Aerobic Tips Weight Loss

HIIT for beginners: exercises and tips

HIIT for beginners

Losing weight can take time. However, if you are looking for an intense routine that can shorten the body’s reaction times, HIIT for beginners is the way to go. Find out more!

HIIT for beginners is all about high-impact training that gets results in a fraction of the time. In other words, by doing 10 to 20 minutes of HIIT, we reach the performance of a cardio exercise that would last 40 minutes.

On the other hand, this fitness modality is ideal for people with little time to train, those who lead a sedentary lifestyle, or those who want to improve their physical condition. Today, we are therefore interested in the practice of HIIT for beginners. We also offer you the best advice to progress.

What is HIIT, and how to start practicing it?

HIIT and how to start practicing it

To answer this question, we need to know the meaning of its acronym. It stands for High-Intensity Interval Training in English. In other words, high-intensity interval training.

The intervals are between 20 and 45 seconds of training interspersed with 10 to 15 seconds of rest. Thus, it promotes accumulative muscle tension, then exponentially multiplies the results.

To start the practice of HIIT, we recommend a routine of 5 to 7 minutes with exercises already mastered. Incorrect movement could cause injuryThere is also a more superficial adaptation modality which consists of 60 seconds of running and 90 seconds of walking. It all depends on the reaction of the body.

See also  Exercises to lose weight fast, according to science

HIIT for beginners: what exercises are recommended?


HIIT for beginners should be tailored to each individual’s physical abilities. It is, therefore, essential that the exercises and intervals are personalized.

In addition, the increase in intensity must be gradual to achieve the expected effectiveness. Among the exercises recommended to start this practice, we suggest the following:

  • Anaerobic plank.
  • Running in tight spaces.
  • Bending with a turn.
  • Squat.
  • Step up on a wall or chair.
  • Jumping jack.
  • Short and long abs.
  • Side slits.
  • Dips.

However, before practicing these exercises, it is essential to know 2 HIIT routines for beginners that may seem demanding the first few times but work perfectly for weight loss.

10-Minute Beginner HIIT Routine

HIIT Routine

During this first training, you must follow a sequence of 20 seconds of work by giving the maximum, then 10 seconds of total rest. You only need your body and comfortable sportswear. Here are the steps to follow:

  • Perform a cross and frontal punch, also known as a jab. To do this, stand with one leg in front of the other with an opening of approximately 10 centimeters. Then do a centered boxing punch and then another crossover. This movement must be applied with both arms.
  • Rest for 10 seconds.
  • Do jumping jacks. It involves extending your arms skyward with each jump and then bringing them back to the sides between jumps.
  • Rest for 10 seconds.
  • Then perform sumo squats. The ideal technique is to stand significantly between the feet, which are positioned at 45 degrees. In addition, the hands should be joined at chest height for each descent and each ascent.
  • Each exercise should be repeated with high intensity until 20 seconds have elapsed.
See also  11 tips for not leaving the gym after a month

20-Minute Beginner HIIT Routine


In this case,  the set of exercises is carried out over 45 seconds of work with a rest of 15 seconds. To practice this routine, it is essential to have easily overcome the first training.

To do this, use the series as follows:

  • Do push-ups with your hands parallel, 5 centimeters apart. You can also put your knees down to do the exercise.
  • Rest for 15 seconds.
  • Now perform squats, placing your feet in line with your shoulders.
  • Rest for 15 seconds.
  • Jog in place or do butt kicks. The secret is that the heels touch the glutes during the upward movement.
  • Rest for 15 seconds.
  • Then perform dips using a stable chair that you have close to you. The way to do this is on your back with your palms on the chair. Then bend your elbows and return to the starting position.
  • Rest for 15 seconds.
  • Perform side lunges following the forward toe technique as you take a big step and hold the position.
  • Rest for 15 seconds.
  • Repeat each movement until you reach 20 minutes of training.

Tips for progress

For beginners, progress is fundamental because it is the key for the body to assimilate the efforts positively. According to experts, the main tips for evolving and progressing are:

  • Decrease rest: at the beginning, rest times are generally long. Reducing the number of seconds of rest is an effective technique for progress.
  • Add more explosive exercises: some practices require greater intensity. For example, they are running on steep inclines.
  • Adding intervals to sets: including new work in the complete sequence allows for versatility in muscle groups exercised and a higher level of demand.
See also  Turkish get up: what is it and how to do it correctly?

HIIT adapts to each individual

In short,  HIIT for beginners is a tool for burning calories at an accelerated rate without requiring long training sessions. In addition, it can be adapted to each person according to their physical abilities.

Finally, the best way to get into the dynamics of HIIT for beginners is to add exercises, loads, intervals, and intensity as the body gets used to it, and the fitness level improves. In these senses, excesses are not a long-term option.