Written by LaRonda Bolden
HIIT stands for High-Intensity Interval Training. It's a type of workout that involves short, intense bursts of exercise followed by brief periods of rest. The idea behind HIIT is to push your body to its limits in a short amount of time, which can help you burn fat and improve your overall fitness.
Here are some tips for beginners who are interested in trying HIIT workouts:
Start slowly: If you're new to exercise, it's important to start slowly and build up gradually. Start with shorter intervals of high-intensity exercise and longer periods of rest, and gradually increase the intensity and shorten the rest periods as your fitness level improves.
Warm-up and cool down: It's important to warm up properly before starting any HIIT workout to prepare your body for the high-intensity exercises. A good warm-up might include some light cardio or dynamic stretches. Similarly, it's important to cool down after the workout to help your body recover. This might include some light stretching or a short walk.
Use proper form: It's important to use proper form when doing any exercise, but this is especially true for high-intensity exercises. Using proper form can help prevent injury and ensure that you're getting the most benefit from the exercise.
Modify as needed: HIIT workouts can be challenging, but it's important to listen to your body and modify the exercises as needed. If an exercise is too difficult, you can try a modified version or substitute a different exercise altogether.
Rest and recover: It's important to give your body time to rest and recover between workouts. It's recommended to do HIIT workouts 2-3 times per week, with rest days in between.
Now that you know what HIIT is, let's take a look at a few exercises that you can begin incorporating into your routine.
Jumping Jacks: 20 seconds of jumping jacks, 20 seconds of rest. Remove the jump for a modification but move as quickly as possible.
High Knees: Run in place, lifting your knees up to your chest as high as you can for 20 seconds, followed by 20 seconds of rest.
Burpees: Perform for 20 seconds, then rest for 20 seconds.
Mountain Climbers: Start in a push-up position and bring your knees up to your chest, alternating legs as quickly as you can for 20 seconds, followed by 20 seconds of rest.
Skaters: Jump to the left, landing on your left leg and bringing your right leg behind your left ankle. Then jump to the right, landing on your right leg and bringing your left leg behind your right ankle. Repeat for 20 seconds, followed by 20 seconds of rest.
Squat Jumps: Perform 20 seconds of squat jumps, then rest for 20 seconds.
Alternating Lunges: Step forward with your left foot, lowering your body until your left thigh is parallel to the ground. Step back to the starting position and repeat with your right leg. Perform for 20 seconds, followed by 20 seconds of rest. For higher intensity, jump while alternating legs.
Plank Jacks: Start in a plank position and jump or step your feet out and in like a jumping jack for 20 seconds, followed by 20 seconds of rest.
Repeat each exercise fully through 4-6 times.
For each exercise, the modification will be to take away the jump. You will still get a great workout either way.
Remember to warm up properly before starting any HIIT workout and to consult with a healthcare professional before starting any new exercise routine.
Conclusion
High-Intensity Interval Training (HIIT) is a great way to challenge your body, burn fat, and build muscle. The best part is, you don't need any fancy equipment or a gym membership to get started. With these beginner-friendly HIIT exercises, you can start your fitness journey from the comfort of your own home!
Remember, the key to a successful HIIT workout is to push yourself to your limits and take breaks as needed. Over time, you'll find that your fitness level improves and you're able to do more challenging exercises. So, whether you're just starting out or looking to take your fitness to the next level, HIIT is a great way to achieve your goals and feel great in the process. So, what are you waiting for? Start your HIIT journey today and see the results for yourself!
Looking for a complete guide to high-intensity interval training? Look no further than my Ultimate HIIT Guide! In it, you'll receive 5 different HIIT workouts designed for all fitness levels. Whether you're a beginner or a seasoned pro, our guide has something for you. With detailed instructions and easy-to-follow workout plans, you'll be on your way to achieving your fitness goals in no time.