Hiit Workout for Beginners That Get Results

 

High intensity interval training or (HIIT) are high-intensity interval training. These fast-paced workouts have been proven to really burn a load of calories fast — so there’s no need to spend hours in the gym. This type of training will have you alternating between periods of maximum effort (think: 20 seconds of running at full speed) and short recovery.

The reason HIIT is far better than steady cardio, such as jogging when it comes to fat burning, is because your body primarily utilizes sugar (glucose) in the intense exercise bout and uses stored body fat during the recovery phase as well as post-exercise




 

Does High intensity interval  need special equipment?

The simple answer is no, you can do HIIT whether you have a gym membership or not. You can invest in some basic equipment or just rely on your bodyweight and a few simple forms of cardio.

 

List of Hiit exercises:

hiit workout

5. HIIT Workout for Fat Loss: If you want to switch up your routine, look into this list of calorie-burning exercises, 20-minute fat-loss workout video included. Jump outside your comfort zone and incorporate these new moves. (via River Tea)

50 Sit-Ups
Lay on your back, knees bent, with your feet on the floor (a). Tighten your core and using your abs, pull your head and back off the ground until you are sitting upright, with your back completely perpendicular to the floor (b). Pulling your abs in again, slowly lie back down into start position (c). Repeat.

40 Jump Squats
Stand with feet shoulder width apart, arms at your sides. Bend your knees, keeping them in line with your feet, and sit back into a quarter squat (a). Perform a small jump, and land back in your squat position (b). Repeat.

30 Push-Ups
Get into plank position, hands on the ground directly under your shoulders, legs about hip width apart (a). Keeping your elbows tucked against your sides and your body in a straight line, bend your elbows and lower your entire body until it almost touches the ground (or as far down as you can) (b). Return to start position (c). Repeat.

20 Split Jumps (Jumping Lunges)
Start with feet hip width apart, arms at your sides. Perform a small jump upwards while simultaneously moving your right leg forward and left leg backwards, landing in a lunge with right knee bent directly over your toes, left knee bent directly in line with your hip (a). Jump and at the same time reverse legs (b). Repeat.

10 Tricep Dips
Get onto all fours facing the ceiling, knees bent 90 degrees over your toes, hands on the ground under your shoulders, fingers facing forward, back straight so your core is parallel to the ground (a). Keeping your elbows tucked in, bend them to lower your butt as close to the ground as you can get (b). Push back up (c). Repeat.

30 sec Burpees
Start standing. Place your hands on the ground and jump your legs backwards until they are fully extended, so you end up in a push up position (a). Quickly jump your legs back towards your hands (b). Stand up quickly and jump with hands raised up to the ceiling. Repeat immediately when you land the jump.

(via Daily Burn)

You can find  more examples of HIIT workouts here

In the gym, you can use a row machine, treadmill, elliptical, , stationary bike, stepmill, stairmaster, free weights, etc.

                                                                                 Image result for fat shrinking signal banner

 

Here’s An Example of a Basic Hiit workout:

workout…

  • Warm-up for 3-to-5 minutes – very important
  • Run on a treadmill at 7mph for 20-to-45 seconds followed by…
  • Walking on a treadmill at 2mph for 60-to-90 seconds and…
  • Repeat this for 10-to-30 minutes

 

Another Easier Example of a Basic interval workout

  • Warm-up for 3-to-5 minutes
  • Walk fast on a treadmill at 5mph for 20-to-45 seconds followed by…
  • Walking slower on a treadmill at 3mph for 60-to-90 seconds and…
  • Repeat this for 10-to-30 minutes

 

 Pyramid Interval Workout

Image result for running on treadmill
Find the best treadmills for HIIT

 

  • Warm-up for 3-5 minutes
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • 30 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • 30-to-45 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • 40-to-60 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 2 minutes
  • 40-to-60 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • 30-to-45 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • 30 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • 30 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • 30-to-45 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • 40-to-60 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 2 minutes
  • 40-to-60 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • 30-to-45 seconds high intensity activity
  • Stop Here if you’re just doing a 20 minute interval workout
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • 30 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • 30-to-45 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • 40-to-60 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 2 minutes
  • 40-to-60 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • 30-to-45 seconds high intensity activity
  • DO NOTHING & REST or Do a low intensity activity for 1 minute
  • Stop Here if you’re just doing a 30 minute interval workout

 

Example of a Pyramid Interval Workout…

  • Warm-up for 3-5 minutes
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 30 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 45 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 60 seconds
  • Ride a stationary bike SLOW for 2 minutes
  • Ride a stationary bike FAST for 60 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 45 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 30 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 30 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 45 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 60 seconds
  • Ride a stationary bike SLOW for 2 minutes
  • Ride a stationary bike FAST for 60 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 45 seconds
  • Stop Here if you’re just doing a 20 minute interval workout
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 30 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 45 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 60 seconds
  • Ride a stationary bike SLOW for 2 minutes
  • Ride a stationary bike FAST for 60 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Ride a stationary bike FAST for 45 seconds
  • Ride a stationary bike SLOW for 1 minute
  • Stop Here if you’re just doing a 30 minute interval workout

 

 

Fitness Blender Body Firming HIIT Workout for Beginners

 

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