INTRODUCTION
High-Intensity Interval Training (HIIT) is a great way to quickly and effectively burn calories, reducing body fat and increasing overall health. HIIT is the most efficient form of exercise for burning calories and fat in the shortest amount of time. Even a short 20-minute HIIT workout can be just as effective as an hour of moderate-intensity exercise.
In this guide, we’ll show you how to perform a HIIT workout for beginners. We’ll provide you with a few sample workouts and also provide some tips to help you get the most out of your HIIT workout.
WHAT IS HIIT?
HIIT is a type of high-intensity exercise that alternates between short periods of intense exercise and periods of rest. For example, you could sprint for 1 minute then take a 30-second break before sprinting again. HIIT is a great way to maximize your time while still getting an effective workout.
BENEFITS OF HIIT WORKOUT
- Helps burn fat quickly and efficiently
- Builds muscles and endurance
- Can be done in a short amount of time
- No need for expensive gym equipment
- You can do it anywhere
HOW TO DO A HIIT WORKOUT FOR BEGINNERS
- Start with a 5-minute warmup. This can be a brisk walk, a light jog, or some dynamic stretching.
- Choose your intensity level. Aim for a 7-8 on a scale of 1-10, with 10 being the most intense.
- Choose your exercise. You can do sprints, burpees, mountain climbers, or any other type of high-intensity exercise.
- Set a timer for 30 seconds and work as hard as you can for that time. Take a break for 20 seconds.
- Repeat this for 4-8 minutes.
- Cool down for 5 minutes with a light jog or a walk.
SAMPLE HIIT WORKOUT
- Warm-up (5 min) – Brisk walk/jog
- High intensity exercise (30 sec) – Sprint
- Rest (20 sec) – Walk
- High intensity exercise (30 sec) – Burpees
- Rest (20 sec) – Walk
- High intensity exercise (30 sec) – Mountain climbers
- Rest (20 sec) – Walk
- High intensity exercise (30 sec) – Jump squats
- Rest (20 sec) – Walk
- Cool down (5 min) – Walk/jog
TIPS FOR A SUCCESSFUL HIIT WORKOUT FOR BEGINNERS
- Focus on your form to reduce the risk of injury. Proper form will also maximize the effectiveness of the exercise.
- Make sure to rest for the full 20 seconds between exercises. This will help you maintain your intensity during the workout.
- If you’re new to HIIT, start with a lower intensity level and gradually increase as you become more comfortable with HIIT workouts.
- Be sure to stretch before and after your workout to reduce the risk of injury and to maintain flexibility.
- Stick to 3-4 HIIT workouts per week to give your body time to recover.
F.A.Q
Q: Is HIIT safe for beginners?
A: HIIT can be safe for beginners as long as you start with a lower intensity and focus on form. Be sure to take enough rests between exercises and listen to your body. If you experience any pain or discomfort, stop the workout and consult with a medical professional.
Q: How often should I do HIIT?
A: HIIT should be done 3-4 times per week for best results. It is important to give your body enough rest between HIIT workouts to recover and avoid overtraining.
Q: How long should a HIIT workout take?
A: A HIIT workout should be done in 20-30 minutes to get the most effective results. Make sure to include a 5-minute warmup and 5-minute cool down before and after the workout.
