It can feel like it takes forever to build up your cardio stamina as a fitness beginner. Something you can do to speed up the process and become fitter faster is to engage in high-intensity interval training (HIIT) workouts.
Not all HIIT workouts are appropriate for fitness newcomers as injuries occur easily if the exercises are not performed properly. To help you avoid potential injury, try incorporating one of these three beginner HIIT workouts into your fitness routine.
Beginner Bodyweight HIIT Workout
A good starting point when it comes to HIIT is workouts where your only equipment is your own bodyweight. By using just your body to run through these routines can help keep you from overextending and injuring yourself as you become familiar with how HIIT workouts work
There is still the potential for injury when performing any kind of HIIT workout, as they are usually fast-paced and intense. Be sure to listen to your body and rest if you begin to feel too tired to properly complete the exercise.
You will need to perform this HIIT workout four full times with a one-minute rest between each of your three rounds.
- 10 push-ups
- 10 sit-ups
- 20 jumping jacks
- 10 cherry pickers
Simple Running HIIT Routine
HIIT is an excellent way to strengthen your running as it builds not only your endurance but also your speed. Another benefit is that HIIT is an engaging way to maximize your calorie burn and fat loss while running, since maintaining the same pace while running does not burn as many calories.
HIIT running workouts can be done either indoors or outside. You will have greater control if you workout on a treadmill, especially as a treadmill will allow you to add the incline portion of this workout accurately.
Interval Duration ---> Speed, Incline %- 5 minutes ---> 3.5, 0%
- 1 minute ---> 7.0, 2%
- 30 seconds ---> 4.0, 2%
- 1 minute ---> 7.0, 2%
- 30 seconds ---> 4.0, 3%
- 1 minute ---> 7.0, 3%
- 30 seconds ---> 4.0, 3%
- 1 minute ---> 8.0, 3%
- 30 seconds ---> 4.0, 4%
- 1 minute ---> 8.0, 4%
- 30 seconds ---> 4.0, 4%
- 1 minute ---> 9.0, 4%
- 30 seconds ---> 4.0, 5%
- 1 minute ---> 9.0, 5%
- 5 minute ---> 3.0, 0%
As you try out this HIIT workout, don’t be afraid to tailor it to your personal abilities. If the high interval speed is too much, drop it down to the highest speed you can safely maintain.
Novice Strength-Building HIIT Session
Beginners to HIIT can find themselves in trouble when attempting a strength-building HIIT workout. Many novices choose their regular lifting weights for HIIT exercises and you do not want to do that as it can cause dangerous overextension. So, unless you are a regular weightlifter, try starting with dumbbells weighing between 5-10 lbs. Also, if the dumbbells have hexagonal sides rather than round, that will help as you perform these exercises.
Unlike the other HIIT workouts, I won’t be defining how many reps you should perform for each interval. As there is a high potential for injury if you overextend, it is better if you listen to how your body is feeling and just do as many as you safely can perform within the time limit.
For each of these weighted exercises, you will perform the stated exercise for 20 seconds at high-intensity then rest for 10 seconds. Repeat the exercise interval for four minutes then move on to the next exercise.
This shoulders and legs workout incorporates a combination of 5 different exercises:
Dumbell Swing Exercise
Hammer Curls
Their are a lot more weight traning exercises on my exercise and workout section where you can choose a from a myriad of different exercises, you can mix and match them and vary them up as you like.
As you slowly incorporate HIIT into your regular workout routine, you will be able to see the strengthening and endurance-build effects. Just be sure to be safe and not to push too hard as you move forward with your new HIIT workouts.
