Basic HIIT Routine for Beginners
By The Lifesciences Magazine
Whether you’re short on time, kit, or motivation — all three, perhaps — then it’s time to switch up your training with HIIT
four people doing box jumps in cross-training class
Whether you’re a beginner to exercising or have been sweating it out on the daily for years now, you’ve probably heard of HIIT. Or, perhaps, you’ve been searching for HIIT Routine for Beginners and you’ve ended up here.
Either way, the HIIT methodology, and framework have taken the fitness ecosphere by storm over the past six to seven years, with trainers and health personalities swearing by the benefits of going hard and fast in an effort to blast your fat stores, increase strength and boost metabolism.
Moreover, if the evidence is to be believed, HIIT Routine for Beginners works. And it takes half the time of a standard workout, which means that long slogs on the exercise bike are out and short, sharp bouts of exercise — from bodyweight blasts to dumbbell burners — are very much in.
But, where to start? Is starting HIIT as easy as carving out some space and repping out a handful of exercises until you collapse in a sweaty mess, or is there more of a science to it? Below, take a closer look.
For novices, HIIT has plenty of appeals. The majority of HIIT Routine for Beginners will be wrapped in under 20 minutes and, despite the ‘high-intensity’ part of the acronym, beginners can choose how hard to go.
Similarly, if you want to get started, you don’t need to invest in any kit. Bodyweight exercises — such as burpees, shadow boxing, and plyometric work, we’ve listed a few below — are ideal starting points for those looking to switch up a stale exercise routine.
“HIIT is suitable for beginners because the majority of the movements that should be programmed into a HIIT workout are simple to follow, simple to execute and you can change the difficulty via the intensity of the movements. The intensity should be the same for whoever is taking part.”
It also works for experienced guys looking to gain an edge on their training, as using HIIT could be a smart move to improve both recovery time and explosive strength. “It can help to improve your recovery times — as you’re going from high-intensity intervals into these lower intervals — and, over time, you can start to reduce that recovery time,” says Fearon.
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“It can push up your anaerobic threshold, creating a better base for all of your aerobic stuff. For long-distance endurance, for example, you may be able to produce more power and energy consistency over a long period of time, due to interval workouts. You’re pushing past that boundary numerous times during a session.”
Here is the Basic HIIT Routine for Beginners;
1. Burpees
From a standing position, squat down until your thighs are parallel to the floor and place your palms on the floor.
From there, kick your feet back as far as you can while keeping your arms extended.
As soon as your feet land jump them back in towards your hands, then jump up into the air and immediately squat down to go into the next rep.
Men’s Health says: A solid core is key to avoiding sagging hips when you kick your feet back. Performing just 10 reps of chest-to-floor burpees at a fast pace can rev your metabolism as much as a 30-second, all-out bike sprint, according to a study from the American College of Sports Medicine. Therefore you can add burpees to your HIIT Routine for Beginners.
2. Shadow Boxing
Adopt a fighting stance and bounce on your toes as you shadow box.
Dip and weave to your heart’s content.
Men’s Health says: Cycle between low- and high-intensity punching for a HIIT Routine for Beginners. Research from Forza found that boxing can nuke a red-hot 800 calories per hour.
3. Treadmill Sprint
Increase the incline on a treadmill
Gradually build up speed
Sprint at full speed for the designated time.
Men’s Health says: Fancy a harder challenge? Turn the treadmill off and push the tread manually with your feet for “deadmill” sprints.
4. Box Jumps
Set yourself a comfortable distance from the box with feet shoulder-width apart
Drop quickly into a quarter squat, swing your arms, and explode upwards to jump onto the box
Land as softly as possible. Now step backward off the box under control
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Men’s Health says: The American Council on Exercise estimates that, when used in an interval format, box jumps can scorch over 360 calories after four total rounds. However, it is beneficial to add box Jumps to HIIT Routine for Beginners.
5. Battle Ropes
Anchor the rope at its center 15–20 feet away
Take an end in each hand with your arms extended at your side. Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can
As you let that arm drop to the starting position, raise the opposite side
Continue alternating your left and right arms, whipping the ropes up and down as fast as you can
Also Read: 7 Essential Snacks to Keep in Your Gym Bag
