High-intensity interval training is an all-out workout strategy. High-intensity interval training keeps our heart rate up and holds it up and can burn more fat in less time and the best thing is, you can do high-intensity interval training at home. So today we are gonna discuss some steps for high-intensity interval training for beginners.
In this workout, you exercise for some time such as 30 seconds and then rest for some time (20-15 seconds this cycle repeats for a decided interval of time. These time intervals vary according to the type of exercise you are doing. Sounds easy right? well… not exactly. You must go all-in for these 30 seconds and then rest for 30-20 seconds. This gets harder and harder as you do it for more amount of time. Generally, a HIIT workout lasts for 20min. It is very hard to do these workouts for a long time. If you are someone who doesn’t have time for exercise this is the best option for you.
These exercises generally consist of body weight or cardio exercises. I generally do squats, lunges, CrossFit famous burpees, push-ups, jumping jacks, skaters, etc. the options are endless here, you can do anything you wish to. The best part is that you don’t have to pay that ridiculously expensive gym membership. This workout can be done on your stairs, just climb them as fast as you can then take a small rest and do the same for at least 10-15 min and your workout for the day is done. You can do the same for sprinting cycling swimming or even jump ropes which I personally love. I have experienced that you can see fast results with jump ropes. Here are some of the high-intensity interval training benefits.
These workouts have different patterns Like ABAB where you do an exercise for 20 seconds then rest for 20 seconds. repeat these 4 times and that is one set. Repeat this set with the same or different exercises for 4 to 5 times. Just like this one, there are several different formats.
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HIIT burns a significant number of calories but, if you are trying to lose weight it is important to watch your diet along with these exercises. Find out some diet tips and tricks on how to quit sugar without being miserable.
You can always customize these workouts according to your personal preferences. Just remember one thing, they must be high-intensity intervals. This is the key here, work as hard as you can. These workouts last for a shorter time duration so it is important to give yours most at this time.
HIIT is very useful to put on muscle mass. If you are trying to gain some strength and muscle it is the right type of workout for you. Make sure to include bodyweight training in Your HIIT exercise.
The basal metabolic rate of your body is the number of calories consumed by Your body at rest. When we work out intensely and regularly this rate goes up and your body burns more calories even when we are at rest.
Increase VO2 max
HIIT increases your oxygen consumption rate often called VO2 max – the maximal amount of oxygen consumed during an exercise. The VO2 max value for your body goes up as you do HIIT regularly.
With these high-intensity workouts, you might overwork yourself. Don’t do these workouts every day. stick to doing HIIT twice or thrice a week and do some cardio, bodyweight, and walking exercises on other days.
Remember the time when you thought of working out and couldn’t do it because you don’t have those fancy kettlebells and dumbbells? well… this won’t happen with HIIT as you don’t need any equipment to do this workout.
Easier to stick with
Because HIIT is a shorter workout, it increases your strength and there is no equipment needed, people tend to do it regularly and stick with it.
Try your HIIT workout today and tell us how it went in the comments.