Beginners HIIT training seems like a terrifying idea, doesn’t it? It may seem like something that only super fit athletes, who enjoy suffering, would want to do. But that’s certainly not the case. HIIT is accessible to everybody. With the proper plan and some patience, you will be on your way. This is an extremely effective training. It provides you with a lot of results and in no time. Plus you don’t need any fancy equipment. I can help you get started, without fear or confusion.
What Is High Intensity Interval Training For Beginners?
Beginners HIIT training is a series of intense workouts with breaks in between. Holding for 20-30 seconds while pushing your body. You then take a break for 30-60 seconds. Then you repeat. It’s the simple concept. The hard part is very challenging and safe. Your heart begins to beat rapidly. Your muscles are busy! Then you get a rest to catch your breath. This work/rest pattern will optimize the effectiveness of the workout. It also ensures that it’s possible with a fresh individual. Never is it expected that you will go 24/7. Rest periods come to the rescue!
The term intensity may make you think of something you don’t want to try as a beginner. Intensity is relative. Running fast is a lot for one. To someone else going uphill is an ordeal. You are the only one that can have an idea of what hard is for your body. The idea is to get to the point where you are breathless, but not dizzy. Should be able to say a few words, but not a sentence. That’s where it’s right.
The Surprising Benefits You Will Feel Fast
The reason why folks like high intensity interval training for beginners is because of the quick results they’re going to obtain. There’s not a wait months to see a change. You’ll see a difference after 2 weeks. Firstly, your heart becomes stronger. At rest, your heart rate decreases. Every day activities, such as going up and down stairs, do not make you feel as tired. Second, you continue to burn calories after you’re done exercising. This is known as “after burn effect”. Your body continues to burn calories after you’ve been sitting in front of the TV or sleeping.
Time saving is another great advantage. A HIIT session only takes between 15-20 minutes. This includes warm up and cool down. There’s no excuse to miss out on some exercise any longer. Short on time? Get a quick HIIT workout at home. No gym fee will be required. No waiting to get machines. All you need is your body weight and some floor. Plus, HIIT will boost your mood in no time. It’s a hard effort and releases feel good chemicals in your brain. You feel good at the end of the exercise, instead of bad.
Your First HIIT Workout Step By Step
Let’s take a look at a real HIIT for beginners workout. A watch or phone timer will be required. Program for 20 seconds on and 40 seconds off. Each exercise should be repeated three times before you go onto the next exercise. That is, you rest for 40 seconds and exercise one for 20 seconds, and then repeat. Three times total. Afterwards rest for 1 minute and repeat the exercise.
Your first routine is here! Jumping jacks but at a slow pace. Maintain the motion of feet and the swinging of arms. After 20 seconds stop and rest. Next do knee lifts. Stand straight, lift one leg (knee) and press it to chest while changing quickly. Third do squats. Sitting down to the chair, lower your hips and stand up. Last do push ups from your knees. Back straight and lower chest to floor.
Don’t focus on speed. Focus on good form. Stop before 20 seconds if you find it too long. That is fine. You are forming a habit, you’re not proving something. Walk slowly and take some deep breaths for 2 minutes at the end of the four exercises. Then do the entire circuit again. You don’t spend more than 15 minutes doing exercise. You did it.
Safety Rules That Protect Your Body
There are safety rules for beginner’s high intensity interval training. Follow these and you will be injury free. Always warm up for 5 minutes first (Rule # 1). Lightly walk arm circles and leg swings. Cold muscles are susceptible to injury. Listen to your body – this is rule two. If it hurts, STOP. Shortness of breath and burning is normal. Joint pain is NOT normal. Rule #3: Drink plenty of water. Water is to be consumed before and after and not during the intense parts.
Rule #4: Know the difference between pushing hard and pushing too hard. Sit down if you feel dizzy, feel nauseous or notice black spots. Don’t feel like a weakling for stopping. You are smart. Rule #5 Take Rest Days. Avoid exercising HIIT back to back. Your muscles need time to heal. For a beginner, two to three HIIT workouts each week should be enough. On other days go for a walk or do gentle stretching. This will be appreciated by your body.
How To Breathe And Move Correctly
Although breathing is a fairly straightforward process, many beginners get it wrong during their beginner HIIT workouts. If you are doing hard work you may unconsciously be holding your breath. Do not do that. Breath-holding raises blood pressure, and can cause dizziness. Rather exhale on the difficult portion of the movement. Take a breath in on the easy return. This is done at the squat position, for instance, while inhaling. When you push up to stand breathe out hard. This beat helps you to hold out longer.
