HIIT Workouts

High-Intensity Interval Training can be intimidating if you are new to fitness and want to take your fitness to the next level, as it is one of the best forms of exercise that you can start doing! It is a great workout routine for fat burning and muscle toning. In addition, it is an ideal way for the beginner to get the benefits of the HIIT plan. Moreover, its concepts are just simple to follow. High-Intensity Interval Training is considered one of the best workout training as it helps burn fat and improve cardiovascular diseases.

Through this article, you can start your fitness journey correctly. For this, we will take you through a quick guide to HIIT workouts for beginners with little insight into What HIIT training is with its benefits. Let’s get started.

What is HIIT?

HIIT refers to High-Intensity Interval Training. Its workouts are very intense; therefore, you should take proper rest intervals during workout sessions. HIIT workouts incorporate full-body exercises, which can be done in short, intense bursts with your full efforts. Moreover, it is popular for burning high calories in a short period. It generally involves short, intense circuits. Have you heard about the ‘Afterburn effect’ or EPOC- HIIT involves high levels of intensity that encourage your body to continue burning calories even after the workout.

How long should a Beginner do HIIT?

HIIT workouts timing depends on the workout level. For beginners, it ranges from 5-30 minutes. If you are a beginner at fitness, it is sufficient to do it for 10-15 minutes. If you are in perfect shape but new to HIIT workouts, you should do it for 15-20 minutes. It has effective results if you do the hard work out for 10-20 minutes. You have to push yourself while doing the workout for continuous better results. If your HIIT workout isn’t killer, you will not get results.

How do beginners do HIIT training?

The HIIT workout structure is similar for beginners and advanced levels. The major difference is how to achieve max heart rate. For example- Different full-body exercises done by beginners were easy for the advanced levelers and may not allow beginners to achieve max heart rate. All in all, the efforts should be the same. Just way to reach that max effort is different.

Beginners can do HIIT bodyweight circuits. It does not require any equipment. This can be done in the comfort zone of your home.

Beginners can start with AMRAP style workout. This means you can do as many workout repetitions as possible in the set time frame. It enables you to track your performance or progress through the number of reps. Remember to do a warm-up before starting the HIIT workout to prepare the muscles and reduce injury risk.

HIIT Workouts

HIIT workouts after a few minutes of warm-up exercise can offer better results. Warm exercise makes your muscles ready for work. As a result, HIIT exercises engage the core, upper body, and lower body properly. 

Warm-Up Exercises

  • Crossover Toe Touch Stretch
  • Standing Crisscross Crunches
  • Torso Rotations
  • High Kicks
  • Leg Swings, Front to Back

HIIT Exercises

  •  Jab, cross, front 
  •  Jumping Jacks
  •  Sumo squats
  • Push-Ups
  • Butt Kicks
  •  Triceps dips 

Jab, Cross, Front

Jab (punch) forward with the right arm and then throw a cross punch through the left arm. In this workout, your bodyweight should be on the right foot and then back to the left side. You can also try cardio jumping kickboxing.

Jumping Jacks:

To start jumping jacks. Let’s first start standing upright with feet to hip-width apart and arms at your side. Now, jump your feet while raising your arm. Do as many jumping jacks repetitions as you can perform. If you face any difficulty doing these, step side to side while raising your arms.

Sumo Squats:

  • Position your feet a little more than hip-width apart for doing sumo squats.
  • Never keep your weight in your heels.
  • Keep your back flat and chest upright, lower yourself until your thighs are parallel to the floor.

Push-ups:

If you cannot do a complete push-up, you can place your hair on a stable chair, box or floor. Now, try doing push-ups with your knees resting on the ground.

Squats:

As a beginner, you may need extra assistance. For this, you can use the chair for support. Most importantly, remember to keep your hips and body weight in your heels.

Butt kicks:

 For butt kicks, jog or walk while kicking your right heel up to touch your bottom. Repeat the same with the left leg.

Triceps dips:

For triceps dips. Place your hands on a chair by joining your back with the chair. Now, put your legs straight out by balancing them on your palms. Bend your elbows as lower and far as you can, and then press up to its original position.

HIIT Workout Instructions for Beginners

HIIT Workout Instructions for Beginners

  • HIIT workout generally has 3 circuits that should be needed to complete. There will be 2 laps of Circuit 1 that must be completed before moving on to circuit 2.
  • There will be 3 exercises in each circuit. You have to perform each exercise for 30 seconds, and you should do as many repetitions of the particular workout as you can within that time frame. After 30 seconds of workout, take a rest for 30 seconds before starting the next exercise session.

For example, you can do as many squats as you can do between 30 seconds in Circuit 1, then take proper rest for 30 seconds, now further move on to do as many commandos you can for 30 seconds, and so on. 

Get a break of 60 seconds between each circuit.

Circuit 1- Bodyweight squat

  1. Keep both feet on the floor hip-width apart. And let’s start now.
  2. Inhale by bending both your hips and knees while looking straight ahead. Be sure that your knees remain in line with your toes. Your back should remain within a 45 to 90-degree angle through your hips.
  3. Exhale and push through your heels by extending your legs to the starting position.

Repeat the same for 30 seconds.

