HIIT, High Intensity Interval Training has also been received enthusiastically as an effective way to lose fat mass and build muscles through short, powerful training sessions. HIIT is enjoyable because the workouts may be performed wherever, require little equipment, and only take a few minutes.
HIIT workouts should be approached slowly, especially if a person is beginner, here their first tries will be less intense than in more experienced persons. Here are 5 quick HIIT routines for beginners:
1. Jump Rope HIIT
Leaping rope is one of the traditional cardio workouts that act as an equally effective beginner HIIT plan. What is needed for this routine is the simplest of all fitness tools – the jump rope to increase your heart rate.
Warm up: Select the moderate but constant intensity for jumping with a rope for about 2-3 minutes.
Work: Sally squats and jumps for 30 seconds and rests for 15 seconds Then, she sprints as fast as she could for 30 seconds/ Do this 8-10, four times in all and to come up with the goal.
Cool down: Warm up by doing regular/normal jog on the double dutch rope for 2 minutes.
Total workout length: 12-15 minutes
People get a full body workout plus being able to burn so many calories when jumping a rope. The idea is to make your heart race as much as possible during the higher intensity to encourage more fat loss.
2. Bodyweight HIIT Circuit
HIIT has other benefits too; it can be done at any time, any where with no equipment. This bodyweight circuit applies different movements which help that involve squats, lunges and push ups works on many muscles.
Warm up: Warm up for 2 minutes, doing a little jogging in place.
Work: Do each exercise as you will be doing normal work for 30 seconds with 15 second breaks between two exercises. Complete 2 rounds total:
- Squats
- Pushups
- Walking Lunges
- High Knees
- Plank Hold
Cool down: Give yourself a 2-minute aerobic warm down and cool down, in which you walk in place to help lower your pulse.
Total workout time: 14 minutes
The exercises that involve body weight should be performed with high intensity but low velocity. Squeeze your abs and strive to do as many crunches as you could in 30 second interval of each exercise.
3. Treadmill HIIT Sprints
Quite frankly, running in general can be considered a form of cardiovascular exercise, but sprints are on another level altogether. Treadmill sprints are perfect in that they’ll elevate your heart rate and torch calories in record time.
Warm Up: At moderate intensity – walk on an incline between 3.5 to 4 mph for 3 minutes
Work: Jog at 7-8mph for half a minute and then get a slow jog/ fast walk at 4mph for a full minute. Perform this 6 times six times for three sets.
Cool Down: Starting with the moderate walk for 3 min.
Total workout time: 15 minutes
It is recommended to perform warm up sets before every sprint interval sets for body preparation. Do your best throughout the 30 second intervals, and be sure to rest during the entire 1 minute they have designated for moderate pace intervals.
4. Kettlebell HIIT Swings
The kettlebell swing is a full body exercise that engages the legs, glutes and core, shoulders, and arm muscles during one movement. When practiced correctly kettlebell swings fused with HIIT intervals will help to eliminate fat and sculpt muscles.
Warm Up: Swing the kettlebell in hip circles and walk with it for 2 minutes.
Work: Spend 30 seconds performing the Russian kettlebell swings with an emphasis towards using your hips and glutes. Rest for 15 seconds. Repeat for 10 rounds.
Cool Down: Perform 2 minutes of walking holding the kettlebell.
Total workout time: 13 minutes
First begin with light with your kettlebell especially when starting up on the swinging motion. Once you are strong enough switch to a heavier kettlebell to get that burning sensation throughout legs and buttocks.
5. Rowing Machine HIIT
To start with, let us look at the benefits of the rowing machine where it provides an incredible full body workout. Want to add a little kick to your rowing workout? Why not try and do 30 second sprints?
Warm Up: Row at a moderate level for 3-4 minutes now.
Work: Row as fast as you can for half minute, then rest as much as you can for the next half minute. Repeat for 5 rounds.
Cool down: Row with a slow, steady rhythm for 2-3 minutes.
Total workout time: 12-15 minutes
Both body posture and stroke should be correct throughout the fast paced rowing machine, ideally being strong through the legs, core and arms during all the full range of motion intervals. Thus, burning of calories is optimized by doing active recovery during the slow intervals.
Begin with Little Intensity and Gradually Increase
When people start HIIT training it is advisable that they should not push themselves to the floor before they get to the actual recommended level. Users should wait for about 1-2 days between HIIT workouts to allow the muscles to recuperate adequately.
This means disregard the quantity and focuses instead on the quality of your energy, breaths, and your heart rate. The development of aerobic endurance over the time means that work capacity to go to the next level of HIIT work out regime is enhanced. However, when you are starting at least high intensity short HIIT workouts are much more effective than longer workouts of low intensity.
Here are five HIIT workouts for beginners to help you get in a workout and have fun cycling with different combinations. Begin with a new exercise, for interval, by time and time of recovery to discover the most effective and suitable HIIT routines for the current exercise tolerance level.
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