hWhat Is HIIT Workout | HIIT Workout For Beginners | HIIT Workout To Lose Weight

We imported this article from Simplebodyfitness.com

You don’t have enough time for gym workout or a regular workout you just want to workout 20–30 minutes a day and still want to stay fit, you want to workout less and gain more results that you might want to start doing HIIT workout.

If you work out or hang around people who workout regularly you must have heard about HIIT workout or you might have even tried it but if not we will explain to you what is HIIT workout and how you can use HIIT workout to lose weight fast.

We will some HIIT workout for beginners but let us first understand what is HIIT workout.

HIIT workout or otherwise known as High-intensity interval training, the basic phenomenon behind a HIIT workout is to workout for some interval of time and resting for some interval of time and repeating it again and again.

In a HIIT workout typically cardio and strength training are combined to create a workout and all these exercises are done in a circuit.

In the HIIT workout, the rest period is usually smaller than the training period. Well other than this there so much more HIIT workout, it specifically refers to a particular type of workout and you can even do a HIIT workout without even stepping in the gym.

The intensity of these workouts is usually high and very little rest time sometimes if you are at an advanced level there is no rest time.

While doing a HIIT workout the heart rate of the person performing a HIIT workout may even reach 80 percent of its maximum capacity for some interval of time.

A HIIT routine is usually an intense routine that will make your heart rate go through the roofs. If you do 5 exercises for 30 seconds each with a 10-sec break between each exercise then it can be considered a HIIT workout.

But it is not like that you walk for 30 sec and take a 10-sec break and consider it as HIIT workout. The exercise you should choose to include should be of high intensity, they should be performed at max during every set.

The exercise chosen should kick up your cardio intensity and you just need to push yourself that is the reason these exercises are performed for such short intervals.

HIIT workouts are really great to help you improve your endurance but not so great for muscle gain, so you should avoid them while gaining muscles.

Including HIIT workouts in your schedule when you won’t lose weight will really help you.

Are HIIT workouts good for weight loss?

Yes HIIT is good while losing weight. You can expect serious results by including HIIT workout in your schedule.

Research published in the British Journal of sports medicine also suggested that when the people who were already losing weight added HIIT workouts to their routine saw a 28% more weight loss in comparison to the people who were not doing HIIT.

A HIIT workout is so effective that it helps our body to lose weight even several hours after working out better known as HIIT after effect.

So in short yes including HIIT in your exercise schedule will help you with loss.

Only a HIIT workout will not help you lose weight you need to follow a diet so try these articles.

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Can I do HIIT every day to lose weight

No, you should not do HIIT exercise every day as HIIT is a really high-intensity workout and it puts a lot of stress on our body, so doing HIIT every day is not a good idea.

It is safe and effective but doing anything in more than the required amount will have side effects too so keeping it around three times a week is perfectly fine.

Doing every day can put your body at risk of injury and overtraining, also your muscles need rest to grow.

How many times per week should you do HIIT training?

Well it basically depends on your goals and HIIT should not only include your workouts as strength and functional training is also important for our body.

The safer side is to do HIIT is maximum three times a week you can do it on alternate days so your muscles will have needed rest for recovery.

Is HIIT good for beginners?

HIIT is good for everyone whether you are a beginner or expert it will improve your cardiovascular system.

Being you should not be so much aggressive on your self and you should not start doing hard workouts for longer intervals. Start slow and easy and increase it over time.

If you are a beginner and you do the HIIT correct way you will surely benefit from it.

There are a number of benefits you will get if include HIIT in your workout routine lets discuss them.

• HIIT will help you burn a lot of calories in a short amount of time.
• HIIT will increase your metabolism.
• It might help you gain Fast-Twitch muscle fibers which will increase your athletic performance.
• HIIT will help your increase your endurance strength
• It will improve your oxygen consumption
• Its afterburn effect will help you burn calories while sleeping because your metabolic rate will be higher after hours of workout.
• It improves your cardiovascular system so it will improve the health of your heart.
• No equipment or special space is needed.

Side effects of HIIT workouts

Everything has some side effects too so if you overdo your HIIT you might face some problems lets discuss them. All these issues are only faced if you overdo HIIT

• You can feel burnout if you overdo HIIT
• It can hinder your ability to increase or decrease weight
• It can increase inflammation in your body
• It can put o much stress on your body and can also cause several muscle injuries.

Now let us discuss how to design a HIIT workout and what exercises to go for.

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HIIT workout for beginners

There is two way you can design your HIIT workout one which includes only your bodyweight movement and another one is which includes some types of equipment like dumbells or kettle balls, we will discuss both the way to design your workout.

Tips to keep in mind while designing your HIIT workout

• Prefer compound movements.
• Keep training and resting intervals short.
• Go for a simple exercise.
• Include enough rest time.
• Don’t go for fancy exercise to go for the simple and compound exercise.
• Try to target all muscle groups and alternate exercises for different muscle groups.

Top bodyweight exercise for HIIT workout

There are so many bodyweight exercises to design a HIIT workout you can choose some from these and design your own workout

Not only these exercises, any exercise that increases your heartbeat and makes you sweat in a short amount of time basically any high-intensity cardiovascular exercise will do.

Sample bodyweight HIIT workout

We will know design a bodyweight HIIT workout using the above-mentioned exercise only. Keep in mind you have to put in maximum efforts in your exercise period.

Warmup (10 minutes) Exercise (30 seconds) — Burpees

Rest (15 seconds)

Exercise (30 seconds) — Jumping jacks

Rest (15 seconds)

Exercise (30 seconds) — Mountain climbers

Rest (15 seconds)

Exercise (30 seconds) -Pushups

Rest (15 seconds)

Exercise (30 seconds) — Squats

Rest (15 seconds)

Exercise (30 seconds) — Russian twists

Rest (15 seconds)

This is just a sample workout and it basically targets your whole body, you can include more exercise or remove some the way it suits you.

Also if this workout seems easy to you, you can always decrease rest time and increase your exercise time depending on your fitness level.

But if you don’t prefer to workout using bodyweight you like to workout in the gym using dumbells and weights than that ok too, let’s discuss top exercise to do in the gym.

Top HIIT exercises to do in the gym

• Kettlebell swings
• Assault bike
• Battle ropes
• Weight squats
• Russian twist with a medicine ball
• Pushups using TRX
• Rowing machine

You can combine these exercises to design your own HIIT workouts, these are just basic exercises you can include more exercises whichever you like to do to make it fun.

Sometimes people also like to use exercise like Bench press or overhead shoulder press so that you can have some muscle gains too, so feel free to add them.

The best way to design a HIIT workout is to combine both exercises bodyweight exercise and equipment based exercise to get the best of both.

After this article, you know what is HIIT workout and how to use HIIT workout to lose weight drastically and can help you improve so many physical capabilities of your body.

Try some HIIT workout for beginners and see how it goes for you and how you feel after it.

HIIT will help you if you want to lose fat while maintaining your muscles. But you need to keep in mind that overdoing anything will also have negative effects too. So don’t overdo it don’t stress out or burnout your body by overdoing it

So you should give HIIT workout a try and limit it to a maximum three times a week so you will only have benefits from it and no side effects of HIIT workout.

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Originally published at https://simplebodyfitness.com on July 27, 2020.