HIIT for Beginners: Recommended Exercises and Tips

It takes time to lose weight. However, if you’re looking for an intense routine that could shorten your body’s response times, high-intensity interval training for beginners is the solution!
HIIT for Beginners: Recommended Exercises and Tips

Last update: 06 April, 2021

HIIT for beginners, or high-intensity interval training, could help you achieve results in a fraction of the usual time. In that sense, doing 10 to 20 minutes of this activity is the same as doing a 40-minute cardio session.

It’s perfect for people who don’t have much time to train, those who have sedentary habits, and even for those who want to improve their physical fitness. In this article, we’ll tell you all about HIIT for beginners and how it’s practiced and we’ll also share a few tips to help you out.

What HIIT is and how to start

HIIT is an acronym that stands for high-intensity interval training.

Its intervals consist of between 20 and 45 seconds of exercise followed by 10 to 15 seconds of rest. Thus, it promotes cumulative muscle tension, which is why it exponentially multiplies results.

To start HIIT for beginners, experts recommend a five to seven-minute exercise routine with exercises the person already knows how to do, since incorrect movements can cause injuries.

Also, there’s a simpler adaptation modality that consists of 60 seconds of running and 90 seconds of walking. Everything depends on the body’s response.

A woman doing HIIT.
Side squats can be included in HIIT routines and are perfect for beginners.

HIIT for beginners should be tailored to each person’s physical abilities. It’s important for the exercises and the interval times to be personalized.

Beginners should increase the intensity gradually to achieve the expected effectiveness. Here are some of the recommended exercises:

  • Anaerobic plank
  • Jog in place
  • Twisting push-ups
  • Squats
  • Step-up on a wall or chair
  • Jumping jacks
  • Short and long crunches
  • Triceps dips
  • Side lunges

Now it’s time to learn about two HIIT routines for beginners that may seem demanding at first. However, they favor weight loss.

1. 10-minute HIIT routine for beginners

This consists of exercising for 20 seconds and resting for 10 seconds. You’ll only need comfortable workout clothes for this routine. Follow these steps:

  • Do a front and cross punch, also known as a jab. To do this, stand and place one leg in front of the other, approximately four inches apart. Then, execute a boxing blow and another crossed one. Thus, you must use both arms.
  • Rest for ten seconds.
  • Do a jumping jack. Extend your arms towards the sky in each jump and drop them to your sides when you fall.
  • Rest for ten seconds.
  • Do sumo squats. To do them properly, stand with your feet slightly wider than hip-width apart and turn your feet out, at a 45-degree angle. Your hands need to be clasped together at your chest every time you squat down and up.
  • Repeat each exercise intensely until you complete the w0 seconds. Do as many reps as you can in the 10-minute interval.

2. 20-minute HIIT routine for beginners

In this case, the routine will consist of 45 seconds of exercise and 15 seconds of rest. To move on to this routine, you have to be able to do the first one correctly.

Do the series in the following way:

  • Do push-ups with your hands two inches apart. You can also support your knees to do the exercise.
  • Rest for 15 seconds.
  • Do squats by placing your feet parallel to your shoulders.
  • Rest for 15 seconds.
  • Jog in place or do butt kicks. The secret to this exercise is to make sure that your heels touch your buttocks during the upward movement.
  • Rest for 15 seconds.
  • Do triceps dips using a stable chair you have at home. To do them, turn around and put the palms of your hands on the chair. Then, bend your elbows and return to the starting position.
  • Rest for 15 seconds.
  • Do side lunges by keeping your toes forward while you take a long step and hold the position.
  • Rest for 15 seconds.
  • Repeat each exercise until you complete the 20 minutes.
A woman tired due to exercise.
HIIT intersperses short rests between intense routines to complete training sets.

Tips for progressing in HIIT

When it comes to HIIT for beginners, you’ll progress secondarily, as this factor plays a role in how the body positively assimilates the exercise. The main tips experts recommend to help you progress in HIIT are the following:

  • Decrease rest. In the beginning, rest times are usually long. In this regard, decreasing the rest periods is an effective way to progress.
  • Add more explosive exercises. Some exercises are more intense. You should consider adding them to your routine little by little.
  • Add intervals to the series. Including new workouts in the complete sequence will not only activate more muscle groups but will also make you work harder.

HIIT can be adapted to each person

In short, HIIT for beginners is a great way to burn calories faster and without the need for long training sessions. Also, it can be adapted to each person, according to their physical abilities.

The best way to progress in HIIT is to add exercises, loads, intervals, and intensity as your body adjusts and you improve your physical fitness. Remember that you shouldn’t overdo it in the beginning, as you won’t be able to keep up.

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