Are you trying to lose weight or just improve your overall fitness? If you are, then doing High-Intensity Interval Training or also known as HIIT workouts is the way to go! We are going to look into some really effective HIIT workouts for beginners to lose weight and build those muscles.
Doing HIIT sessions two or three times a week will improve your strength and stamina drastically and bring you closer to your fitness goals.
It can be challenging to do HIIT workouts at first if you’re not used to working out. That’s why we will be looking into some of the HIIT workouts that are free, suitable for beginner level and can be done at home or anywhere.
What Are HIIT Workouts?
HIIT stands for High-Intensity Interval Training.
But, why is it “high intensity”?
Because you are to work to your maximum capacity and push your limits during a short period of time.
It is usually a set of short and intense bursts of physical activity with intervals of quick rests.
You basically alternate between short intervals of high-intensity exercises and even shorter intervals of rest. For example, 30 seconds of high-knees and then 10 seconds of rest.
HIIT Workouts Are Excellent For Weight Loss
Researchers have found out that doing HIIT can increase your metabolic rate remarkably for hours after exercise (source). When done correctly, this type of workout creates a huge metabolic disturbance that allows your body to keep burning calories for up to 24 hours.
Studies also show that HIIT burned about 25% more calories than the other forms of exercise (source). HIIT is likely to help you burn more calories than traditional exercise, or at least burn the same amount of calories in a shorter amount of time.
Another good thing about HIIT is these workouts are shorter, rarely exceed 30 minutes which saves you a lot of time. Hence, HIIT is also suitable for busy people like you and me who have little time to exercise.
Tips When Doing HIIT
Before moving into the HIIT workouts, there are some great tips that beginners should know. If you’re not a HIIT beginner, you can skip these tips and head on to the workouts.
And even though the routines below are for beginners, they could still be a challenge to you.
Here are the important tips that will help you do HIIT correctly and bring you closer to your fitness goal.
Focus On Your Form
Having a proper form is much more important than the number of reps you performed.
Because without the correct form, you might get yourself injured.
Whether you’re doing HIIT, preparing for your first marathon or lifting weights in the gym, having good techniques is essential for efficient and injury-free training.
The right technique can ultimately help you maintain proper form. This is important for beginners because it is the best time to build good habits from the start.
In short, focus on your form, speed comes later.
You Don’t Need To Do HIIT Every Day
If something is good, more must be better, right? You decided to do it every day.
Anyways, it only requires a short amount of time to do HIIT. Let’s take full advantage of it!
Err. No, you don’t need to do HIIT every day.
If you are want to do HIIT properly, you need to allow recovery time in between workouts to maximize the training results. This also helps prevent injuries and muscles from being overused or overtrained.
When you do high-intensity physical activities, your muscle undergoes micro-tears, so you have to allow some time for your body to properly recover. That’s how muscles grow too.
If you’re a total beginner, you can try doing two HIIT sessions a week. Once your fitness level gets even better, you can go for three or four times a week.
Do What’s Comfortable For Your Fitness level
Okay, it’s obvious that HIIT workouts are all about intensity and pushing your limits, but your body hasn’t adapted to this type of training yet. If you’re pushing yourself too hard early on, you might lead to injury or burnout.
As a beginner, you can keep an eye on your heart rate or stop when you need to. You can always take a few breaths, let your body recover a little bit and get back to it again.
Stay within your fitness level until you think you can do more. Then, take it up a notch.
To summarize this point – Listen to your body.
This is especially a great tip for those for are taking up HIIT for the first time.
5 HIIT Workouts For Beginners You Can Do Anywhere
Once again, keep in mind that you should start at your fitness level and go at your pace. Push yourself to the limit, but if you can’t keep up with it, you can always stop for a few seconds to breathe.
Here are some awesome HIIT workouts for beginners you can do at home or at the gym.
1. 10 Minutes Beginner HIIT
If you’re a total beginner and you haven’t been working out for a very long time, this 10-minute Beginner HIIT is excellent for you. The exercises in this video are very beginner-friendly and the duration is also shorter compared to the other HIIT workouts.
2. Low Impact Full Body HIIT Workout
This HIIT workout is low impact as well, making it very suitable for beginners. The whole workout is about 30 minutes long.
3. 15 Minute Fat Burning HIIT Workout with No Equipment
This 15-minute HIIT routine by Natacha Océane is short but it is more intense than the two workouts above. Since some of the movements involve jumping, you will need to control your breathing more.
4. The Six-Minute Full Body HIIT Workout
While six minutes may be short, this workout targets your whole body and you will be feeling the burn in your arms, core and legs in no time! You don’t really stop during your rest period in this full-body workout, so you will sweat in this short period of time.
5. 30 Minute HIIT Cardio Workout At Home With Warmup
This is our all-time favorite and one of the best HIIT workouts for beginners out there! It has warmups and the exercises are straightforward. We particularly like the 1-minute plank at the end of each round which is a great challenge and a terrific fat burner!
Start Your HIIT Workout Today
Honestly, we are all really busy people. Who isn’t, right?
We already have so little time to do the things that matter, yet we still need to workout to sweat off those fats.
Since HIIT workouts are short (30 minutes or less) and burn almost the same or more amount of calories than running a few miles, it makes sense to do HIIT workouts.
I still hate high-intensity interval training, but I’m not complaining when it comes to the results.
Sometimes you just have to keep pushing yourself to get where you want to be. The more you do, the stronger you become.
Soon you might even get so fit that you have to add more HIIT sessions per week.
Finally, if you’re looking for a challenge, why not try this 9 Minute Full Body HIIT Workout With Weights. With weights added to your HIIT sessions, you can definitely feel the burn even more.