The manner of the movement is also crucial. Remember to keep the abdomen closed in. That is, tighten up your gut as if someone is going to poke you. Avoid letting lower back arch or round. Shoulders should stay down away from your ears. The knees should NOT cave in and should be over your 2nd toe. If you’re not able to maintain a good form, slow down. It’s better to do a few reps properly, than a lot of reps improperly. Weeks will be lost from bad form.
A Sample Weekly HIIT Schedule
It’s better to be consistent than perfect. A realistic time schedule for beginner’s high intensity interval training. Monday do your first HIIT workout. On Tuesday go for a half hour stroll. Repeat HIIT workout on Wednesday with different exercises. Don’t squat, use lunges instead. Do push ups to shoulder taps. Take it easy on Thursday and either rest or stretch. Your 3rd HIIT workout of the week will be on Friday. On Saturday, have a fun activity, such as dancing or hiking. Sunday rest.
This is an example of the 3 HIIT and 3 active recovery days. There is no such thing as overdoing it! The work time can be extended to 25 seconds after 4 weeks. Or decrease rest to 35 seconds. However, be sure to make that transition at a leisurely pace. Take it easy on your body. There are people who are still able to get fantastic results while they continue to work at 20 seconds each round for two months. No going-faster trophy! Be consistent with only health benefits in mind.
Final Thought
When you begin HIIT workouts for beginners, you’re literally giving the present you to your future self. It’s not necessary to be fit to begin with. The first step to getting fit is to start! It is the first week that is the most difficult. Your lungs will become inflamed. You will have a trembling in your legs. You might think that you can’t do it. However, there is something wonderful that occurs. Second week seems somewhat easier. The third week it is the burst of effort that you are looking forward to. Your confidence grows. You discover your body can do more than you thought!
Keep in mind that all the pro’s were once beginner. All of the athletes have had a day one. Never compare your starting point with somebody else’s mid-point. Come along thrice a week for yourself! Maximize the 20 seconds, do the best you can! Take rest breaks as necessary. And have faith in the process. There are no straight lines when it comes to progress. Some days there will be good days. On other days, you will be feeling tired. That is normal. Keep going anyway. Together your heart, muscles and mind will all be stronger.
Frequently Asked Questions
How long should my first HIIT workout be?
Your first workout should last no more than 12 to 15 minutes including warm up and cool down. Start with a 5 minute warm up then do 8 minutes of intervals then a 2 minute cool down. Short sessions prevent burnout and injury.
Can I do high intensity interval training for beginners if I am overweight?
Yes absolutely. Modify the moves. Do step touches instead of jumping jacks. Do wall push ups instead of floor push ups. Do slow squats without jumping. The intensity comes from your effort not from fancy moves. Many successful HIIT beginners started with low impact versions.
What equipment do I need?
None. Body weight exercises work perfectly for beginners. As you advance you might add a yoga mat for comfort or light dumbbells. But for the first two months just use your own body. Your weight provides enough resistance.
How will I know if I am working hard enough?
Use the talk test. During a work interval you should be able to say two or three words but not a full sentence. If you can chat easily you are not working hard enough. If you cannot speak any words you are working too hard. Adjust your pace until you land in that breathless but not gasping zone.
Why do I feel sore the next day?
That is called delayed onset muscle soreness or DOMS. It is normal for beginners. Your muscles are adapting to new stress. Light movement like walking or stretching helps reduce the soreness. If the pain is sharp or in your joints you overdid it. Take two extra rest days.
Can I do HIIT every day?
No please do not. Your muscles and nervous system need recovery time. Two or three days per week is ideal for a beginner. On off days do low intensity activities like walking swimming or yoga. Overtraining leads to fatigue injury and frustration.
What should I eat before a HIIT workout?
Eat a light snack 30 to 60 minutes before if you feel hungry. A banana a small handful of nuts or half a slice of toast with peanut butter works well. Do not eat a heavy meal right before. That can cause nausea. Also drink water not sports drinks. You do not need extra sugar.
How soon will I see results?
Many beginners notice more energy after just one week. Visible body changes like losing inches typically take four to six weeks. But internal changes happen faster. Your heart health improves within two weeks. Your sleep gets better. Your stress levels drop. Celebrate those small wins every single week.
