If you genuinely wish to do the best HIIT Workouts, you will find that HIIT routines use various work/rest ratios. You can choose any HIIT workout to suit your fitness level and goals. If you were working out for the first time with the HIIT program then you can start with a low work/rest ratio.
Over time, you will be able to build yourself up to being able to do very intense HIIT exercises.
Here are the top 3 workouts for beginners:
Workout 1
High Knees needs to be done for 15 sec. You can then rest for 45 sec. Then, go for an air squat for 15 sec. Then, rest for 45 sec. Then, do jumping jacks for 15 sec. then, rest for 45 sec. You can then do burpees for 15 sec. Then, rest for 45 sec.
Make sure that the work/rest ratio is 1:3. You can repeat the entire circuit 5 times. Thus, the total time is 20 minutes.
Workout 2
Do a sprint for 15 sec. You can walk for 1 minute. Make sure that the work/rest ratio is 1:4. Make sure to repeat the circuit 10 times. Thus, the total time taken is 12.5 minutes.
Workout 3
High Knees can be done for 30 sec. Then, you can do mountain climbers for 30 sec. Then, do skaters for 30 sec. You can then rest for 1 minute. Make sure that the work/rest ratio is 1:2. Thus, the total time taken is 18 minutes. You can then repeat the circuit 4 times.
How to make the most out of your HIIT workout?
Given below are some points to make the full-body HIIT workout-
- Make sure to start slow
Make sure to go for 20 seconds. You can then recover for 40 or even 60 seconds. Keep in mind that building slowly reduces your risk of injury. Also, it prevents you from burning out.
- Warm-up surely
Your warm-up can be short yet effective. A good warm-up session will make your muscles strong and well-prepared for the intense workout that you will do. HIIT uses many muscle groups at a time. So, make sure to warm up thoroughly. Keep in mind that jumping jacks, leg kicks, and arm circles are smart ways to prepare for your HIIT workout at home.
- Try to use an interval timer
At the time of working, go for an interval timing program. Once you set it, press start, and get to work.
You need not train on back-to-back days. You can try HIIT two to three times per week. On non-interval days, you can do some steady-state cardio. You can also try another type of training like yoga.
- Add weight
When you need to make your Full Body HIIT Workouts more intense, you can try adding weight to any bodyweight movement. Also, you can add more weight during the first round of a circuit.
- Try to keep the intervals short
You must go for a short long interval. This way you can reach your maximum potential at the time of doing workouts.
Hence, this is the short guide for HIIT workouts for beginners. For more information do visit our official website sweat440.com.
