How to Start From Zero With HIITPosted by michael on May 23rd, 2021
High-intensity interval training (HIIT) is a popular form of exercise that alternates short periods of intense exercise with recovery periods. It’s especially prevalent among people taking studio classes and participating in on-demand workouts, but HIIT can also be performed solo at the gym or at home. Because these interval workouts burn more calories per minute than steady-state exercises like walking, jogging or cycling, they can improve your cardio fitness and burn fat in a hurry. HIIT is versatile, so it can benefit all kinds of people across a range of fitness and experience levels. But with “high-intensity” in the name, you don’t want to dive in too fast and overdo it. HOW TO GET STARTED Beginners can benefit from learning the ropes at in-person classes or by taking an online program from a reputable trainer, which helps you become more familiar with the format, moves and intensity. Check your local area for classes at well-regarded gyms, or search online for on-demand programs with plenty of positive reviews. “There is a fine line between pushing yourself and pushing it too far, so if you’re new to HIIT training, it’s best to have some guidance when first starting,” adds Freeman. SET A SCHEDULE AND PRIORITIZE RECOVERY As you get started, aim for no more than three alternating days of HIIT, says Freeman. You can also build in a couple of days of cross-training, cardio or light resistance training in between to fill out the week, but be sure to give yourself 1–2 rest days each week to help your body recover and adapt to the exercise. This also ensures you’re primed for each HIIT session, so you can work hard and achieve the results you want. SAMPLE WORKOUT MONDAY/WEDNESDAY/SATURDAY – HIIT Perform the below exercises in 30-second intervals, doing 30 seconds of work followed by 30 seconds of rest. Repeat the circuit 4–5 times for a 20–25-minute workout that burns calories, burns fat and increases endurance. Treadmill sprints or plank jumps Anything goes here, but Freeman suggests some cardio, cross-training or light resistance training to stay active. You could go for a walk, ride your bike, or engage in some lower-intensity weightlifting or bodyweight exercises. FRIDAY/SUNDAY – REST Relax and refuel. You earned it. Like it? Share it!More by this author |