speed with high resistance. This is the high-intensity part of your HIIT elliptical workout so focus on your form and speed. Finish this rep with a 1 minute at medium speed and medium resistance. Repeat this 3 times to complete your HIIT elliptical workout.

  1. The 10-minute HIIT cycling workout

Cycling is a great way to develop you upper leg muscles and your calves. It also helps to increase muscle flexibility and joint mobility as well as improve posture and coordination. Start your HIIT cycling workout with a 1-min warm-up at a comfortable pace. After that, move to your interval set of 1 minute at fast speed with light resistance followed by 1 minute at medium speed with medium resistance. Move on to 1 minute slow speed with high resistance and finally 1 minute medium speed with medium resistance. Repeat your interval set 3 times and then move to a 2-min cool down at a comfortable pace to complete your HIIT cycling workout.

HIIT tips for beginners

  1. Focus on proper form

HIIT requires you to push your body to its limits. Unfortunately, this means that if your form is poor, you are more likely to injure yourself. Many beginners make the mistake of focusing on their speed and the number of reps rather than their technique. Focus on your form throughout and if required, you can decrease your number of reps until your fitness levels improve.

  1. Don’t do HIIT daily

HIIT workouts are short but they are intense which means that they take quite a toll on your muscles. As a beginner, you will feel tempted to do them on a daily basis but this will increase the risk of muscle injury. It is best to start with just 2 HIIT sessions a week and then increase it to 3.

  1. Always warm up and cool down

Warm up and cool down exercises are important to avoid muscle injuries. Studies show that these stretches increase the elasticity of muscles and smooth muscular contractions which reduces the risk of injury during your HIIT workouts.

AmazonBasics 1.5 Inch Heavy Exercise Training Workout Battle Rope - 3441.51.5 inch, Black
1.5-inch exercise rope for strength training—works hands, arms, shoulders, back, abs, core, and legs
$49.99
BalanceFrom BFGY-AP6BLK Go Yoga All Purpose Anti-Tear Exercise Yoga Mat with Carrying Strap, Black
71" long 24" wide ensures comfort for people of all shapes and sizes. With high density foam material, the 1/2'' thick premium mat comfortably cushions spine, hips, knees and elbows on hard floors
$15.99
Sale
Prosource Fit Extra Thick Puzzle Exercise Mat 1”, EVA Foam Interlocking Tiles for Protective, Cushioned Workout Flooring for Home and Gym Equipment, Black
Protective, portable flooring - dense, durable tiles protect floors and withstand gym equipment and heavy Use
−6% $37.44

HIIT is a quick and easy way to get fit and stay healthy. However, it is an intense form of exercise so if you have an existing health condition, talk to doctor before starting an HIIT workout. Furthermore, if you experience any sort of pain, especially symptoms of sciatica, stop your workouts immediately and seek medical attention.

Leave a Comment

%d bloggers like this: