HIIT Workouts for Beginners

Last Updated on November 12, 2022 by admin

HIIT Workouts have been at the center of many fitness debates these days. With so much sickness and disease surrounding us because of our poor choice of food and lack of physical activity, we must find a solution to this dilemma. Our lives have become so demanding that finding time for a walk or run is impossible. A consistent, well-planned fitness routine is the only way to stay fit and active. HIIT exercises are here for the rescue. 

HITT Workout

What is the first thing you think of when you hear HIIT? HIIT stands for High-Intensity Interval Training; it is short periods of intensive workouts alternating with low-intensity recovery periods. The most popular HIIT workouts are burpees, mountain climbers, jumping jacks, and squats. All the regimes take these basic workouts and build on them further to get the best results. HIIT is the most efficient workout if you are less on time. A study published in PubMed Central compared the calories burned during 30 minutes of HIIT, weight training, running, and biking. Researchers discovered that HIIT burns 25-30% more calories than other types of exercise. A HIIT repetition in this study consisted of 20 seconds of maximal effort followed by 40 seconds of rest. This means that the participants only exercised one-third of the time that the running and biking groups did. These intense workouts make you wonder, “What’s in it for me?”

On the other hand, the work-to-rest duration ratios help you work on endurance and power. The longer periods of work help with endurance, whereas lesser work time helps with power. HIIT is also an effective fat burner because you don’t just burn calories during the workout but also after. There’s something called the EPOC effect. Basically, after vigorous exercise, when your body is trying to get back into its normal state, it still burns calories; it works the most with high-intensity workouts. Now, who wouldn’t want that? HIIT also increases your VO 2 max, the amount of oxygen your body utilizes; it is a cardio fitness indicator. HIIT is also proven to be very helpful in keeping blood pressure in check, especially for people who are overweight or obese.

There has been enough research to conclude that HIIT programs that are less than 12 weeks can hugely impact blood sugar. According to research, HIIT may also improve insulin resistance more than traditional exercise regimens. As previously stated, HIIT helps us build endurance. Whether you are an athlete or a weekend runner, it will help you do routine everyday activities better. Finally, HIIT routines are so varied and simple that you can choose what works best. You can begin by performing bodyweight exercises if you are not a runner. Similarly, if you have joint pain and cannot do vigorous exercise, you can choose a less-impact exercise like swimming. After you have chosen a modality, you can go ahead and ratio in the high-intensity and active rest parts. You must listen to your body and see how much you are willing to push yourself. 

Here are some of the enjoyable HIIT workouts to try

Spinning

Pedal as hard and fast as you can for 30 seconds on a stationary bike. Then pedal for 2-4 minutes at a slow, easy pace. This pattern should be repeated for 15-30 minutes.

YouTube video

 

Sprint

After jogging to warm up, sprint for 15 seconds as fast as possible. Then, for 1-2 minutes, walk or jog at a slow pace. This pattern should be repeated for 10-20 minutes.

YouTube video

 

Squat Jumps

Squat jumps should be performed as quickly as possible for 30-90 seconds. Then, for 30-90 seconds, stand or walk. This pattern should be repeated for 10-20 minutes.

YouTube video

 

A good reminder, though, is that although HIIT is very beneficial, excess of everything is bad; make sure to have recovery days between your HIIT training to get the most out of it. 

 

