HIIT For Beginners: Recommended Exercises And Tips

It takes time to lose weight. However, if you are looking for an intense routine that can shorten your body’s response time, high intensity interval training for beginners is the solution!
HIIT for beginners: Recommended exercises and tips

HIIT for beginners, or high-intensity interval training, can 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 is perfect for people who do not have much time to exercise, those who have sedentary habits, and even for those who want to improve their physical shape. In this article we will tell you all about HIIT for beginners and how it is practiced, and we will also share some tips to help you.

What HIIT is and how to get started

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

The intervals consist of between 20 and 45 seconds of training followed by 10 to 15 seconds of rest. Thus, it promotes cumulative muscle tension, and therefore it multiplies the results exponentially.

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

There is also a simpler adaptation modality that consists of 60 seconds of running and 90 seconds of walking. It all depends on the body’s response.

A woman who does HIIT
Squats with bone slipping can be included in HIIT routines and are perfect for beginners.

HIIT for beginners: Recommended exercises

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

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

  • Anaerobic boards
  • Jog on the spot
  • Arm raises
  • Squat
  • Step on a stool or chair
  • Jumping jacks
  • Short and long sit-ups
  • Triceps dips
  • Side outcome

Now it’s time to learn about two HIIT routines for beginners that may initially seem demanding. 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 just need comfortable workout clothes for this routine. Follow these steps:

  • Make a front and cross punch, also known as a jab. To do this, stand straight up and place one leg in front of the other, about 20 cm apart. Then perform a box stroke, and a new one at the intersection of the previous one. Thus, you need to use both arms.
  • Rest for ten seconds.
  • Make jumping jack. Stretch your arms toward the sky in each jump and drop them along the sides as you land.
  • Rest for ten seconds.
  • Do sumo squats. To do them properly, stand with your feet slightly wider than a hip width apart and twist your feet out, at a 45-degree angle. Your hands must be squeezed against your chest each time you bend down and up.
  • Repeat each exercise intensely until you have completed the 60 seconds. Do as many reps as you can in ten minutes.

2. 20-minute HIIT routine for beginners

In this case, the routine will consist of 45 seconds of training and 15 seconds of rest. To proceed to this routine, you must be able to do the first one correctly.

Do the series as follows:

  • Do push-ups with your hands 20 cm 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 on the spot or do butt kicks. The secret of this exercise is to make sure that your heels touch your buttocks during the upward movement.
  • Rest for 15 seconds.
  • Do triceps dips with a stable chair you have at home. To do them, turn around and place your palms on the chair. Then bend your elbows and return to the starting position.
  • Rest for 15 seconds.
  • Make side bends by keeping your toes forward while taking a long step to the side with one leg and holding the position.
  • Rest for 15 seconds.
  • Repeat each exercise until you have completed the 20 minutes.


Tips for progress in HIIT

When it comes to HIIT for beginners, you will develop secondarily, as this factor plays a role in how the body positively assimilates the exercise. The most important tips experts recommend to help you improve in HIIT are the following:

  • Reduce the pauses. In the beginning, rest periods are usually long. In this connection, reducing rest periods is an effective way to develop.
  • 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 set will not only activate more muscle groups, but will also make you work harder.
A woman tired due to exercise.
HIIT combines short breaks between intense exercises to complete the training set.

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 workouts. It can also be customized for each person, according to their physical abilities.

The best way to develop in HIIT is to add exercises, loads, intervals and intensity when your body adapts and you improve your physical shape. Remember that you should not overdo it in the beginning, as you will not be able to keep up.

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