Commando

  1. Let’s take your starting position by placing your forearms on the mat and extending both of your legs on your knees behind you. This is your starting position.
  2. Inhale. 
  3. Exhale by releasing your right forearm directly below your right shoulder and pushing up onto your right hand. Do the same with your left hand.
  4. Inhale. Release your right hand and lower your forearm to the mat. Then, release your left hand and lower your forearm to the mat to return to the starting position.

Do the same with your left arm and repeat the exercise for 30 seconds.

Heel Taps

  1. Take the starting position by lying flat on your back on a mat through your arms. Now, bend your knees and position your feet firmly. After this, lift your head and shoulder blades slowly by drawing your belly buttons towards your spine.
  2. Now bend right so that your right-hand touches your right ankle.
  3. Come back to the starting position and bend to allow your left hand to touch your left ankle.
  4. Continue through right and then by left for 30 seconds. Do at least four repetitions through both sides.

Finally, take a rest for 60 seconds before moving to circuit 2. 

Circuit 2- Alternating lunges

  1. Take your starting position by placing both feet on the floor at shoulder width.
  2. Inhale and then take a big step forward carefully through the left foot. After this, bend both knees to approximately 90 degrees to ensure that your weight is equally distributed between both legs. Now your front knee will be aligned with your ankle and back just with the floor.
  3. Exhale by extending both knees and transferring your complete weight to your right foot. Now slightly return to the starting position.
  4. Inhale and then take a big step forward carefully through the right foot. After this, bend both knees to approximately 90 degrees to ensure that your weight is equally distributed between both legs. Now your front knee will be aligned with your ankle and back just with the floor.
  5. Exhale by extending both knees and transferring your complete weight to your left foot, then slightly returning to the starting position.

Continue through right and then by left for 30 seconds.

Glute Bridge

  1. Take your starting position by lying flat on the yoga mat, and then bend your knees to ensure that your feet are apart from your hip and are in a neutral position. Your arms should be in a resting position on the mat.
  2. inhale.
  3. Now exhale by pressing your heels into the mat, ensure your body forms one straight line from chin to the knee, resting on your shoulders.
  4. Inhale and lower your pelvis and take your starting position.

Repeat the same for 30 seconds.

Bent-leg raise

  1. Take the starting position by lying on your back, engaging your belly towards your spine, and elevating your legs off the mat slightly.
  2. Inhale by bending your knees using abdominals towards your chest.
  3. Exhale slowly by extending your legs and returning to the starting position.
  4. Repeat the same for 30 seconds.

Finally, take a rest for 60 seconds before moving to circuit 2. 

Circuit 3

Sumo squat pulse

  1. Take your starting position by placing both feet on the floor and pointing both feet slightly outward.
  2. Inhale by bending at both the hips and knees, ensuring that knees remain in line with your toes. Now, ensure that your back remains within a 45- to 90-degree angle to your hips. This position is called a full squat position.
  3. Exhale by pushing through your heels and extending your legs slightly.
  4. Bend your knees again to return to the full squat position.

Continue this by repeating the action for 30 seconds.

High knees

  1. Place both feet on the floor slightly at shoulder-width apart.
  2. Keep your weight on your left foot and bend your right leg to bring your knee into your chest.
  3. Place your foot on the floor and lower your right leg. Keep your weight on your right leg and bend your left leg to bring your knee to your chest.
  4. Once you are comfortable, increase your speed.
  5. Repeat by alternating left and right leg for 30 seconds.

In-and-out plank

  1. Take your starting position by placing your forearms on the mat, ensuring that your elbows place below your shoulders. Extend both legs that elevate your hips off the mat, resting on the balls of your feet. Ensure that your spine remains in a neutral position.
  2. Keep your hips as still as possible. Step your left foot outwards slightly, followed by your right foot, so that your feet are hip-width apart.
  3. Similarly, step your left foot inwards, followed by your right foot, and come back to the starting position.

Repeat the same for 30 seconds.

Benefits of HIIT

High-Intensity Interval Training is beneficial for healthy living. These are very effective in getting various fitness benefits by following some diet plans. Through the above information, it may be clear to know what HIIT is and how to do it. Now, have a look at the list of some benefits of HIIT workout too:-

  • Burn calories in a short period.
  • Helps in increasing overall metabolism.
  • Most importantly, lose fat with losing muscles. (you can even gain muscles through HIIT)
  • It helps reduce resting heart rate.
  • Improves blood flow to muscles and oxygen consumption.
  • Helps in reducing blood pressure ( especially for those who are overweight).
  • Helpful in type 2 diabetes (lowers blood sugar level).

Some more benefits of High-Intensity Interval Training are:-

HIIT workouts are effective and efficient. High-Intensity Interval Training can be done anywhere without any equipment. If you have a short time and need frequent results, HIIT is the best way to go. However, you can do HIIT in various sessions with a particular gap as it takes time to recover between sessions.

READ NEXT: Body Types: How to Match Workout Routines for Your Body

Bottom Line

HIIT workouts are becoming popular because of various fitness and health benefits. A great thing about High-Intensity Interval Training is that it can be done anywhere without equipment. Moreover, it’s an easy, quick way to stay healthy. HIIT workouts are beneficial for legs, backs, and hamstrings too. In addition, HIIT workouts for beginners help to lose fat, gain muscle and increase metabolism.

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