Ultimate Guide To HIIT Workout For Beginners That You Can Add To Your Daily Routine

Chances are pretty good that you’ve heard of the term HIIT workout. But what is HIIT exercise? What does HIIT stand for? As the name suggests, HIIT (High-Intensity Interval Training) workouts consist of short periods of intense exercise that takes your cardio workout to another level. This HIIT for beginners workout is a great form of exercise to include in your routine as it pushes you beyond your comfort zone. It is a form of interval training where you are working at a very intense level and then backing off for a slower recovery period, followed by another round of high intensity. This strategy saves a lot of your time as you don’t have to work out as long as you would if you were keeping a steady pace. HIIT workouts have been gaining popularity rapidly as it helps burn a high number of calories in a short period of time.

what is hiit workout
HIIT workout helps you reach a healthy goal source: greatist.com

How to Go About It?

HIIT workout involves interspersing short bursts of intense exercise with rest periods that can get you fit fast. The intensity of the exercise means that HIIT workout can be as short as 20–25 minutes. Though the duration is short it provides equal or better benefits in comparison with longer periods of other workouts. No classes or equipment are required for this type of training. People can use their preferred form of exercise using just their body weight. Bodyweight exercises include press ups, burpees, jumping jacks, squats, situps and much more. Keep reading on to find out more about HIIT workouts.

Different Levels of HIIT Workouts

HIIT programs are created at different levels for a reason. We all come in different shapes and sizes and need to train according to our body type. Consider your lifestyle, your current physical abilities and what your body can do before deciding on a training plan. Here are three levels you need to understand before starting.

Beginners (10 Minutes)

Hiit for beginners is an entry-level workout where each move ideally lasts for 20 to 30 seconds. This is followed by two minutes of active recovery which may involve walking, freewheeling or complete rest. Repeat this HIIT workout three times, and you’re done.

Intermediate (20 Minutes)

Intermediate is a category that the majority of the population falls into. At this level you have already completed the HIIT for beginners program where you have learnt to build strength and endurance.

Here you will increase the intensity of your workouts and learn more techniques of exercises.

Advanced (30 Minutes)

This intense workout takes your workout to the next level. Advanced HIIT workout is recommended for people who are already in good shape and exercising regularly. Here each form is performed for 45 seconds non-stop as hard and fast as you can with a 5 second rest period in between.  Repeat this for a total workout time of 30 minutes.

Why HIIT Workouts Are Catching Up Fast?

An estimate of 30% of people worldwide is not physically active. The main reason cited for this is not having enough time to exercise. If this is the reason, then a dedicated HIIT for beginners routine is the right choice for you. Studies show that a HIIT workout burns 25-30% more calories than any other form of exercise. One of the biggest advantages of HIIT is that you can get maximum benefits in a minimal time. According to a 2016 study published in the journal PLoS One, HIIT’s quick pace helps to reap all the benefits more efficiently than low impact exercise. Let’s take a look at 5 top reasons to know why HIIT home workouts are catching up fast.

Burns More Fat Faster

HIIT is the best exercise to engage in when you want to burn away those stubborn fats. This high-intensity workout leads to an increased rate of fat oxidation as well as excess post-exercise oxygen consumption, which occurs when your body recovers from its oxygen-deprived state during the HIIT exercise. You burn fat nine times faster after HIIT workouts than you do after a regular workout due to increased oxygen consumption. Also do keep in mind that what you eat will also be responsible for 80% of your success or failure.

hiit workouts
HIIT Workouts and their benefits

Source: xplorerlife.com

Increases Metabolism

In addition to increased fat burning and more muscle preservation, HIIT workouts stimulate the production of your human growth hormone. HGH is responsible for increased caloric burn and also slows down the ageing process which is an added benefit. Due to the intensity of the workout, HIIT workout can elevate your metabolism for hours after exercise. As a result, additional calories get burnt even after you have finished exercising.

hiit meaning
HIIT increases metabolism

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Healthy Heart

A healthy diet and exercise are essential for a healthy heart. Coronary artery disease is often described as clogging of arteries which can lead to heart attacks but with HIIT workouts the VO2 peak increased by 17.9 per cent. These results show that HIIT can improve heart health and help to prevent and reverse the symptoms of stable coronary artery disease. This high-intensity workout pushes you to extreme training which yields extreme results.

