HIIT Exercises for Beginners

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You don’t have to be a fitness expert to do HIIT or high intensity interval trainings. Even if you are new to exercising, you can still do this type of workout to burn some serious calories while at the same time, tone your muscles. The beauty of HIIT is that you don’t have to spend hours inside the gym just to boost your metabolism because this exercise routine will definitely get your heart pumping hard due to the intensity of the workouts. The idea behind this workout is that you’ll be doing exercises at maximum intensity with short recovery in between.

For those who want to try HIIT, here are some exercises that you can do.

  1. 10-minute HIIT. For this program, you will need to do 3 rounds of at 20 seconds per exercise and 10 seconds of rest in between. Start with a jab, cross, front on your right before alternating to your left side, followed by jumping jacks, and sumo squats after. For the jab, cross, front exercise, you should bring your right foot forward with your torso facing your left side. Both arms should be raised at chest level. Jab with the right hand before doing a cross with your left. Move back to first position called the front before switching sides. For the sumo squats, spread your feet more than the width of your hips with feet pointing outwards at a 45 degree angle. Make sure that your weight is being supported by your heels and that your back remains straight. Bend at the waist as you push your hips backward to lower yourself into a squat or until your thighs are parallel to the floor. Go back to first position and repeat.
  1. 20-Minute Metabolic Conditioning HIIT Exercise. This HIIT routine is designed for you to burn the most number of calories so you need to keep in mind that this program will be more challenging than the first one. You need to do 3 sets for 45 seconds interval and 15 seconds of rest for each exercise. Start this workout with push-ups, followed by squats, butt kicks, tricep dips, and finally side lunges. For the push-ups, you can do the traditional push-ups or with bended knees. For the butt kicks, you can do a light jog or walk in place with your heel touching your butt. The tricep dips are done by holding on to the edges of a sturdy chair with your feet extended out before you. You will have to bend your elbows to 90 degrees to lower yourself from the chair as low as you can manage before going back up.

What’s great about HIIT training is that there is no fixed exercise. You have the freedom to do whatever exercise you can think of as long as you do them at maximum intensity with short recovery time in between. You can start with the 10 minute training if you are just a newbie then work your way upwards once you get the hang of it.

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