Just hearing the words High-Intensity Interval Training or HIIT makes everyone think this method of training is an intense one. No wonder why many beginners are likely to disregard HIIT in their regular training.
Little did they know, regardless of your current fitness level, there is always a way to dial your exercise intensity up or down to fit your current conditioning level. This article will provide you 5 quick and easy HIIT workouts without hurting yourself.
But before hitting the gym to do some HIIT, make sure that you’re wearing your best workout clothes for women and best mens workout clothes. We must put some considerations on picking your best workout clothes.
I swear, the feeling of being comfortable in what you wear while working out really helps a lot. Trust me, wearing your best workout clothes will help you to get in shape in no time!
High-Intensity Interval Training
Lauded for its fat burning, strength training and efficient nature, HIIT has been deemed one of the most effective workouts. HIIT is basically any workout that switches off between intense bouts of activity and periods of less intense activity or total rest.
From indoor and outdoor running to strength training, and everything in between, this kind of workout can lend itself to almost any form of exercises. With its goal to repeatedly raise and lower your heart rate.
This workout lasts for about 10 to 30 minutes. Despite how short a HIIT workout can be, it can burn quite a bit of calorie. In some cases, these workouts can burn up to 30 per cent more calories than other workouts.
The Beginner Tips You Need
We suggest taking HIIT classes two times a week because you will only cause more harm than good if you do HIIT every day. Giving the thought that you’re a beginner and we don’t want that to happen.
Just like what you usually do before the workout, starting a proper warm-up will set the tone for the rest of the workout. Warming up is definitely essential since it helps to increase body temperature, raise heart rate, and get your muscles ready to fire up at top speed.
5 Quick and Easy HIIT Workout Guidelines for Beginners
To kick off your HIIT journey without a hitch, here are five fat-burning, muscle-building interval workouts to try. These routines can take any beginners into elite HIIT beast in just a few months.
Each routine involves performing easy-to-master and convenient exercises made just for you. All you need is basic equipment, a mat, water, and some willpower.
The rest is just details, as the saying goes. Courtesy of Runner’s Blueprint.
Workout I – The 15-minute Simple HIIT Full Body Routine
The following workout combines basic cardio and bodyweight exercises you can do anywhere, anytime—hence it’s ideal for the complete beginner. Complete the following circuit five times, resting one minute between each round.
10 Pushups
Video courtesy of Calisthenicmovement on YouTube.
20 Jumping Jacks
Video courtesy of Howcast on YouTube.
10 Modified Burpees
Video courtesy of The Cornerstone Fitness Channel on YouTube.
Workout II—The 15-Minute Kettlebell Routine
In my experience, kettlebell training is the ideal HIIT tool for pushing heart rate to the max, especially when you’re pressed for time.
The following routine calls for three minutes of intense work followed by two minutes of complete rest. Do as many reps as possible in each three-minute round. Complete five to six rounds.
Kettlebell Situps
Video courtesy of JohnnyFit on YouTube.
American Kettlebell Swings
Video courtesy of CrossFit®on YouTube.
Kettlebell Clean and Press
Video courtesy of FAFITNESSBLAST on YouTube.
Kettlebell Goblet Lunge
Video courtesy of Mountain Tactical Institute on YouTube.
Workout III – The 20-Minute Lung Busting Routine
Consisting of the mainly cardio-based move, the following routine will increase your heart rate like nothing else. Perform each exercise for one minute, moving from one move to the next with no rest.
Once you finish the circuit, rest for two minutes, then repeat two to three times.
Squat Jumps
Video courtesy of FitnessBlender on YouTube.
Kettlebell Swings
Video courtesy of Men’s Health on YouTube.
High Knees Jog
Video courtesy of Alicia Rath on YouTube.
Burpees
Video courtesy of XHIT Daily on YouTube.
Workout IV—The Lower Body Sculptor Routine
If you’re looking to build up your lower body strength and endurance while getting in some fat-burning cardio, the following routine is ideal. Perform each exercise for 45 seconds, taking a 30-second break between each. Shoot for five rounds.
Air Squats
Video courtesy of 12 Minute Athlete on YouTube.
Alternating Lunges
Video courtesy of Kai Simon on YouTube.
Wall Squats
Video courtesy of ScottHermanFitness on YouTube.
Squat Jumps
Video courtesy of Howcaston YouTube.
Workout V—The 30-Minute Total Body Feast
This is a challenging routine, so be careful. Complete 12 to 16 reps of each with 30 seconds rest in between. Repeat the circuit as many times as you can in 30 minutes.
Kettlebell Swings
Video courtesy of Criticalbench on YouTube.
Spiderman Pushups
Video courtesy of Precision Movement by Eric Wong on YouTube.
Jump Lunges
Video courtesy of Howcast on YouTube.
Plank Jacks
Video courtesy of POPSUGAR Fitness on YouTube.
Weighted Russian Twists
Video courtesy of ScottHermanFitness on YouTube.