Simple High Intensity Training for Beginners

Just because you’re new to fitness doesn’t mean high-intensity interval training isn’t for you. Otherwise known as HIIT, these fast-paced workouts have been shown to burn calories in a short amount of time and develop more lean muscle mass— so you don’t need to spend hours in the gym. This type of training will have you alternating between periods of maximum effort (think: 20 seconds of jumping jacks) and short recovery.

If you’re just getting into fitness — or starting over after an injury — the key to success lies in doing the right moves, at your own pace. Yes, HIIT should be intense, but pushing too hard, too fast can result in injuries and other setbacks. Your task: Listen to your body, modify as needed, and complete each movement with proper form.

Here are three workouts, ranging from 10 minutes to 30 minutes. Each one has easy-tomaster moves, made just for you. All you need is water, a chair and a yoga mat (well you really don’t need a yoga mat but it would be nice)

Before each workout, start with this dynamic, two-minute warm-up to get your muscles ready to go. 

Jog or march in place for 30 seconds to slightly increase your heart rate 

Then, stand and circle your arms backwards, one after the other, (as if you’re pretending to do the backstroke) for 30 seconds – Don’t work into pain just easy circles to loosen up your shoulders  F

inally, perform a front lunge, side lunge and back lunge stepping with the same leg, then switch to the other leg and repeat. Continue one minute. Now, get ready to HIIT it!

10-Minute HIIT

Workout Work up a sweat in less than the time it would take you to drive to your gym with this simple routine. Best of all, you don’t need any equipment to jump right in.

Jab, cross, front (right side): Stand with the right foot in front of the left, hips facing to your left side. Bring your arms up into a boxing position. Jab (punch) forward with the right arm, then throw a “cross” punch with the left arm, letting your body rotate as your left arm crosses over your body to the right. Your bodyweight should be over your right foot, with your back heel picking up off the floor slightly. Bring both arms back into the body, shifting your weight back to the starting position and facing front. (This is the “front” move.) Repeat on the left side.

Jumping jacks: Start by standing upright with your feet hip-width apart and your arms at your sides. Jump your feet out while raising your arms. Repeat as fast as possible. If a regular jumping jack is too difficult, step side to side while raising your arms instead.

Sumo squats: Position your feet a little more than hip-width apart and point your toes out at a 45-degree angle. Keeping your weight in your heels, back flat and chest upright, lower yourself until your thighs are parallel to the floor. (Don’t go below this to keep stress off the knee) Engage your glutes and quads and push back to the start position. Repeat.

Cool down with an overhead stretch and work on some single leg balance 20 seconds on each leg

3 rounds of 20 seconds work and 10 seconds of rest

20-Minute - HIIT Workout

Metabolic conditioning is designed to maximize your caloric burn, so you should expect this workout to feel challenging. You’ll go through five exercises that focus on full-body, multijoint movements. Try to do as many reps as possible during each 45-second interval, then rest for 15 seconds before repeating. AGAIN, listen to your body especially on the third set

Push-ups: If you can’t complete a traditional push-up, place your hands on a stable chair or plyo box instead of the floor. Or, try doing push-ups with your knees resting on the ground.

Squats: For extra assistance, use a chair for added support. Remember to keep your feet under your hips and your bodyweight in your heels, says Justin.

Butt kicks: Jog or walk in place, kicking your right heel up to touch your bottom. Repeat with the left leg.

Tricep dips: Place your hands on a chair or a low table, with your back to the chair. Put your legs straight out while balancing on your palms. Bending from your elbows, lower ½ way (never feel stress in the front of your shoulders or you are going too far, then press up to the original position. Keep your abs tight

Side Lunges: With your bodyweight in your heels and your toes facing forwards, step to the left in a deep lateral lunge, keeping your knee above your toes. Alternate legs.

Cool down with an overhead stretch, a quad stretch and a forward fold also work on single leg balance each leg for

20 seconds 3 rounds 45 second work with 15 seconds rest

30-Minute: HIIT Workout

Got half an hour? Try this longer workout to challenge your core, and your upper and lower body. (Fun fact: This will burn more calories than 30 minutes spent walking on the treadmill!) Complete the same three-minute warm-up as in the previous workout, then get ready to move it, move it.

For exercise descriptions, see above previous descriptions.

Cool down with an overhead stretch, a reverse lunge, a quad stretch and a forward fold, holding each move for 30 seconds.

3 rounds 45 second work with 15 seconds rest