There are a plethora of work out routines that keep you on the treadmill for hours, but what about those in between? The hardest part about getting in shape is getting started. It is always good to have a plan in place, so it’s best that you familiarize yourself with the right track before you dive into it. The most popular form of exercise is the high intensity interval training (HIIT) which will not only help you lose weight, it will improve your cardiovascular health as well.
HIIT (High Intensity Interval Training) is an excellent way to improve your endurance and strength while burning fat and losing weight. Its a great way to keep your metabolism going at high speeds even when you’re not working out. I’ve put together a list of 10 great tips to help you start off on the right foot with your new exercise routine.
A good way to start a blog is to write tips or advice for new bloggers who are just getting their feet wet in the world of blogging. The following article is a collection of tips for beginners in the world of health and fitness.
HIIT (High Intensity Interval Training) workouts have become very popular in recent years. Many gyms have built their training programs around this style of training (F45, Barry’s, etc). But if you’re new to working out, just starting out or fitness in general, you’re probably wondering….. WHAT IS HIIT AND HOW DO YOU DO IT? Well, my friend, I am now going to give you the answers to all your questions, as well as 10 tips on how to do it RIGHT!
WHAT IS A HIIT?
High intensity interval training (HIIT) is a fitness workout where you perform at peak performance for a short period of time, followed by a short recovery period. Typical intervals are 30 to 60 seconds of intense work followed by 10 to 30 seconds of rest. I know that sounds intense. But the reason HIIT workouts have become so popular over the years is because they are effective and fast! You can do a 15-60 minute HIIT workout and still get a great workout! Let’s face it, time is EVERYTHING to us. There just aren’t enough hours in the day to do everything we want to do. But with HIIT, it’s much more convenient to do this workout and get great physical and health benefits! So we know HIIT saves time, but how effective is it? HIIT workouts have so many health and body benefits that I could go on and on! But like I said, our time here is very valuable. To explain it briefly: HIIT workouts activate the anaerobic system (i.e., the body uses energy stores instead of oxygen during the workout) instead of the aerobic system to burn a lot of calories not only during the workout, but also after the workout. This fat-burning workout also improves heart health and maximum oxygen uptake (the best indicator of fitness level). Now we understand why people love HIIT workouts!
WHAT DOES THIS ALL MEAN FOR YOU?
Now that we have all this basic information, what do we do with it? How do I integrate HIIT training into my fitness program? Don’t worry, I’m about to give you my top 10 tips for doing Highlite as a beginner!
TIP 1: Always warm up and cool down
This is very important. While HIIT is one of the best workouts you can do, it also carries a high risk of injury. To avoid injury, start with a 2-5 minute warm-up to wake up your muscles and tell them they’re ready for #work. If you start an intense workout right away, your muscles may be stiff. This can lead to muscle tension, and we don’t want that. Cooling is something most people forget (me too sometimes). They think: aha, I’m done for today, and usually skip that step. However, if you want to speed up your recovery and come back even stronger, a cool-down with a full body stretch can help alleviate pain for the next few days.
TIP NO. 2: Eat before you work out.
Some people will tell you that fast cardio is the best way to lose weight. Others will say they can’t finish a workout without eating first. To do HIIT, you need to eat beforehand to fuel your body (trust me, I’ve tried doing HIIT on an empty stomach, and let’s just say it wasn’t good). But that doesn’t mean you have to eat a full three-course meal. You can just eat a nutritious snack like eggs, avocado toast (I have a great recipe) or a breakfast bar – whatever you need to refuel. You should also eat about 30 minutes to an hour before your workout so that all your food has time to be digested.
TIP NO. 3: Wear comfortable shoes and clothing
I’ve been doing regular HIIT workouts for two years now and I can honestly say that the type of workout clothes you wear make a huge difference in how you perform the workout! You’ll be doing a lot of fast, explosive movements. The last thing you want to worry about is putting on leggings or adjusting your sports bra. Yeah, we don’t need one of those! I highly recommend purchasing HIIT clothing that you feel comfortable and safe in! My favorite leggings for HIIT is the Wunder Under High-Rise Tight 25 in Everlux fabric. Honestly, any leggings or shorts made of Everlux material will be your BEST friend during your HIIT workout. I sweat like an animal (I know it’s gross, but I’ll say it anyway), and there are NO visible sweat stains on these leggings. They don’t absorb sweat and can withstand any HIIT workout. Be aware that they cost more. So if you want to start doing more HIIT workouts, I highly recommend investing in this pair. It’s worth it! But if you’re looking for a cheap alternative, Amazon sells a duplicate for only $25! The material is similar to Lululemon’s Luxtreme fabric. They don’t hold up very well, but for the price, I’m fine with it! As far as sports bras go, I’ll list some of my favorites below! Honestly, I’m pretty easy when it comes to sports bras.
- Gymshark V-neck sports bra for workouts
- Lululemon Free To Be Bra (Wild)
- CRZ YOGA Strapless Bra (Amazon)
So, when it comes to shoes, you don’t want to wear the weightlifting shoes you usually wear. Why do you ask? Weightlifting shoes are generally flatter, so your ankles won’t twist or become unstable while lifting heavy loads. But for HIIT, you need something with more cushioning to soften the landing after all those jumps you make. For this, I recommend the Nike Huarache! They have the perfect amount of filling, and a top that doesn’t wobble. This is not a place where people are constantly trying to fix shoes!
TIP NO. 4 : Plan your workouts and set up a timer application
It is very important to set up a training schedule for the day and make a plan for the distribution of intervals. The goal of HIIT training is to perform an intense workout in a short amount of time with a short recovery period. You don’t want to stress about what the next exercise will be, or wind the clock/timer in the middle of your workout! I use this FREE TIMER APP that allows you to time your intervals! It is very simple and easy to use! When choosing which exercises to do, try to include whole body exercises! I would also start with some very simple training exercises that allow you to do interval training. Here’s a list of HIIT exercises you can start with:
- Burpees
- Push-ups
- Mountaineer
- High knees
Another advantage of choosing exercises for HIIT training is that most of them can be done OVERALL. So you have the choice to do a full HIIT workout at home or at the gym, wherever you feel most comfortable! If you want to incorporate other HIIT exercises that target specific muscles (like abs, legs, and glutes) into your workout, go ahead! Just be sure to balance the muscles you target during your HIIT workout. PSST… You can get my FREE 2 WEEK CHALLENGE where I give you HIIT workouts that you can do for 2 weeks when you sign up! The good news is that you can do these exercises at home!
TIP NO. 5 : Don’t overdo it the first time
You know the saying Slow and steady wins the race? The same goes for this sign! HIIT training is not just another workout. It will take some time to develop the strength and endurance needed for this type of training. I know you’re excited and really want to start, but think of it this way. Would you run a marathon without training? Can you get an A on the toughest exam of the year without any preparation (okay, maybe some of you smarties can, but you know what I mean)? So what’s my offer? Take your time. Learn to love the journey and also focus on your fitness. Yes, you want to do as many reps as possible during the interval. But you also don’t want to jump around on the floor without using your muscles during the exercise. Take the time to improve your fitness. That way you can do more complex moves in the future (and believe me, you’ll want to, because those climbers will get boring later).
SECRET BONUS COUNCIL
It’s not a secret, but I want to share it with you anyway! Always, always, always (did I say always?) use your core muscles in any kind of HIIT exercise. Since the goal is to do everything as fast as possible, you need to stabilize your abs to control your body’s movements! Your core is the foundation for all movements in your HIIT workout. It sounds so simple, but for most people it is one of the hardest things to understand.
TIP NO. 6: Doing everything possible
Mind you, I said the best. That means you don’t want to focus 60% of the time on intervals (I’m sure we already know that). But you don’t want to give away 120% of your stake either. You want to give 100% no matter what day it is, and that’s it. If you’re giving less than that, you’re not maximizing your training potential and not reaching your HIIT training goal. But if you try to do more than 100%, you will exhaust yourself. This advice is related to the previous one: don’t overdo it! Yes, you may be training this way to lose weight or get healthier and do weight management, but you also want the journey to be as enjoyable and fun as possible! Fitness doesn’t have to be boring or mandatory. Fitness should be an exciting activity that you enjoy doing! But I’m a #realist and I understand that we can’t always give 100% every workout (unless you can’t, in which case I applaud you). If you do your best that day, that’s all that matters.
ONE MORE SECRET BONUS TIP
Man, I love giving these bonus tips! It is very important to know what your optimal heart rate is when it comes to HIIT training. Following the principle of not overdoing it, you have to know when you are overdoing it. The optimal heart rate for HIIT training is therefore around 80-90% of your maximum heart rate. Your maximum heart rate can be calculated as 220 minus your age. Then multiply this number by 0.80 and 0.90 to determine the range within which your heart rate should fall! Take our daughter Jessica, for example. Jessica is 20 years old. Your maximum heart rate is calculated as follows: 220 – 20 = 200 BPM (beats per minute) To find your optimal heart rate, do the following: 200 x 0.80 = 160 BPM and 200 x 0.90 = 180 BPM So Jessica’s optimal heart rate for HIIT should be 160-180 BPM! You can check this manually during your workout by measuring your heart rate (on your wrist or neck), counting the number of beats for 6 seconds and multiplying by 10 to get your heart rate. OR you can use a fitness gadget like the Apple Watch or Fitbit! I use the Apple Watch myself, and I really like it. It shows how long I’ve been working out, how many calories I’m burning and what my heart rate is at the moment.
TIP NO. 7: Use lighter weights
First of all, I want to tell you that you don’t need equipment to do HIIT training. However, if you want to use weights in your exercises, it is important that you use a lighter weight than usual. So if you normally use 15 pounds to lift, lower to 10 pounds. Because we want to do our best in a time frame as quickly as possible, we don’t want the heavyweight to slow us down too much. We can keep the heavyweights for our lifting days! If you try to lift weights during your HIIT workout, you run a greater risk of injury, and we don’t want that! So choose a weight that is a little challenging, but not too light or too heavy. The key is to find a balance!
