HIIT Workouts for Beginners
What is HIIT?
HIIT or High Intensity Interval Training is an effective training technique in which you give 100% effort and everything you have through quick intense burst of exercises which are then followed by short recovery periods before then repeating. The aim of the HIIT workout is to get the heart beat racing so that your body then burns more fat than normal. There are so many amazing benefits fom doing a HIIT workout, but if you’re not quite convinced then here are just a few:
1- We know that HIIT workouts burn more fat than normal due to the ‘high intensity’ but did you know that it actually burns fat for hours after you’ve finished your training? Your body will continue to burn more calories for around 2 hours after exercise. This means that you get a lot more out of this type of training than if you were to run on the treadmill for half an hour.
2- Another brilliant benefit of the HIIT workout is that you need absolutely no equipment to be able to do it! Having no equipment doesn’t stop you from performing a HIIT workout and it means you can easily do one from the comfort of your own home – perfect for winter! A HIIT workout generally uses your body weight and since the focus and the aim of this workout is to get your heart rate up is means that if you no dumbbells, it’s no problem!
3- A HIIT session only usually last around 20-30 minutes including warm up and warm down, meaning that they’re really convenient. Long gone are the days of not having enough time to exercise (no more excuses). HIIT can be done absolutely anywhere and in just 30 minutes – who can’t spare that?!
High Intense Interval Training is convenient but not necessarily easy, so if you struggle through your first few don’t worry – everyone does! Your body will get used to being put through its paces and it will get easier. Once you do a couple of sessions, you can change your HIIT around with different exercises and give yourself a challenge. We have put together a HIIT workout for you to try so here is what you can do and exactly how to do the exercises – perfect for beginners!
Remember that the recovery period is vital for burning fat so perform each of these exercises with a 30 second rest in between each one.
50 Jump Squats
40 Sit Ups
30 Tricep Dips
20 Split Jumps
10 Push Ups
Burpees For 30 Seconds
50 Jumps Squats:
Start this exercise stood with your feet shoulder width apart with your arms by your side. Bend your knees whilst keeping them in line with your feet, as if you’re performing a regular squat. Once you’re in the squat position, tighten your core and jump up explosively. When you land lower your body so that you’re back into the squat position and that is one rep complete! Complete until all of your reps are done!
40 Sit Ups:
To start this exercise you need to be lay on your back with your knees bent but keep your feet so that they are flat on the floor. Ensure that your finger tips are placed behind your ears like the image below. You then need to pull your shoulder blades back so that your arms are out to the side, again like the picture below. Lift your shoulders whilst engaging your core and raise your body up towards your knees with your head forward throughout. Lower your body back down to the start position and that is one rep completed! Repeat until all reps are done.
30 Tricep Dips:
You can perform a Tricep Dip by using anything sturdy at home such as a chair or even with your own body weight. To start the exercise hoist yourself onto the chair or even step, you can use anything as long as your body is able and secure enough to be able to take your body weight you’re good to go! Your hands need to be shoulder width apart with your fingers facing forwards and elbows pointing back with a slight bend in. With your legs extend them out in front of you. Slowly lower your body to the floor until your elbows are at about a 90 degree angle. Once you’re at that point, slowly push into the equipment or step that you’re using to raise your body back up. Make sure that when this is being done there is always a slight bend in the elbows – do not lock them! This is one rep complete!
20 Split Jumps:
To start this exercise you need to be stood with one foot forward and the other foot back like the image below. The exercise is a quick one and you need to immediately jump upwards and land with your feet in the opposite position when you land to when you started (so if you started right food forward and left foot back, you will need to land with your left foot forward and right foot back). Ensure that when you land, the knee that is backwards is touching the floor. Once you have landed and the knee has reached the floor, immediately jump back into the position that you started in and that is one rep! Repeat this sequence until all the reps are done and then rest for 30 seconds.
10 Push Ups:
To start this exercise begin by being face down on the floor. Make sure that you keep your feet together with pointed toes so that they can help support your bodyweight. You need to make sure that the palms of your hands are on the floor and approximately shoulder width apart and that your arms are extended out like the top picture below. At this point you should be holding your bodyweight in your toes and arms. Slowly begin to lower yourself down to the ground pausing slightly when you’re there. Raise your body back up and you have completed one rep! Repeat until your reps are complete!
30 Second Burpees:
Burpees are notorious for being hard especially if you’ve never done them before so don’t worry if you struggle! You only have to do them for 30 seconds so just give them your all for the last push and you’ll be done! Begin the exercise in the standing positon with your feet width apart and your arms down by your side. Lower yourself into the squat position and extend your arms out in front of you so that your palms are on the ground. Then kick your legs backwards and extend them so that you are in the press up position and then lower your chest to the floor. Push your chest back up so that you have completed a push up and thrust both of your feet forward again so you are back into the squat position. Jump up whilst raising both of your arms above your head and that is one rep done! Complete as many of these as you can is 30 seconds and your HIIT will be complete!
You've now completed your HIIT Workout and should be feeling a little out of breathe and your heart should be racing. Its not easy but just think of all that fat your body is currently burning! Let us know how you get on with yours!