A Quick Guide to High-Intensity Interval Training for Beginners

High-intensity interval training or HIIT is a combination of workouts that are done at predetermined intervals of short but intense duration. Usually, cardiovascular workouts are preferred, but fitness experts say that free weights and gym machines are also useful. The idea is to keep the exercises intense and short.

HIIT workouts have many benefits to those who follow the recommended sequence and are persistent at all times. The biggest benefit is the ability to burn fat and calories long after the exercise is completed. HIIT also helps people who have the goal of getting ripped to get closer to their dreams. With all this in mind, it is a highly recommended form of workout to consider even as a beginner in fitness.

How HIIT Works

Before going into the nitty-gritty of HIIT, it is crucial to understand how this style of workout works in your body. The beauty is that this is a well-rounded fitness program that combines a variety of exercises to achieve various goals. One will be mainly performing cardio workouts in a fast sequence and a few strength training exercises in the process.

Since these are performed in quick succession, the body is activated to burn a lot of energy within a short time. This form of workout is a big game changer for many people. If you are looking forward to losing weight or toning your muscles, this is the best approach you can take. Actually, the benefits of HIIT are numerous.

  •       Speedy fat burning – as mentioned, this set of workouts triggers the body to start burning fat and carbs to provide the high amount of energy needed to engage in them. Of course, doing it often will result in burning more fat than you are consuming especially if you are committed to a healthy diet. As such, the fat deposits around your tummy, arms and thighs will start to disappear.
  •       Strength and endurance – one of the qualities of HIIT is that these exercises are performed fast and in quick succession. Although they should not be performed for too long to avoid straining the body, HIIT workouts increase strength and endurance. It is even better when a person forms a routine that is followed consistently. Therefore, HIIT can be used together with strength workouts such as weightlifting to boost the results.
  •       Prevents illnesses – HIIT keeps certain illnesses at bay. It has a positive impact on the insulin levels in the body, which reduces the risk of diabetes. Likewise, it regulates blood pressure to optimum levels, improves the functioning of the respiratory system and increases overall body health. Just like other exercises, HIIT also benefits your psychological health.

When getting started, the guide below will not only help you to settle in quickly but also to meet your fitness goals with ease. They are simple pointers that both beginners and seasoned fitness enthusiasts can follow at any time without challenges.

Use a Predetermined HIIT Plan

Technology has changed how people do things these days. Whether you choose to use a HIIT fitness app, read tutorials from fitness apps, stream tutorials or follow social media pages of HIIT professionals, the guides will be amazing. It is easy to follow established plans because they have already worked for many. Choose ones that are suitable for beginners and those with workouts that fit you best. Actually, it is ideal to first check for the available workout resources before you settle on a certain plan.

Customize Your HIIT Plan

Through the help of a fitness professional, you can make a perfect HIIT schedule to suit you as a beginner. With this, you will be able to include the workouts that you love and avoid monotony by adding a variety of workouts. According to fitness enthusiasts who use this link to find enhancement gear to boost workouts, HIIT is highly recommended for those who are looking forward to getting shredded. In this case, the customized HIIT plan should work in harmony with lifting and other workouts. Do not forget that rest is very crucial when making a customized HIIT plan.

Remember That Intensity Is Key

As a beginner, you should be prepared for intense workouts. As mentioned, HIIT involves short workouts of high intensity. Thus, speed is involved when doing these workouts. For instance, you can do as many planks as possible in 30 seconds, take a 5-second rest and complete another set of as many squats as possible.

HIIT workouts are meant to make your heart race and your body sweat heavily. Most beginners give up because they do not know that it is going to be so intense. But when one is prepared psychologically, then it becomes easy to cope.

Focus on Other Workouts as Well

Beginners often make the mistake of sticking to one form of workout for too long. HIIT yields positive results when one is persistent, but it is not the only workout a beginner should focus on to stay fit. Depending on your goal, focus on other workouts like weightlifting, cardio and boot camps. Many people alternate days in doing HIIT and other workouts. Bodybuilders, for instance, take a break from strenuous weightlifting workouts by completing HIITs. This means that they allocate two days in a week for HIIT while one day is left for total rest, and the other three are dedicated to weightlifting.

Integrate HIIT into Your Workout

If you are not going to separate these HIIT from other workouts as we have mentioned above, you can integrate them together. As such, you will perform everything in a day and repeat the same approach the following day. Well, this works for many people while others claim that it does not offer enough focus on particular muscles because one has to perform many different workouts within a day. As a beginner, this approach may work well before you start to specialize in a certain workout style.


HIIT is a great approach to stay fit. As mentioned, it is not the only way to promote fitness. However, many people have relied on it exclusively to stay fit and healthy while saving time. As a beginner, these insights will be invaluable to you.

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Ifiokobong Ibanga

Ifiokobong Ibanga is the founder of InfoGuideNIgeria.com. You can get in touch with him on Instagram @ifiokobong. If you need a personal assistance on this topic, kindly send a message. Much Love!

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