Popular Products

100 HIIT Workouts: Visual easy-to-follow routines for all fitness levels
208 Reviews
100 HIIT Workouts: Visual easy-to-follow routines for all fitness levels
  • Rey, N (Author)
  • English (Publication Language)
  • 214 Pages - 03/16/2019 (Publication Date) - New Line Publishing (Publisher)
Sale
Aeroski Power Pro Home Fitness, The Most Fun Cardio Machine for a Total-Body Workout. Low Impact Plyometric Training. Free Fitness App, Coach-Led Live Classes and Virtual Reality Goggles.
869 Reviews
Aeroski Power Pro Home Fitness, The Most Fun Cardio Machine for a Total-Body Workout. Low Impact Plyometric Training. Free Fitness App, Coach-Led Live Classes and Virtual Reality Goggles.
  • [INTENSE WORKOUT] - Aeroski works all major muscle groups through Plyometric training, improving your strength and...
  • [LOW-IMPACT] - Aeroski provides a total-body workout that combines cardio and resistance training, improving your...
  • [SPRINGS UPGRADE] - Upgraded with the new RSR (Recoil Spring Resistance) Technology for maximum durability and user...
Marcy Foldable Exercise Bike with Adjustable Resistance for Cardio Workout and Strength Training NS-652
6,557 Reviews
Marcy Foldable Exercise Bike with Adjustable Resistance for Cardio Workout and Strength Training NS-652
  • EXCELLENT CARDIO WORKOUT - The fat-blasting cardio offered by this exercise device is significant, as each pedal targets...
  • ADJUSTABLE RESISTANCE - This bicycle has a manually adjustable resistance that offers various degrees of exercises. With...
  • FOLDABLE - The exercise utility is designed to fold compactly with its advanced frame design that allows for easier...
XTERRA Fitness TR150 Folding Treadmill
16,960 Reviews
XTERRA Fitness TR150 Folding Treadmill
  • Large 16" x 50" walking/running surface accommodates users of many sizes and stride lengths
  • Intuitive 5" LCD display is easy to read and keeps you updated on speed, incline, time, distance, calories and pulse
  • 12 preset programs and 3 manual incline settings offer unmatched variety for your workouts
Concept2 BikeErg 2900 Stationary Exercise Bike | PM5 Monitor, Adjustable Air Resistance for Exercise, Conditioning and Strength Training | Commercial and Home Use
289 Reviews
Concept2 BikeErg 2900 Stationary Exercise Bike | PM5 Monitor, Adjustable Air Resistance for Exercise, Conditioning and Strength Training | Commercial and Home Use
  • Your purchase includes One Concept2 BikeErg Stationary Exercise Bike - 2900 model, One PM5 Performance Monitor, 2...
  • Exercise Bike dimensions: 48” L x 21” W | Product Weight: 68 lbs. | Weight capacity: 300 lb. | Recommended Space for...
  • Easily adjustable seat height and handlebar positions provide a customized fit
Sale
Sunny Health & Fitness SF-E905 Elliptical Machine Cross Trainer with 8 Level Resistance and Digital Monitor , Gray, White, 28 L x 17 W x 57 H
17,180 Reviews
Sunny Health & Fitness SF-E905 Elliptical Machine Cross Trainer with 8 Level Resistance and Digital Monitor , Gray, White, 28 L x 17 W x 57 H
  • RESISTANCE: Easily adjust the intensity of your workout with the twist of the precise micro-controller equipped with 8...
  • DIGITAL MONITOR WITH PULSE: Follow along with your workout progress on the digital monitor that displays your time,...
  • EASY SETUP: Avoid the hassle of overly complicated setups. This convenient elliptical cross trainer has been partially...
Sale
Sunny Health & Fitness SF-RW1205 Rowing Machine Rower with 12 Level Adjustable Resistance, Digital Monitor and 220 LB Max Weight
16,465 Reviews
Sunny Health & Fitness SF-RW1205 Rowing Machine Rower with 12 Level Adjustable Resistance, Digital Monitor and 220 LB Max Weight
  • 12 LEVELS OF RESISTANCE: The hydraulic resistance system creates a smooth and quiet row, throughout 12 total levels of...
  • DIGITAL MONITOR: Track your workout progress on the digital monitor, equipped with time, count, count total, calories,...
  • ADJUSTABILITY: Tailor your workout experience by fitting the adjustable pedal straps to your feet, and level your rower...
Sale
Sunny Health & Fitness Mini Stepper with Resistance Bands, Black
23,888 Reviews
Sunny Health & Fitness Mini Stepper with Resistance Bands, Black
  • TRACK YOUR FITNESS: LCD monitor measures the steps time total and calories, making your exercise more reasonable and...
  • TOTAL BODY: Equipped with removable training bands this high-quality stepper tightens over 20 different core muscles and...
  • HYDRAULIC DRIVE SYSTEM: Built with a hydraulic drive system this workout machine provides a smooth stepping motion....

 

More On: