High-Intensity Interval Training for Beginners

hiit interval training. High intensity interval training

High-intensity interval training workouts guarantee lean muscle definition and greater aerobic capacity – however, the results come at a cost! It needs an intense burst of effort followed by brief rest periods to keep the metabolism torching calories and heart-pumping long after being done with the workout. HIIT workout is ideal for those looking for legitimate ways to lose weight and gain healthy muscles. It would help if you worked on compound muscles to challenge at once. Most of the exercises involve body weight, while some can be performed with simple dumbbells. Here are the tips for beginners to get started on their fitness journey.

Advantages of High-Intensity Interval Training

The benefits of HIIT come after when you are done exercising. Several studies demonstrated its ability to improve metabolic process hours after a workout.  Here are some of the benefits you can enjoy after high-intensity interval training.

HIIT Reduces Disease Promoting Fats

Study after study claims the role of HIIT in reducing weight fast. Interestingly, moderate or high-intensity interval exercise can significantly reduce waistline and body fat. People who perform HIIT thrice a week for 20 minutes can lose 2kg body fat in 12 weeks. There is also a 17% reduction in visceral fat or fats that surround your vital organs.

Improved Oxygen Consumption

Oxygen consumption by muscles can significantly improve after endurance training. HIIT sessions performed twenty minutes at least four times a week will enhance the oxygen consumption level by 9%.

Blood sugar can be reduced.

High-intensity interval training is extremely advantageous for those needing to reduce blood sugar as well as insulin resistance more than the traditional workout. The improvements are seen in both diabetic and healthy individuals.


A study conducted in 2007 examined the great impact of HIIT on cognitive abilities. It has a terrific role in memory capacity and cognitive control especially when compared to computer games, trivia quizzes – it empowers brain performance and makes you more physically and mentally healthy.

HIIT Reduces Heart Rate and Blood Pressure

A large amount of research demonstrates the benefits of HIIT on overall health and how it reduces the chances of occurrence of many heart-related diseases. Eight weeks of sessions of HIIT on a stationary bike decrease blood pressure as much as endurance training does in adults. However, be clear with one thing that blood pressure remains normal in people with normal weight and blood pressure.

HIIT for absolute beginners

There are many ways to implement HIIT exercises into your routine. Perform different exercises and figure out what works best for you.

  1.   Use the stationary bike as hard and fast as possible then pedal at low for two to four minutes, repeat the pattern for at least 20-30 minutes.
  2.   Perform squat jumps quickly for 30 to 90 seconds then walk for 30 to 90 seconds to get the most out of the exercise.
  3.   After doing stretch-ups or jogging to warm up the body, sprint for at least twenty seconds, walk, and jog at a moderate speed.


       Here are some of the best forms of HIIT that beginners can do at home. However, if you feel that you can’t do it alone, better have someone around you for support or do it under the supervision of trainers as these are hard forms of exercises and most people can’t tolerate the extreme level.

Bicycle crunches

Lie on your back in a way that your knees are bent at 90 angles with hands behind the head and abs engaged to start. Lift the end by balancing the butt. Straighten one leg in a way you rotate your torso counterclockwise, pulling the other hand elbow to the left knee. Pause it for some seconds and switch position to start it from the other side. Adding a little contraction at the end will build more strength. Start it slowly, but it is best if you perform ten reps of this exercise, repeat three times by taking a 15-second breather between the rounds.


Stand the exercise by your shoulder feet width apart, have dumbbells in the first rack position, and keep them close to your shoulders to start; extend through hips and overhead as you continue to stand to perform the exercise. Make sure hands are above the shoulders, palms are rightly facing one another.  Now lower the dumbbells to the starting position to make one rep. The exercise is easy to execute and perfect for beginners, and you do not need to do it under the guidance of a professional. Have some dumbbells to start building the strength for muscles.

Renegade rows

To perform the exercise, you need to be in a high plank position with hands digging beneath shoulders, carrying the dumbbells with feet hip-width apart. Begin performing push-ups but make sure you are correctly engaging the glutes and core. Row one dumbbell in the direction of your ribs, then complete the other one. If you are a noob and have difficulty functioning, consider working out under the guidance of the personal trainers. You can join twin freaks crossfit  where trainers with unsurpassed experience guide you and streamline the overall process by incorporating easy to perform moves. If you find renegade row difficult, avoid doing push-ups and start when you get used to it. It will make the exercise less intense.


The desire for more results in the least amount of time is appealing. In case you are tired of long workouts that neither bring results nor improve your overall well-being.  Consider doing high interval training workout plans as it burns fat and cuts the belly fats at a blazing fast speed. The exercises discussed above keep the heart pumping and help you strengthen the overall metabolism.  Most people agree that the best workout for reducing weight and gaining lean muscle mass is high cardio like running, swimming, cycling, or climbing. Thus, high-intensity interval training is a proven effective workout plan that brings quick results and lets you achieve the ideal body goals in a shorter time.

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