Exercise & Fitness Health

Ultimate HIIT Workouts For Beginners – Workout Routine Instructions You Must Know

HIIT Workouts For Beginners
HIIT Workouts For Beginners

At present, the growth of HIIT(High-Intensity Interval Training) technique looks exponential. This technique includes repeated workouts of super high intensity interspersed with varied recovery times. Therefore, choose the HIIT Workouts For Beginners that you are more likely to love and are easy to follow.

A Well-Rounded Complete Physical Activity

A complete exercise schedule consists of strength training exercise and aerobic exercise, but not required in the same schedule. This combination improves complete body function and health, muscular fitness, and cardiorespiratory. Keep in mind, daily physical activity will give more health benefits than intermittent high-intensity training.

Must Reads: Top Ten Proven HIIT Most Effective Routines with Cardio For Abs You Love

In The Article

Recommended Workout Training Schedule

Plan A

  • Total allotted time – Minimum 30 minutes
  • Intensity – Moderate level
  • Duration – Monday to Friday or 5 days per week

Plan B

  • Total allotted time – Minimum 20 minutes
  • Intensity – High level
  • Duration – 3 days per week

Combinations of light-moderate and high-intensity workout can be carries out to meet this requirement.

Examples of ordinary aerobic exercises include

  • Swimming
  • Cross-country skiing
  • Rowing
  • Cycling
  • Climbing Stairs
  • Running
  • Walking

Important Things to Keep in Mind While Following HIIT Routine

  • Moreover, strength training must be carried out for a minimum period of at least 2 days each week
  • The repetitions can vary from 4  to 12 times of various 5-10 different exercises that work all core muscles
  • The workout schedule lasts from minimum 10 seconds to 10 minutes long. They are performed at 85% to 97% of a practitioner’s estimated maximum heart rate. This means the total number of heartbeats per sixty seconds without overexerting oneself
  • In general, recovery time depends on the workout schedule. They are mostly carried out at 45% to 55% of an individual’s maximum heart rate
  • The training lasts with the relief and alternating work periods totalling 25 to 60 minutes

What are the Exact Benefits of Doing HIIT?

HIIT workout mainly enhances

  • Body weight and abdominal fat while sustaining muscle strength
  • Cholesterol levels
  • Insulin performance
  • Cardiovascular health
  • Blood pressure
  • Anaerobic and aerobic fitness

Why is HIIT Popular?

  • HIIT strength lies in the fact that it can be easily modified to suit different people with different fitness levels.
  • HIIT techniques ensure similar health benefits as solid endurance workouts, but only in short duration.
  • This workout manages to torch more calories compared to normal traditional workouts, particularly after the training.
  • The post-training period is known as “EPOC”. This stands for Excess Postexercise Oxygen Consumption.
  • The EPOC period generally lasts almost 2-hours after an intense exercise session. In the EPOC session, the body restores itself to normal pre-exercise levels.
  • Therefore, the EPOC mostly tends to remain greater, continuously adding anywhere between 6% to 15% extra calories to total energy expenditure.

How Many Days in a Week can you do This HIIT Workout?

HIIT workouts are normally very exhaustive. Overall, the recovery period remains longer. Probably, start with at least one HIIT schedule a week. When you gain more confidence, add some more HIIT workouts.

List of Safety Precautions With HIIT Training

  • People following sedentary lifestyle may suffer from coronary disease risk due to HIIT training
  • Moreover, obesity, abnormal cholesterol levels, diabetes, hypertension, smoking, and family history increase the risk of coronary disease
  • A full medical checkup from a family physician proves handy before starting any kind of high-intensity
  • Prior to starting HIIT or any high-intensity training, a person’s fitness assessment test sounds necessary. This basic fitness level is called “Base fitness level”
  • Base fitness level improves oxygen supply to the muscles to the core muscles. This level consists of consistent aerobic training ( 3-6 times a week; 15-60 minutes per session)
  • Improper preparation before starting HIIT training increases the hazard of musculoskeletal injury
  • People should focus on finding their appropriate training intensity and safety precedes everything
  • Participants should never hesitate to stop doing any form of exercise that encourages discomfort or pain

Simple HIIT Workouts

1. The quick 3-minute training – Indoor


The 3-minute hardcore training combines different activities with varied intervals. Therefore, some activity requires more time and energy than the rest.

  • Equipment – Treadmill
  • Total rounds – 5
  • Total time – 3 minutes
  • Intensity – High


  • Medium intensity jog – 60 seconds
  • Burn-out sprint – 60 seconds
  • Normal run – 60 seconds
  • Fast walk – 60 seconds

2. Find a Swimming Pool – Outdoor


Swimming burns a good amount of calories and fat. On the other hand, swimming employs almost all the entire core muscles in the body. Therefore, the result looks stunning and chic.

Overall, this HIIT workout brings various strokes to push the entire body from a lot of angles to lose weight.


  • Freestyle Swimming – Very slow pace – 50 meters
  • Freestyle Swimming – Medium pace – 50 meters
  • Breast Stroke – Normal pace – 50 meters
  • Freestyle Swimming – Fast Pace (Break neck-speed) – 50 meters
  • Freestyle Swimming – Very slow pace – 50 meters

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