HIIT For Beginners: Recommended Exercises
HIIT for beginners is based on high impact training with which you can get results in a short time. By dedicating between 10 and 20 minutes to this workout, it is possible to achieve the performance of a cardio exercise of around 40 minutes.
This physical activity is perfect for people who do not have much time available, for those with a sedentary lifestyle and even for those who want to further improve their physical condition.
In the following lines we explain what HIIT for beginners is, how it is performed and the best tips for an effective workout.
What is HIIT and how can we start doing it?
To understand what HIIT is we must first know the meaning of its acronym, which in English corresponds to High Intensity Interval Training. In other words, “high intensity interval training”.
The intervals are between 20 and 45 seconds of training, interspersed with 10 or 15 seconds of rest. In this way, the tension in the muscles is cumulative, leading to the exponential multiplication of the results.
To start HIIT for beginners it is recommended to adopt a 5 or 7 minute routine and use exercises that we are able to master, since one wrong movement can cause injury.
In addition, there is a simpler training mode, which consists of 60 seconds of running and 90 seconds of walking. Everything will depend on the response given by the body.
HIIT for beginners: what are the recommended exercises?
HIIT for beginners must adapt to the physical abilities of each person. Therefore, it is crucial that the exercises and interval times are personalized.
In order to achieve the desired effectiveness, the increase in intensity must be gradual. Among the exercises recommended to start we find the following:
- Plank.
- Running in small spaces.
- Flexion with rotation.
- Squat.
- Step up with a low wall or chair.
- Star jump.
- Short and long abs.
- Bench dip for the triceps.
- Side lunges.
To put the above into practice, we present 2 HIIT training programs for beginners. At first attempts they may seem particularly intense, but they are very effective for fighting extra pounds.
1. 10 minute HIIT workout for beginners
You have to perform a sequence of 20 seconds of work with maximum effort and 10 seconds of complete rest. What you need is your body and comfortable sports clothing. Follow the steps below:
- Deliver a cross, front punch, also known as a jab. Stand still by placing one leg in front of the other, with an opening of about 10 centimeters; then perform a central boxing blow and another cross. The procedure must be applied with both arms.
- Pause for 10 seconds.
- Perform the star jump. You need to extend your arms upward with each jump and bring them to your sides as you descend.
- Pause for 10 seconds.
- Do sumo-style squats. The ideal technique is to stay still with your feet far apart at a 45 degree angle. Hands should be joined at chest height with each up and down movement.
Each of these exercises must be repeated at great intensity and until the set 20 seconds are over. The duration of each series is limited to a total of 10 minutes.
2. 20 minute HIIT workout for beginners
In this case, the set of exercises will involve 45 seconds of work and 15 of rest. To enter the 20-minute mode, you must have easily passed your first workout. Follow these steps:
- Do parallel hand pushups 5 centimeters apart. Knees are allowed.
- 15 second pause.
- Do squats by placing your feet within the imaginary line described by the shoulders.
- Run in place or kick your butt. During the upward movement, the heels must touch the buttocks.
- 15 second pause.
- Do bench dips for the triceps using a stable chair that you have at hand. You have to perform this exercise on your back and with your palms resting on the chair; then flex the elbows and return to the starting position.
- 15 second pause.
- Do side lunges : Keeping your toes pointing forward, take a long step and hold the position.
- 15 second pause.
- Repeat each movement until you reach the preset 20 minutes.
Tips for making progress in HIIT
In the case of HIIT for beginners, the progression of training is not an irrelevant aspect. Advice from specialists for effective progress are:
- Reduce breaks : At first, rest times tend to get longer. In this sense, reducing the number of seconds devoted to rest is a very efficient technique for making progress.
- Add more explosive exercises : there are practices that require greater intensity; consequently, it is possible to add strokes with considerable inclinations.
- Add Intervals to Sets : Introducing new jobs into the full sequence doesn’t just provide versatility to the muscle groups involved, it involves a greater level of effort.
HIIT adapts to any person
In summary, HIIT for beginners is a useful tool for burning calories at an accelerated rate and without the need for long training sessions. Furthermore, it is possible to adapt it to each person, based on the physical characteristics of each individual.
The best way to get into the dynamics of HIIT for beginners is to add exercises, loads, intervals and intensities as your body gets used to it and your fitness improves. In this sense, excesses do not represent a possibility that can be sustained in the long term.
