What is HIIT and what are the best HIIT workouts for beginners? High-Intensity Interval Training (HIIT) has become a popular method of workout among fitness enthusiasts. This method of workout is known for its ability to burn calories and improve cardiovascular health.
However, for beginners, the concept of HIIT can be overwhelming. In this article, we’ll take a look at some of the best HIIT workouts for beginners to help you get started on your fitness journey.
What is HIIT?
HIIT is a type of cardio workout that alternates between periods of high-intensity exercise and low-intensity recovery. The high-intensity exercises push your body to its limits, while the low-intensity exercises allow your body to recover.
The goal of HIIT is to challenge your body to work harder and burn more calories than it would during a steady-state cardio workout.
Why HIIT is Great for Beginners
HIIT is a great workout option for beginners because it’s easy to adapt to your fitness level. Unlike traditional cardio workouts that require you to maintain a steady pace, HIIT allows you to work at your own pace and gradually increase the intensity as you build up your stamina.
Additionally, HIIT workouts are typically shorter than steady-state cardio workouts, making them a convenient option for busy individuals.
Another great benefit of HIIT for beginners is that it requires no equipment. Many HIIT workouts can be done using just your bodyweight. This means you can do them anywhere and at any time, making it easy to fit a workout into your schedule.
HIIT also helps to improve cardiovascular health and endurance.
As you progress through HIIT workouts, your heart will become stronger, which will allow you to perform harder workouts. Additionally, HIIT helps to improve endurance, which can lead to better performance in other sports and activities.
HIIT vs Traditional Cardio
HIIT workouts are different from traditional cardio workouts in terms of intensity and duration. Traditional cardio workouts, such as running or cycling, usually last longer and are done at a steady pace.
HIIT workouts, on the other hand, are shorter and involve shorter bursts of high-intensity exercise followed by low-intensity recovery.
The intensity of a traditional cardio workout is usually around 60-70% of your maximum heart rate, while the intensity of a HIIT workout is around 80-90%. This higher intensity means that HIIT workouts can burn more calories in less time.
Top 5 Best HIIT Workouts for Beginners
Jumping jacks and mountain climbers
This workout is a great way to get your heart rate up and burn calories. Start by doing 30 seconds of jumping jacks, followed by 30 seconds of mountain climbers.
Repeat this circuit for a total of 10 minutes. As you get stronger, increase the time to 45 seconds for each exercise and work your way up to 20 minutes.
Burpees and squats
Burpees and squats are two of the most effective bodyweight exercises for burning calories and building strength.
Start by doing 30 seconds of burpees, followed by 30 seconds of squats. Repeat this circuit for a total of 10 minutes.
As you get stronger, increase the time to 45 seconds for each exercise and work your way up to 20 minutes.
Plank and push-ups
Plank and push-ups are great exercises for strengthening your core and upper body. Start by holding a plank for 30 seconds, followed by 10 push-ups.
Repeat this circuit for a total of 10 minutes. As you get stronger, increase the time to 45 seconds for the plank and 15 push-ups. These exercises target the core, chest, shoulders, and triceps, making them a great full-body workout.
Jump rope and lunges
Jump rope and lunges are a great combination for burning calories and building lower body strength. Start by jumping rope for 30 seconds, followed by 30 seconds of lunges.
Repeat this circuit for a total of 10 minutes. As you get stronger, increase the time to 45 seconds for each exercise and work your way up to 20 minutes.
Jumping rope is a great cardio exercise that can help to improve cardiovascular fitness, while lunges are a great way to build lower body strength and tone your legs.
Treadmill sprints and bodyweight exercises
Treadmill sprints are a great way to get your heart rate up and burn calories. Start by sprinting on the treadmill for 30 seconds, followed by 30 seconds of bodyweight exercises such as push-ups, squats, or lunges.
Repeat this circuit for a total of 10 minutes. As you get stronger, increase the time to 45 seconds for the sprints and 45 seconds for the bodyweight exercises.
This workout is a great way to combine cardio and strength training, while also working on your endurance.
Safety Precautions to Consider with Best HIIT Workouts for Beginners
It’s important to consult with a doctor before starting any new exercise program, especially if you have any health conditions or concerns. Additionally, it’s important to start slowly and gradually increase the intensity and duration of the workouts as you get stronger.
Make sure to warm up properly before starting any HIIT workout, and cool down and stretch afterwards.
Best HIIT workouts for beginners – Our conclusion
HIIT is a great workout option for beginners because it’s easy to adapt to your fitness level and it’s typically shorter than steady-state cardio workouts.
The above-mentioned workouts are some of the best HIIT workouts for beginners to help you get started on your fitness journey. Remember to start slowly, and gradually increase the intensity and duration of the workouts as you get stronger.
It’s also important to consult with a doctor before starting any new exercise program. With consistency and dedication, you’ll be well on your way to reaching your fitness goals.
