Jumpstart Your Fitness Journey with this 19-Minute Beginner-Friendly HIIT Workout

What is “real” HIIT?

“Real” High-Intensity Interval Training (HIIT) is a specific type of workout that involves short bursts of intense exercise followed by brief periods of rest or low-intensity activity. The confusion around what constitutes true HIIT arises because some gyms or trainers may incorrectly label any circuit training or interval-based workout as HIIT, even if it doesn’t meet the necessary criteria.

A genuine HIIT session adheres to the following key characteristics:

1. High Intensity: The intense intervals require the individual to exert near-maximal effort during each burst of exercise. This effort should elevate the heart rate significantly.
2. Short Duration: The intense intervals typically last for about 20 to 40 seconds, and they are followed by equally short periods of rest or active recovery.
3. Elevated Heart Rate: During the intense intervals, the heart rate should reach at least 80% of the individual’s maximum heart rate. This is crucial for achieving the cardiovascular benefits of HIIT.
4. Repetition and Variation: HIIT workouts involve repeating the intervals for several rounds, with variations in exercises or intensity to keep the workout challenging and effective.

It’s important to differentiate between interval training and true HIIT. For instance, a runner sprinting for three to five minutes with rests in between is engaging in interval training but may not meet the criteria for true HIIT if the bursts are too long and the heart rate doesn’t reach the required intensity.

CrossFit is another workout people commonly mistake for HIIT, said Ms. Wilson. “CrossFit is not HIIT, although a CrossFit workout may enlist an HIIT circuit within it,” she explained. “But they are not one and the same.”

A genuine HIIT session can be relatively short, with the intense portion lasting as little as 10 minutes, especially for beginners. However, it is essential to include warm-up and cool-down periods as part of the workout routine. The warm-up prepares the body for the intense activity, while the cool-down allows the body to gradually return to its resting state and reduces the risk of injury.

In summary, “real” HIIT is a specific and structured workout that involves short bursts of intense exercise, elevated heart rate levels, short periods of rest, and repetition of intervals. It is an efficient way to improve cardiovascular fitness and overall conditioning. To ensure you are performing true HIIT, pay attention to the intensity, duration, and heart rate during the intense intervals, and incorporate proper warm-up and cool-down periods into your routine.

How do you get started?

High-Intensity Interval Training (HIIT) can be an effective and time-efficient workout option, but there are important considerations for beginners and those with certain health conditions. If you have a cardiac condition, are recovering from an injury, or regularly experience vertigo, it’s best to avoid HIIT. Pregnant individuals should consult their doctor before starting HIIT.

For beginners, it’s normal to feel challenged initially, and you may need to shorten the length of intervals to catch your breath. However, with regular practice, improvements in fitness and endurance can be noticed within about a month of consistent HIIT sessions.

“I might pair it with leg day, for instance,” she said, doing “super sets” of combined movements like squats and lunges, and then finishing with a 10-minute HIIT workout.

Once you are comfortable with them, aim for two to three sessions per week, but not more, said Holly Roser, a personal trainer in San Francisco. “After that, you could become more susceptible to injury.”

HIIT can be performed at home, at the gym, or in a group class setting. The workout requires little to no equipment, but access to a treadmill, bike, or rowing machine can add variety. Bodyweight exercises like running, jumping jacks, burpees, mountain climbers, or squat jumps are also effective options. The convenience of HIIT makes it suitable for those who travel frequently.

Remember to progress gradually, listen to your body, and adjust the intensity and duration of intervals as you improve. Safety is essential, so always consult with a fitness professional or healthcare provider if you have any health concerns before starting a HIIT routine. With dedication and proper guidance, HIIT can lead to enhanced cardiovascular fitness and overall health.

Remember, these workouts are meant to be hard. In the moment, pushing yourself to 80 percent of your body’s maximum heart rate may feel intimidating, but it can also feel rewarding, said Melissa Vasquez, a 31-year-old Brooklyn sales professional. “I like to do a workout that scares me a bit,” she said. “After finishing a HIIT session, I feel very satisfied for facing down that challenge.”

The simplest HIIT workout

The simplest HIIT workout for beginners involves selecting a single cardio-focused exercise, with the treadmill being a suitable and approachable option. After a warm-up to prepare the body, the workout consists of a 10-second sprint at maximum effort, followed by 50 seconds of rest or walking. This sprint-rest cycle is repeated six times to complete the workout.

The main goal of this beginner friendly HIIT workout is to ease individuals into the format and intensity gradually. It allows newcomers to experience the high-intensity bursts of exercise while providing ample time for recovery in between.

As beginners become more comfortable with the workout, they have the option to challenge themselves further by shortening the rest periods. The rest periods can be reduced to 20 seconds and eventually down to 10 seconds, adding an extra level of intensity and pushing the limits of their cardiovascular fitness.

By starting with this simple HIIT workout and progressively adjusting the intervals, beginners can gradually build their stamina and endurance. The workout is adaptable and can be tailored to individual fitness levels and preferences. As individuals get accustomed to the HIIT format, they may explore other exercises and variations to keep their workouts engaging and effective.

As with any new exercise regimen, it is essential to prioritize safety and listen to one’s body. Beginners should consult with a fitness professional or healthcare provider if they have any health concerns before starting a HIIT routine. With consistency and dedication, this simple HIIT workout can be an effective way to improve cardiovascular fitness and overall health.

Tabata workout

The Tabata workout is an intense form of High-Intensity Interval Training (HIIT) that combines multiple exercises over several rounds. Each Tabata round lasts four minutes and consists of eight sets, with 20 seconds of hard exercise followed by 10 seconds of rest. Trainers often recommend doing four rounds, but beginners can start with two rounds if needed.

The workout begins with a five-minute warm-up to prepare the body. During each set, the goal is to perform as many repetitions as possible within the 20 seconds of exercise. After each round, take a one-minute rest before proceeding to the next round. Ideally, the workout should include four rounds. The session concludes with a 10-minute cool-down.

To keep track of the timing, using a workout app with signals for each break can be helpful.

Given the high intensity of Tabata, beginners are advised to limit the number of weekly sessions to one or two at the start. As the body becomes more accustomed to the intense workout, the frequency can be increased to up to three times per week.

Here is an example of a Tabata-style HIIT workout that requires minimal equipment:

Round 1 (4 minutes):

• 2 sets of high knees
• 2 sets of plank punches
• 2 sets of jumping jacks
• 2 sets of side skaters

Round 2 (4 minutes):

• 2 sets of jump rope
• 2 sets of high/low boat
• 2 sets of line jumps
• 2 sets of push-ups

Round 3 (4 minutes):

• 2 sets of burpees
• 2 sets of Russian twists
• 2 sets of squats
• 2 sets of lunges

Round 4 (4 minutes):

• 2 sets of mountain climbers
• 2 sets of push-ups
• 2 sets of split squats
• 2 sets of box jumps

Throughout the workout, it’s essential to listen to your body and stop if you feel lightheaded, dizzy, or too out of breath to continue. As you progress and become more familiar with the exercises, feel free to swap in new movements for variety and to suit your body’s needs.