HIIT (High Intensity Interval Training) for Beginners:
First of all, what is High Intensity Interval Training? It is a workout method that alternates maximum effort “work” intervals with low-intensity “rest” intervals.
You can structure almost any activity into a HIIT workout, including running, cycling, swimming, rowing, walking, bodyweight movements, and even weightlifting.
What are the Benefits of HIIT?
- HIIT is more effective than steady-state cardio for weight loss.
- HIIT induces the “afterburn effect” post-workout, meaning that you continue to burn calories from your workout up to a few hours after you are done.
- HIIT trains your body for explosive power, helping you jump higher, sprint faster, and be overall more agile.
- HIIT improves stamina: People who have trouble completing one long workout will have more success breaking it up into quick, small chunks.
- HIIT is less time consuming. One short, intense workout has the same (if not more) benefits than a long, low-intensity workout.
Beginner HIIT Workouts:
Walking: Repeat 10 times (30 minute workout) total
- Work Interval: 2 minutes, Walk at 90% effort / 5.0-5.5 mph on the treadmill
- Rest Interval: 1 minute, Walk at 60% effort / 4.0-4.5 mph on the treadmill
Running: Repeat as many times as possible in 10 minutes
- Work Interval: 100m sprint
- Rest Interval: 200m easy jog
Swimming: Repeat 10 times (1000m total)
- Work Interval: 50m freestyle sprint
- Rest Interval: 50m easy breast stroke
Cycling: Repeat 15 times (30 minutes total)
- Work Interval: 90 seconds max effort pedaling
- Rest Interval: 30 seconds easy pedaling
Rowing: Repeat 8 times (4000m row) total
- Work Interval: 500m, 90% effort
- Rest Interval: 500m, 60% effort
Bodyweight: Repeat 5 times
- Work Interval: 10 Burpees + 10 Jump Squats + 10 Push Ups
- Rest Interval: 30 seconds stretching
Weightlifting: Repeat 5 times
- Work Interval: 10 Back Squats + 10 Barbell Rows
- Rest Interval: 30 seconds plank
Specialized HIIT Methods:
1) Turbulence Training:
8 reps of weight training alternated with 1-2 minute high intensity cardio, for 45 minutes maximum.
2) Tabata Method:
Each “set” is 30 seconds long, and consists of 20 seconds work alternated with 10 seconds rest. Repeat sets eight times for a total of four minutes. For Tabata “rest” sets you stop moving completely, unlike the rest sets in other HIIT workouts, which are low-intensity but you continue moving.
3) Power Intervals:
90 seconds work alternated with 30 seconds rest, usually used for cardio activities such as running, walking, rowing, swimming, etc. Use maximum effort in the work sets, then 50% effort for the rest sets.
Additional HIIT Video Workouts for You!
Enjoy our free playlist of HIIT video workouts you can do at home: