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Few exercise programs can produce the incredible results found in high-intensity interval training. HIIT training is one of the most effective methods of exercise for burning fat, increasing endurance, and building lean muscle mass.
But why is interval training so effective? How does it differ from regular strength training or cardio exercise?
Keep reading for everything you need to know about HIIT workouts for beginners.
HIIT Workouts for Beginners: Why It Works
The most important thing you need to understand about interval training is how it differs from regular cardio training, such as jogging a few miles or putting in 30-45 minutes on an elliptical. This type of long, moderate-intensity exercise is known as aerobic exercise. During aerobic exercise, your body relies on oxygen to fulfill the energy demands of sustained activities.
HIIT workouts represent anaerobic exercise. This type of exercise involves short bursts of high-intensity activity that isn’t sustainable for long periods of time. This has been proven more beneficial for burning calories, both during and after the workout as your body recovers.
Additionally, anaerobic workouts offer the same results, if not better results, in shorter workout sessions. Imagine running 10 minutes’ worth of sprints instead of spending 45 minutes on an elliptical.
Finally, intense bursts of movement or exercise will also help you increase lean muscle mass regardless of whether you’re running, swimming, using a row machine, biking, etc.
HIIT Cross-Training/Strength Training for Beginners
If you’re looking to build or maintain lean muscle mass but want to improve your overall fitness level or burn fat, try incorporating these HIIT workouts for beginners.
Each major movement will be superset with the movement indented below it. To ‘superset’ means to transition directly into the next exercise without resting. Rest between sets.
Workout A
- Barbell squats
- Bodyweight jump squats
- Dumbbell bench press
- Burpees
- Pullups/assisted pullups
- Mountain climbers
- Seated dumbbell shoulder press
- Pushups
Workout B
- Barbell deadlifts
- Box jumps
- Incline Barbell Bench Press
- Jumping jacks
- Bent-over barbell rows
- Bodyweight lunges
- Dumbbell Push press
- Eight-count body-builders
The key to successful HIIT cross-training is learning how to pair essential compound movements (strength building) with explosive/cardio-based movements. Just remember to maintain the correct form while performing weight lifting movements.
HIIT Running for Beginners/HIIT Cardio
When it comes to HIIT workouts for beginners on the cardio side of the fitness spectrum, you have a lot of options.
You can use anything from treadmills, bikes, row machines, ellipticals, swimming pools, or the street outside your house.
The main concept of cardio interval training is to pair short bursts of intensity with periods of recovery. You can recover by resting or assuming a slower pace.
Below are some examples.
Workout A (Cardio Machine)
- Low to moderate pace for 90 seconds
- 75-90 percent effort for 30 seconds
- Repeat 5-10 times
OR:
- Low resistance/flat plane for 90 seconds
- High resistance/high incline for 30 seconds
- Repeat 5-10 times
Workout B (Sprints)
- 6-10 sprints at 75-90 percent effort
- Rest 90 seconds between sprints
Be sure to warm up and cool down appropriately to avoid injuries. You can practice dynamic warmups or incorporate a martial arts practice such as Qi Gong or Tai Chi before your workout to get in some extra practice with your discipline of choice.
Discovering More in Health and Fitness
We hope you enjoyed our simple guide on HIIT workouts for beginners.
Remember to prioritize your health and safety above all else while exercising. Listen to your body and know when to back off on intensity and when to rest or recover.
Good luck, and feel free to check out the rest of our articles for more workout and fitness tips!
