HIIT for beginners: recommended exercises and tips

HIIT for beginners is based on high-impact training with which results can be achieved in a fraction of the usual time. In that sense, performing between 10 and 20 minutes of this physical conditioning modality will achieve the performance of a cardio exercise that is around 40 minutes.

Its use is perfect for people who have little time to train, those who have sedentary habits and even for those who want to give their physical condition an extra boost. Therefore, from now on we delve into what HIIT is for beginners, how it is practiced and the ideal tips to progress.

What is HIIT and how to start your practice?

To answer what is HIIT we must know the meaning of its acronym, which leads us to High Intensity Interval Training in English, meaning high intensity interval training.

The intervals used are between 20 and 45 seconds of workouts that are interspersed with 10 or 15 seconds of rest. In this way, the tension in the muscles is promoted to be cumulative, resulting in the exponential multiplying of the results.

To start HIIT for beginners, a routine of 5 or 7 minutes and the use of exercises that are mastered is recommended, since an incorrect movement can cause injuries. Likewise, there is a simpler adaptation mode consisting of 60 seconds of running and 90 seconds of walking. Everything will depend on the response of the body.

Side squats are part of HIIT routines and can be practiced by beginners.

HIIT for beginners: what exercises are recommended?

HIIT for beginners should be tailored to the physical capabilities of each person. Thus, it becomes decisive that the exercises and the interval times are personalized.

The increase in intensity should be gradual to achieve the expected effectiveness. Among the recommended exercises to introduce are the following:

  • Anaerobic iron.
  • Race in tight spaces.
  • Twist flexion.
  • Squat
  • Step-up on wall or chair.
  • Star jump.
  • Short and long abdominal.
  • Bench dips for triceps.
  • Side lunges.

Now, in order to put all of the above into practice, it's time to learn about 2 HIIT routines for beginners that may seem demanding on the first attempts, but they work for weight loss.

Read also: The best exercise routine for beginners

1. 10 minute HIIT routine for beginners

In the first training, a sequence of 20 seconds of work should be followed, giving the maximum and 10 seconds of total rest.. You will only need your body and comfortable sportswear to carry out this session. Follow the step by step:

  • Perform a cross and front strike, also known as jab. To do this, stand by placing one leg in front of the other with an approximate opening of 10 centimeters and then execute a centralized boxing blow and another one crossed. Thus, the procedure must be applied with both arms.
  • 10 second rest.
  • Apply the star jump. Arms should be extended towards the sky in each jump and supported on the sides during falls.
  • 10 second rest.
  • Do sumo squats. The ideal technique is based on standing with a wide distance between your feet and placing them at 45 degrees. Also, the hands need to be together at chest level for each descent and ascent.
  • Each of the exercises must be repeated with great intensity and until the 20 seconds set is over. In turn, the series will be determined by the total 10 minutes.

2. 20 minute HIIT routine for beginners

In this case, the set of exercises will be done in 45 seconds of work and 15 seconds of rest. To access the 20-minute mode, it is necessary to have successfully passed the first training session.

In order to do so, use the series in this way:

  • Perform push-ups with your hands parallel to 2 inches apart. It is also allowed to support the knees to do the exercise.
  • 15 second rest.
  • Perform squats placing your feet within the line described by the shoulders.
  • 15 second rest.
  • Develop a trot on site or butt kicks. The secret is that the heels touch the buttocks during the upward movement.
  • 15 second rest.
  • Apply triceps bench dips using a stable chair you have available. The way to do it is from the back and with the palms of the hands on the chair; then the elbows are flexed and the person returns to the starting position.
  • 15 second rest.
  • Do lateral lunges following the technique of the toes set towards the front, while taking a long step and holding the position.
  • 15 second rest.
  • Repeat each movement until the 20 minutes pre-established.

HIIT intersperses short breaks between intense routines to complete training sets.

Tips for Progressing in HIIT

When it comes to HIIT for beginners, the way to progress is not secondary, since it depends on that factor that the body assimilates the efforts in a positive way. Therefore, the main tips to evolve as stipulated by specialists are the following:

  • Decrease rest: at the beginning, rest times are usually long. In this sense, going down the seconds that are used of rest is an effective technique to progress.
  • Add more explosive exercises: there are practices that require a higher intensity, so you can add races on considerable inclines.
  • Add intervals to the series: Including new jobs in the full sequence not only adds versatility in terms of muscle groups being driven, it means a higher level of demand.

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HIIT adapts to each person

In short, HIIT for beginners is a tool to burn calories at an accelerated rate and without the need to require long training sessions. In addition, it can be adapted to each person according to their physical possibilities.

The best way to get into the dynamics of HIIT for beginners is by adding exercises, loads, intervals and intensity as the body adjusts and improves fitness. In this sense, excesses are not an option that can be sustained in the long term.