You tried running and hated it. Weight training hasn’t given you the results you wanted. Zumba was a bust, and so was spinning. You want to get into better shape, but you’re running out of options.
Maybe it’s time to hop on the HIIT bandwagon. HIIT is the hottest fitness trend in 2018 and for good reason. If you’re a newcomer, here’s what you need to know about HIIT for beginners.
What is HIIT?
HIIT stands for High-Intensity Interval Training. As its name suggests, you pound out an activity at a high level for a brief time then take a rest before your next interval.
Interval training is nothing new. The difference is the high intensity. For HIIT to be effective, you need to give it your all during those quick intervals. The exercise periods will feel short, but with enough repetition, you’ll get a great workout in by the end.
The interval lengths vary with HIIT workouts depending on the exercise you’re doing and your ability level. However, a common constant is that the rest periods are half as long as the exercise periods.
HIIT also tends to use shorter intervals than other forms of interval training. In many cases, you’ll have 40-second exercise periods with 20-second rests in between. Another common arrangement is one-minute exercise intervals with 30-second rests.
There’s a form of HIIT called Tabata training that’s gaining a lot of traction. It uses especially short intervals: 20 seconds of exercise with 10 seconds of rest in between. You do eight cycles of this in a row for a four-minute routine. You can do as many repeats of these four-second routines as you like, but most people max out at 20 or 30 minutes.
How Does HIIT Work?
HIIT gets great results in a number of ways. First, the high intensity gives your cardiovascular system a massive workout. As long as you’re putting all your effort into those exercise periods, you’ll strengthen your heart in no time. That lowers your risk for cardiovascular disease.
HIIT also helps you build lean muscle and burn fat in a minimal amount of time. For that reason, it’s a great workout for weight loss. The intensity of it boosts your metabolism too, so you’ll keep burning calories for hours after you’re finished.
Overall, HIIT can offer great benefits to your health. For some people, it’s able to lower their triglycerides (fat in their blood), blood pressure, and bad cholesterol. It can also help to stabilize blood sugar levels.
How Do I Know if HIIT is a Good Fit for Me?
HIIT is a great choice for so many people because it’s so easy to customize. You can make it fit your specific fitness goals and areas of focus. You can also tailor it to your fitness level.
Of course, the first thing you need to do is talk to your doctor. Each body has its limits, so you should ask your doctor before starting any new workout routine. They can also help to guide you on the level of exertion your body can handle.
With that in mind, HIIT is especially helpful for certain groups of people. If your focus is on cardiovascular health or weight loss, you’ll probably get great results from HIIT.
HIIT is also helpful for building lean muscle mass and lowering your body fat percentage. If your goal is to “bulk up,” HIIT might not achieve the results you’re looking for. Still, there are countless ways to customize your HIIT workout to your specific goals.
HIIT is also a great fit for people with little time to exercise. You can get a great workout in half an hour or less, so it’s perfect for people with a busy schedule.
The short intervals in HIIT also have their own appeal. If you haven’t worked out in a while, the short intervals seem less intimidating than an hour-long workout. If you tend to get bored during workouts, HIIT fixes that problem as well.
What Do I Need to Know About HIIT for Beginners?
If you’re a beginner, there are a few precautions you should take and tips you need to know.
First, it’s best to start small and build up to more intense exercises and longer sessions. Push yourself enough to get results but not so much that you could injure yourself.
Second, HIIT isn’t a workout you should do every day of the week. Pros recommend a maximum of 3-5 HIIT sessions per week. As a beginner, start out with one and build more into your routine.
Third, find HIIT routines that cater to your resources. If you have a home gym or you belong to a gym with tons of equipment, you’ll have more options available. If you don’t, there’s no shortage of HIIT workouts you can do with no equipment in the comfort of your own home.
Fourth, make sure you do a five-minute warm-up and a five-minute cool down in every HIIT session. If you don’t it’s a recipe for injuries and soreness that could take you out of the game.
Fifth, never skip the rest periods. Some beginners get to their first few rest periods and say, “I can keep going, so I might as well burn as many calories as I can.” The rest periods are there for a reason and you’ll burn out if you don’t use them.
Sixth, be aware of your body. If you start to feel chest pain, lightheadedness, or difficulty breathing, stop and cool down. If the problem persists, get emergency medical attention.
Finally, if you’re not doing a group class or working with a trainer, find a great timer. There are plenty of smartphone apps you can download that will alert you to each exercise interval and rest period.
What’s a Good HIIT Workout for Beginners?
The beauty of HIIT is that you can customize it to fit your goals. This HIIT workout for beginners is a great start. There are plenty of free workout ideas online to help you customize the perfect workout for your needs.
Getting Started with HIIT
As with any other workout program, HIIT requires trial and error. Everyone’s fitness level and desired results are unique, so it’s all about finding a plan that works for you. The “HIIT for beginners” tips above can help you get started.
For more fun ways to get in shape, check out our fitness blog.