The Perfect Hiit Workouts & Advice For Beginners

Are you looking to reignite your passion for fitness and get into shape this year or perhaps you’re eager to take your workouts to the next level by learning about high-intensity interval training (HIIT)? If you’ve ever ventured into the world of fitness, you’ve likely stumbled upon HIIT at some point. As a workout method that offers rapid results in short, intense bursts, it’s no surprise that HIIT has taken the fitness scene by storm and shows no signs of slowing down.

The benefits and health advantages of interval training are undeniable, making it an attractive option for those seeking an efficient way to stay fit. In this article, we’ll delve into the compelling reasons why HIIT is a game-changer, then provide four beginner-friendly HIIT workouts and offer expert tips on how to maximize your workout routine.

How to get the most out of your HIIT training.

Are you looking to reignite your passion for fitness and get into shape this year or perhaps you’re eager to take your workouts to the next level by learning about high-intensity interval training (HIIT)? If you’ve ever ventured into the world of fitness, you’ve likely stumbled upon HIIT at some point. As a workout method that offers rapid results in short, intense bursts, it’s no surprise that HIIT has taken the fitness scene by storm and shows no signs of slowing down.

The benefits and health advantages of interval training are undeniable, making it an attractive option for those seeking an efficient way to stay fit. In this article, we’ll delve into the compelling reasons why HIIT is a game-changer, then provide four beginner-friendly HIIT workouts and offer expert tips on how to maximize your workout routine.

What is HIIT?

High-intensity interval training (HIIT) offers a rapid and effective way for beginners to get in shape. Unlike traditional workouts, HIIT is designed to introduce you to intense exercises at an achievable pace, allowing you to gradually build up your tolerance without putting excessive strain on your body. This approach enables you to ease into a more challenging routine, ultimately leading to progressive strength gains over time.

As a result, HIIT has gained popularity due to its ability to deliver impressive results in shorter workout sessions.

Can a beginner do HIIT straight away?

While High-Intensity Interval Training (HIIT) may push even the most experienced fitness enthusiasts to their limits, it’s essential to remember that physical activity is relative to one’s current fitness level. This means that even walking intervals can be an effective and accessible starting point for beginners who are just building up their strength and endurance. In fact, any novice can start incorporating interval training into their routine, regardless of their current fitness level.

To support this, we’ve curated four beginner-friendly workouts in the workout section later in this post that provide a great introduction to HIIT.

Is a 10 minute HIIT workout enough to gain its benefits?

The allure of HIIT lies in its remarkable caloric expenditure. A mere 10 minutes of interval training can surpass a half-hour of conventional running in terms of caloric burn. Moreover, the intensity of HIIT triggers your body to continue burning fat for an extended period – up to 24-48 hours post-workout. This prolonged caloric expenditure serves as yet another testament to the efficacy and efficiency of HIIT.

How many days a week should you do HIIT?

When it comes to optimizing your fitness routine, incorporating interval training is a game-changer. To reap the benefits, I recommend dedicating two or three days a week to this high-intensity training. Crucially, make sure to leave sufficient time for recovery in between sessions – typically 24 hours of rest and rehabilitation – before repeating the process.

What about HIIT and food?

When it comes to training, a well-timed and balanced diet is crucial; instead of three large meals per day, consider having smaller, more frequent meals throughout the day. This approach can help boost your metabolism and support your workouts. For optimal results, aim for meals that combine complex carbohydrates with protein-rich foods. Additionally, don’t forget to fuel up before and after HIIT training sessions with nutritious snacks to keep your energy levels consistent.

With this foundation in place, you’ll be ready to dive into four beginner-friendly HIIT workout routines designed specifically for those just starting out.

4 Quick and Easy HIIT Workouts for Beginners.

When it comes to training, a well-timed and balanced diet is crucial; instead of three large meals per day, consider having smaller, more frequent meals throughout the day. This approach can help boost your metabolism and support your workouts. For optimal results, aim for meals that combine complex carbohydrates with protein-rich foods. Additionally, don’t forget to fuel up before and after HIIT training sessions with nutritious snacks to keep your energy levels consistent.

With this foundation in place, you’ll be ready to dive into four beginner-friendly HIIT workout routines designed specifically for those just starting out.

Workout #1. Low Impact FULL BODY HIIT Workout.

