High-intensity interval training for beginners

It takes time to lose weight. But if you’re looking for a high-intensity routine that will speed up your body’s reaction time, high-intensity interval training for beginners is the solution!

High-intensity interval training (HIIT) for beginners can help you achieve results in less time than usual. In this sense, 10-20 minutes of high-intensity activity is equivalent to a 40-minute cardio routine.

This workout is the perfect routine for people who don’t have much time to exercise, sedentary people, or anyone who wants to improve their stamina. In this article, we’ll introduce some tips to help you perform high-intensity interval training for beginners.

What is High Intensity Interval Training?

HIIT is short for High-Intensity Interval Training. Intervals consist of 20-45 seconds of exercise followed by 10-15 seconds of rest. Thus, it promotes cumulative muscle tension, increasing results exponentially.

When starting high-intensity interval training for beginners, experts recommend doing a routine of 5-7 minutes with exercises you already know how to do. Incorrect operation may cause injury.

There is also a simpler adaptation consisting of running for 60 seconds and walking for 90 seconds. Everything depends on the body’s response.

The side squat can be part of your HIIT routine and is a good exercise for beginners.

High Intensity Interval Training Recommended Exercises for Beginners

HIIT for beginners should be adjusted according to individual physical abilities. It is important to tailor your workouts and interval times to the individual.

Beginners should gradually increase the intensity of the exercise to achieve the expected effect. Some recommended exercises are:

• anaerobic plank
• run in place
• twist push up
• squat
• Step-up exercise against a wall or chair
• jumping jack
• short and long crunch
• tricep dip
• side lunge

Let’s take a look at two HIIT routines for beginners. It may seem daunting at first, but it will help you lose weight.

1. 10-minute routine

This routine consists of working out for 20 seconds and resting for 10 seconds. When training, all you need is comfortable workout clothes. Follow these steps:

• Front punch and side punch. To jab, stand up and put one leg forward about 10 cm apart. Now use both arms to perform front and side punch movements.

• Rest for 10 seconds.
• Jumping Jack. With each jump, extend your arms straight toward the sky and lower your arms to the sides as you land.
• Rest for 10 seconds.
• Do sumo squats. Stand with your feet slightly wider than hip-width apart and turn your feet outward at a 45-degree angle. Each time you squat, bring your hands together in front of your chest.
• Repeat each exercise at a high intensity until you have 20 seconds. Repeat the exercise as many times as possible every 10 minutes.

2. 20 Minute HIIT Routine

This routine consists of 45 seconds of exercise and 15 seconds of rest. To move on to the 20-minute routine, you need to be able to do the first method correctly.

Let’s do the series in the following way:

• Spread your arms 5cm apart and do push-ups. You can also exercise on your knees.
• Rest for 15 seconds.
• Squat with your feet and shoulders aligned.
• Rest for 15 seconds.
• Do a standing jump or hip kick. The key to these exercises is to keep your heels in contact with your hips as you move upwards.
• Rest for 15 seconds.
• Tricep dips on a stable chair at home. Turn your body, place your palms on the chair, bend your elbows and return to the original position.
• Rest for 15 seconds.
• While keeping your toes in front, take a large step to the side with one foot to perform a side lunge and maintain the posture.
• Rest for 15 seconds.
• Repeat the exercise until 20 minutes.

HIIT workouts complete the training set by placing short breaks between intense routines.

The secret to high-intensity interval training

In the case of high-intensity interval training for beginners, the activity should be continued as a secondary activity. This is because the body plays an important role in positively accepting exercise. Here are the main tips that experts recommend to help you progress in high-intensity interval training:

• Reduce rest . At first, rest periods are usually long. Reducing rest periods in this regard is an effective way to proceed.

• Add explosive-intensity workouts . You should consider incorporating some higher-intensity exercises into your routine little by little.
• Adding an interval to a series. Including new exercises in your overall sequence will not only activate more muscle groups, but will also make them work harder.

Customized high-intensity interval training

In short, high-intensity interval training for beginners is a great way to burn calories faster without lengthy training sessions. It can also be tailored to each individual according to his or her physical ability.

The best way to proceed is to add exercise, volume, intervals, and intensity as your body adapts and your fitness improves. Don’t forget that if you overdo the exercise from the beginning, you won’t be able to keep it going.