HIIT For Beginners: Recommended Exercises And Advice

HIIT for beginners is based on high impact training with which results can be achieved in a fraction of the regular time. In this sense, when performing between 10 and 20 minutes of this modality of physical conditioning, one reaches the performance of a cardio exercise that lasts around 40 minutes.

It is ideal for people who have little time to train, for those with sedentary habits and even for those who want to give their physical condition an extra boost. So, below, we’ll delve into what HIIT for beginners is, how it should be practiced, and some ideal tips for progressing.

What is HIIT and how to start your practice?

To answer what HIIT is, we must know the meaning of its acronym, that is, High Intensity Interval Training in English, translated as high intensity interval training.

The intervals practiced vary between 20 and 45 seconds of exercise interspersed with 10 or 15 seconds of rest. In this way, tension is promoted that becomes cumulative in the muscles, causing the results to multiply exponentially.

To start practicing the HIIT for beginners, it is recommended a training of 5 or 7 minutes and the use of exercises already mastered, because an incorrect movement can cause injuries. In addition, there is a simpler adaptation mode that consists of 60 seconds of running and 90 seconds of walking. It will all depend on the body’s response.

HIIT for beginners: which exercises are recommended?

HIIT for beginners should be adapted to each person’s physical abilities. Thus, it is critical that workouts and break times are personalized.

The increase in intensity must be gradual to reach the expected effectiveness. Among the exercises recommended for your introduction are the following:

• Anaerobic board.
• Race in tight spaces.
• Bending with torsion.
• Squat.
• Step-up on crates or chairs.
• Star Jump.
• Abdominal short and long.
• I sink into triceps benches.
• Side squats.

Now, in order to put all of the above into practice, it’s time to get to know 2 HIIT workouts for beginners that may seem demanding on first attempts, but work for weight loss.

1. 10-minute HIIT training for beginners

In the first workout, a sequence of 20 seconds of work should be followed, giving its maximum, and 10 seconds of total rest. To perform this session, you will only need your body and comfortable sportswear. Follow the step by step:

• Throw a cross and front punch, also known as a jab . To do this, place one leg in front of the other with an approximate opening of 4 inches and then perform a centered boxing punch and a cross. The movement must be reproduced in both arms. 10-second rest.
• Do the star jump. Arms should be stretched skyward on each jump and supported on the sides during falls.
• 10-second rest.
• Do sumo squats. The ideal technique is to stand with ample distance between your feet and position them at 45 degrees. Also, the hands need to be together at chest height for each descent and climb.

Each of the exercises must be repeated with great intensity and until the end of the defined 20 seconds. In turn, the series will be determined by the total 10 minutes.

2. 20-minute HIIT routine for beginners

In this case, the set of exercises will be done in 45 seconds of work and 15 seconds of rest. To reach the 20-minute modality, it is necessary to have successfully passed the first training session.

To do this training, follow the guidelines:

• Do push-ups with your hands parallel two inches apart. It is also allowed to support your knees for the exercise.
• 15 second rest.
• Do squats placing your feet inside the line that borders your shoulders.
• 15 second rest.
• Do a run on the spot or butt kicks . The key is to make your heels touch your glutes during the upward movement.

• 15 second rest.
• Sink into the triceps bench using a stable chair you have available. The way to do it is with your back and palms on the chair. Then the elbows must be flexed and the person returns to the starting position.
• 15 second rest.
• Do side squats following the forward-facing toes technique while taking a long step and holding the position.
• 15 second rest.
• Repeat each movement until completing the preset 20 minutes.

Advice for progressing in HIIT

When it comes to HIIT for beginners, the path to progress is not trivial, as the body needs to assimilate efforts in a positive way. Therefore, the main tips to evolve, as stipulated by experts, are as follows:

• Decrease rest: In the beginning, rest times are usually long. In this sense, gradually decreasing the seconds that are used for rest is an effective technique for progressing.
• Add more explosive exercises: there are practices that require greater intensity. For example, you can add runs on considerable inclines.
• Adding breaks to the set: Adding new work to the full sequence not only provides versatility in terms of activated muscle groups, but also means a higher level of demand.

HIIT adapts to each person

In short, HIIT for beginners is a tool to burn calories at a fast pace and without the need for long training sessions. Furthermore, it can be adapted to each person according to their physical possibilities.

The best way to get into the HIIT dynamic for beginners is to add exercises, loads, intervals and intensity as the body adjusts and fitness improves. In this sense, excesses are not an option that is sustainable in the long term.