For individuals seeking a low-intensity exercise routine, this workout is an excellent option. It’s particularly suitable for those who prefer slower-paced movements and may not enjoy rapid or high-energy activities like jumping.

Workout #2. Full Body HIIT Workout – Beginner Strength.

Designed for those new to fitness, this workout focuses on fundamental exercises that can help you build strength. To get the most out of it, prioritize proper form and aim to complete as many repetitions as you can within the given time frame.

Workout #3. HIIT Abs for Beginners.

To kick-start a high-intensity interval training (HIIT) session, all you require is your own body weight as resistance. The program consists of four rounds, with each round comprising four exercises performed in succession. Each exercise is done for a duration of 20 seconds, followed by a 40-second rest period. This format enables you to challenge yourself physically while allowing for sufficient recovery time between intervals.

Workout #4: Walking INtervals cardio Workout.

Incorporating interval training into your routine doesn’t require a large gym space or a lot of equipment. In fact, even small areas within your own home can be utilized for a productive 25-minute HIIT workout. This type of workout involves alternating between periods of high-intensity movement and lower-intensity active rest. By doing so, you’ll be able to optimize the efficiency of your exercise routine while building your overall fitness level using nothing more than your own two feet.

Bonus: Beginner HIIT workout on a Treadmill!

To get started, begin with a 5-minute warm-up by walking briskly. Next, alternate between 1 minute of intense running or sprinting and 2 minutes of gentle walking for a total of five repetitions. This high-intensity interval training (HIIT) will keep your heart rate up while also allowing for recovery time. Once you’ve completed the 15-minute HIIT segment, take an additional 5 minutes to slow down your pace and bring your heart rate back under control.

6 Tips to get the most out of your HIIT training

To get started, begin with a 5-minute warm-up by walking briskly. Next, alternate between 1 minute of intense running or sprinting and 2 minutes of gentle walking for a total of five repetitions. This high-intensity interval training (HIIT) will keep your heart rate up while also allowing for recovery time. Once you’ve completed the 15-minute HIIT segment, take an additional 5 minutes to slow down your pace and bring your heart rate back under control.

Listen to your body during your workouts.

When embarking on a new exercise routine, it’s essential to prioritize caution and adaptability. If you encounter a move that feels too challenging or extravagant for your current fitness level, don’t hesitate to modify it to make it more manageable. However, be mindful not to alter the fundamental movements in a way that compromises your safety; instead, find creative ways to scale back the intensity while still reaping the benefits of the exercise.

Eat the perfect snacks.

When it comes to fueling up between HIIT sessions, opting for nutrient-dense snacks that combine protein, healthy fats, and complex carbohydrates can help support muscle recovery and satiety. Some great examples of these types of snacks include a satisfying combination of crisp apple and a hard-boiled egg, the sweet and crunchy pairing of sliced banana on whole-grain toast, or the creamy richness of Greek yogurt topped with fresh berries.

For a savory option, try teaming nut butter or sliced meat with whole-grain toast for a boost of energy and muscle support. Alternatively, you can also reach for oats infused with dried fruit for a filling and wholesome snack, or go for a classic combination like hummus on pita bread – all providing the perfect balance of macronutrients to keep you going between workouts.

Wear the right shoes.

When it comes to interval training, the right footwear is crucial for achieving your goals. Among the best shoes for women for HIIT workouts are several top-notch options, including Nike’s Metcon, Asics’ Gel-Quantum and Gel-Venture, Reebok’s Crossfit Nano, Puma’s Cell Riaze, and Adidas’ Powerlift. These shoes offer a perfect blend of support, stability, and traction to help you power through your toughest workouts.

Don’t overdo it.

Interval training’s effectiveness stems from multiple factors, such as inducing a precise training zone on the heart rate scale. However, as a novice, it’s crucial not to overexert yourself. A well-designed interval routine should also incorporate adequate recovery time between workouts, allowing your body to rest and recharge.

Don’t skip the warm-up.

When engaging in High-Intensity Interval Training (HIIT), it’s essential to start with a proper warm-up. This gentle preparation enables your heart rate to gradually increase and adapt to the upcoming intensity, safeguarding against potential harm. Failing to incorporate a warm-up may lead to cardiac strain or even minor injuries if repeated consistently over time.