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High-intensity interval training has gathered a loyal following since its inception. This workout program functions on a radically different idea that revolves around performing exercises for short durations but with increased intensity, such that the calorie-burn is higher than the standard training program. Moreover, many studies have credited the HIIT workout program to accelerate weight loss along with improving the cardiovascular endurance of the body.
The HIIT workout is like any other training program, and one should perform proper warm-up exercises before starting the program to flex their muscles and improve blood circulation. Beginners and casual trainers can dial down the intensity of the workout program and perform fewer reps for longer durations until they get used to the training program.
Let us dive in deeper and look closer at the six beginner-level HIIT workouts that you could add to your workout program.
#1 Push-Ups
Push-up is an excellent bodyweight exercise that targets the pectoral muscles with tremendous intensity. Additionally, the exercise tones the forearms, biceps and the triceps for a complete upper body workout.
Instructions:
Step 1: Lie on the floor in a prone position and quickly transition yourself into a plank position. Rest your body on your toes and on the palms. Ensure that the lower arms are perpendicular to the floor and make a 90-degree angle with the upper arms.
Step 2: Gradually lift your torso upwards until your arms are fully extended and perpendicular to the body. Ensure that the body does not sag towards the floor while performing the push-ups.
Step 3: Pause for a second and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tips: Vary the position of the grip to target different regions of the pectoral muscles. Perform this exercise while wearing a weighted vest for added resistance and improved customisability.
#2 Box Jumps
The box jump is an explosive exercise that targets the entire lower body while also improving your cardiovascular endurance. Due to its simple motion, the exercise is ideal for beginners and casual trainers.
Also, read 8 Full Proof Lower Body Workouts To Strengthen Your Lower Body.
Instructions:
Step 1: Stand straight in front of a raised platform with feet positioned shoulder-width apart. Slightly bend and get into a partial squat position.
Step 2: Explosively jump onto the raised platform while swinging your arms forward.
Step 3: Pause for a second and jump back into the initial position.
Repeat the exercise for the recommended number of times.
Important tip: For an increased challenge, wear ankle weights and increase the height of the platform.
Next up: Squats
#3 Squats
Like the box jumps, squats are very effective in toning the lower body, especially the quads, hamstrings and the glutes.
Step 1: Stand straight with feet positioned slightly wider than the distance between the shoulders. Extend your arms forward until they are fully extended and parallel to the body.
Step 2: Slightly bend your knees, move your hips backwards and lower yourself until the hips are just below the knees.
Step 3: Hold for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: Perform squats while holding a barbell overhead for bettered resistance and an increased challenge.
Next up: Burpee
#4 Burpee
The burpee is one of the simplest exercises that one could perform as part of their workout program. Additionally, with the range of variations available, the burpee is a very effective total body exercise.
Also, read 6 Intense Burpee Workouts You Should Do For Maximum Impact.
Instructions:
Step 1: Stand straight with your feet positioned shoulder-width apart. Transition yourself into a squat and then quickly get onto to the floor and get into a plank position.
Step 2: Perform one push-up and then bring your feet towards the chest.
Step 3: Explosively jump and clap overhead.
Step 4: Pause for a second and get ready for the next rep.
Repeat the exercise for the recommended number of times.
Important tip: Perform each movement twice to tone the target muscles with greater intensity.
Next up: Mountain Climbers
#5 Mountain Climbers
Mountain climbers are very effective in toning the abdomen while focusing on the obliques with greater intensity.
Also, read 8 Best Ab Exercises To Get Those Perfectly Sculpted Six Packs.
Instructions:
Step 1: Lie on the floor in a prone position and quickly transition yourself into a plank. Ensure that the arms are fully extended and perpendicular to the body. The legs should be straight, and the whole body should rest on the palms and the toes.
Step 2: Explosively bring your left knee towards the chest while maintaining a straight torso.
Step 3: Pause for second and return to the initial position. Repeat the same motion on the other side to complete one rep.
Perform the exercise for the recommended number of times.
Important tip: Ensure that the elbows are close to the body throughout the duration of the exercise.
Next up: Dips
#6 Dips
Dips are very effective in building the triceps while also toning a host of other stabilisation muscles in the upper body.
Also, read 5 Best Exercises For Triceps You Should Start Doing Now.
Instructions:
Step 1: Position yourself in front of the bars and grip them such that the palms are facing downwards. Ensure that arms are bent at the elbows, and there is sufficient room to raise yourself.
Step 2: Gradually raise yourself towards the ceiling until the arms are fully extended and parallel to the body.
Step 3: Pause for a second and return to the initial position. Do not let the feet touch the floor until you finish the exercise.
Repeat the exercise for the recommended number of times.
Important tip: Beginners could perform the dips with the help of a spotter or a dip assist machine.