Regulates Blood Sugar Levels

Research has shown that people suffering from pre-diabetes or type-2 diabetes can benefit significantly from HIIT training because this workout actually increases glucose metabolism and insulin sensitivity, which in turn, helps to regulate blood glucose at healthy levels. This is great news for people living with diabetes, making a huge difference in their lives. People who aren’t diabetic can also benefit from this, as regulating blood sugar levels helps to maintain energy levels.

what is hiit exercises
HIIT exercises help you make your heart healthy

Source: prodd8.planetfitness.com

Workout Anywhere

If you don’t enjoy going to the gym, then Hiit workouts are the thing for you. It gives you the flexibility to get an effective workout in a place of your choice, be it while travelling, or when you are simply pinched for time and space. You don’t need any equipment to get started – running, biking, jump squat, push up all work great for HIIT workouts. These workouts can be modified based on the time and space constraints you have and still enjoy the benefits to their fullest.

what does hiit stand for
Source: womenshealthmag.com

Simple Tips On How To Do HIIT Workouts For Beginners

Before you get started it’s a good idea to have some basic knowledge about HIIT for beginners. HIIT workouts are great for a lot of reasons—they’re short, they’re effective, and you can do them from anywhere without any equipment. Here are a few tips that you must consider when including HIIT in your overall fitness journey.

Warm Ups A Must

Warming up and stretching before any workout is the most important thing you can do. It’s especially important to warm-up before HIIT because of how high-impact the workout can be. You’re pushing your body to its potential, so it is important to make sure that your muscles are ready for that.

hiit cardio
HIIT is good for cardio

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Keep it Simple

It’s always good to keep it simple and focus on forms of exercise that work your entire body when you’re new. Choose a simple one to start off with and designate time to complete each exercise. Complete all exercises with no rest in between; take a short rest once they’re all completed, then repeat.

Don’t Overstrain

HIIT workouts make you push yourself beyond your physical limits. Don’t go all out on your first try, gauge what your body is capable of handling, and push your limits only when you are ready. If you’re performing too many HIIT sessions each week, then you are definitely overtraining.


Fuel Well

Make sure your body is properly fueled before a workout, especially for a beginner. Keep yourself hydrated by drinking plenty of water. It is also advised to load up on the proper nutrients before you workout so that your body has all the energy to burn.

high intensity workout
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HIIt For Beginners Workout To Do At Home

With HIIT, your workout period of time is going to be really short with easy recovery periods. Here you will be pushing yourself a level higher than you would. For a beginner, the most important thing is to do the moves right. For faster execution, do not compromise on the quality of the forms. Here is a 15 minutes effective HIIT for beginners workout that focuses on the full body rather than specific areas.

  •         Warm-up before you start.
  •         Set your timer for 50 seconds for each exercise and rest for 10 seconds after each exercise.
  •         Start with jumps or jumping jacks which are good HIIT cardio exercises.
  •         Then move on to the arms with push-ups or triceps dips.
  •         Move to another minute of cardio with high knees or jump rope.
  •         Squats or lunges or jump lunges to boost the energy in your legs.
  •         End the cycle with crunches or plank position, a good exercise for abs.
  •         Repeat the entire cycle two more times.

HIIT workouts are becoming popular for all the good reasons. There are endless HIIT workouts for beginner, intermediate and advanced levels, so there is something for everyone to choose from these fitness levels. There are many ways to do HIIT for beginners, so pick one that suits you and get to it. If you have or suspect you have a medical problem, contact a professional healthcare provider before you start.

 FAQs On HIIT For Beginners:

Q: Is HIIT training good for beginners?

A: HIIT workout is great for all levels. For a beginner it’s best to start with 10 minutes of HIIT and move to longer workouts as your fitness improves.

Q: How many days a week should I do HIIT workouts?

A: Two to three days a week is an effective amount of workout, there’s no need to do it every day.

Q: What is HIIT good for?

A: HIIT workouts are good to lower body fat, blood sugar, heart rate and blood pressure.

Q: Is HIIT effective for weight loss?

A: Yes, HIIT workouts are extremely effective for weight loss.

Q: What Type of Training Methods Use HIIT?

A: Any type of cardio workout like, running, stair climbing, rowing, or jumping rope can use HIIT.

Q: How many calories do a 10 minute HIIT workout burn?

A: An average person may burn about 150 calories with a 10-minute interval workout.



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