TIP NO. 8 : Adequate drinking before and after rest
I think a lot of people don’t talk about recovery before and after workouts, but it’s a very important aspect of HIIT and fitness in general. You need to drink lots (and I mean FULL) of water before and after your workout. The reason you need to drink lots of water before your HIIT class (and I’m not talking minutes, I’m talking days) is because you don’t want to be dehydrated during your workout. You put a lot of stress on your body. Dehydrating the body does more harm than good. Moreover, being constantly thirsty during a workout due to dehydration is not the most pleasant feeling. As for recovering from an illness, you have to think about it. You just sweated and probably didn’t drink enough water during your workout. Replenishing water will help you recover better and potentially reduce muscle soreness in the coming days. If you want to go even further, I recommend drinking a protein shake (at least 20 grams) immediately after your workout. This will help reduce muscle soreness and recovery time, as torn muscles will recover faster and stronger. My favorite protein powder is the vegan powder from Women’s Best. I find it gives me leaner muscles and it tastes great (since it’s vegan, haha)!
TIP #9: I don’t do HIIT every day
After your first HIIT workout, you’re probably thinking of one of two options: A) It was so hard I don’t know how I did it, or B) It was so much fun !!!!. I FEEL GREAT! !! LET’S DO IT AGAIN!!! If you look like me, you’re probably person B. We can’t contain our excitement and want to do it again and again. But we shouldn’t, and here’s why, Man B. During a HIIT workout, we put our bodies under incredible stress. This is no ordinary race around the block. Your muscles and heart need time to recover. Putting more strain on the muscles you trained hard the day before can lead to injuries and you may not be able to exercise for several months. So hear me out, only do HIIT 1-3 times a week to start. Once you get the hang of it, you can increase the workouts to 3-4 times a week.
TIP NO. 10: Believing HIIT will make you stronger
Phew, we found the last clue! This is my favorite piece of advice, and it’s about trusting yourself. You may feel discouraged at first if you can’t sustain the entire workout the first time (I’m sure I saw stars when I tried HIIT the first time). But just believe that you will get stronger and build your core if you stick to HIIT workouts. This will not happen overnight. But like anything you work hard for, it will pay off in the long run.
Latest thoughts on HIIT training
I know how intimidating HIIT training is for beginners. But rest assured, EVERYONE started out as a beginner! It takes time to get stronger and faster. Try setting a fitness goal so you can track your progress and changes. Stay involved. Stay motivated. In just 2 weeks, you will see the results of your work!
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HIIT, or high intensity interval training, is becoming increasingly popular as a way to lose weight and get fit. However, what is high intensity exactly? What kinds of workouts are best for beginners trying to lose weight? How do you know you are doing an effective HIIT workout? In this post, we will discuss these and other important topics.. Read more about beginner hiit workout – no equipment and let us know what you think.
Frequently Asked Questions
How do I get better at HIIT?
HIIT is a way of exercising that is very effective, but for many people, it’s a bit scary since it demands a change in the way you exercise. The best way to approach HIIT is to start out slow. It’s best to only attempt to do a few minutes of HIIT workouts at first. If you try a 30-45 second HIIT session without enough rest between them, you’ll find that your heart rate goes up and you can’t complete the session. After you’ve done a couple of sessions, try going a little faster. HIIT, or High Intensity Interval Training, is a great way to burn fat in a short period of time. It’s an intense, short burst of exercise that you get done in a shorter period of time than you would for a normal lift session. Here are 10 tips on how to get better at H.I.I.T. workouts for beginners.
Is HIIT workout good for beginners?
HIIT (High Intensity Interval Training) is a fast-paced, high energy, interval-based workout that is becoming more popular among fitness enthusiasts. In the past, HIIT workouts were reserved for seasoned athletes, but in recent years, there has been a shift in the popularity of these types of workouts. The benefits of doing HIIT workouts include: increased fat burning potential, improved muscle tone and flexibility, increased stamina, and increased energy levels. HIIT, or High Intensity Interval Training (which stands for short for High Intensity Interval Training), is a type of workout that requires you to push yourself to the limit in just a few minutes. It’s great for beginners because it gives you a good workout without burning yourself out—a common problem with other workouts.
What are some easy HIIT exercises?
HIIT stands for High-Intensity Interval Training, which is a training technique that involves alternating between high intensity efforts and lower intensity periods. One of the most effective ways to do this is by using a short, fast-paced burst of exercise followed by a brief rest. This type of training method is ideal for fat loss because it’s a metabolic process that uses fat as a fuel source and, unlike traditional endurance training, burns fat during and after exercise. HIIT stands for High Intensity Interval Training, which is a form of interval training in which you alternate between high and low intensity exercise for a short period of time, with an approximate ratio of one high intensity to one low intensity exercise. The most effective HIIT workouts are short, intense bursts of high intensity exercise, followed by a short period of rest or recovery, called a recovery period.
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