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Every day countless people don’t work out because they simply don’t have the time. HIIT is changing the game when it comes to working out efficiently. HIIT for beginners and fitness veterans alike can serve as a quick, effective workout option or it can add some intensity and power to your current workout.

Battle ropes are great HIIT for beginners

Whether your goal is to lose weight, improve athletic performance, or anything in between, HIIT can benefit you. By incorporating HIIT work into your current training plan, you can reap all of its benefits — including increased fat burn.

Here’s a crash course on HIIT for beginners!

What Is High-Intensity Interval Training?

High-intensity interval training (HIIT) is a form of exercise that is specifically designed to push you to your limits. Two types of intervals characterize each session of HIIT: periods of high-intensity work and low-intensity recovery.

During bouts of high-intensity work, you can expect your heart to be pounding at about 80 to 95% of your estimated maximum heart rate. In general, intervals of work can run anywhere from just a few seconds to several minutes in length. These intervals usually include bodyweight moves like jump squats and burpees.

Don’t worry, though. You’ll get a reprieve soon enough.

Periods of recovery follow each period of intense work. Recovery is usually performed at 40 to 50% of your estimated maximum heart rate. They can be longer, shorter, or equal in length to the periods of high-intensity work.

Intervals of recovery tend to employ easier, less demanding exercises. Recovery moves include easy jumping jacks, slow jogs, and even some light core exercises.

Pro Tip: To estimate your age-related maximum heart rate, subtract your age from 220. For a 40-year-old, it would be 220 – 40, so their estimated maximum heart rate would be 180 bpm.

The Benefits of HIIT

Although it isn’t easy, HIIT is well worth the effort. In fact, high-intensity interval training has a wide variety of benefits ranging from weight loss to athletic performance. In one way or another, it can benefit everyone.

The Afterburn Effect

The Afterburn Effect is one of the most popular benefits of HIIT — especially for beginners. Put simply, a HIIT workout can be so intense that your body continues to burn calories and even utilize fat stores after the workout has ended.

Using kettlebells can be good HIIT for beginners

After an intense workout, the human body is in a state of rebuilding — AKA anabolism. During this time, it works to repair damaged muscle tissue, restore oxygen levels, and replenish glycogen— necessary carb storage — in the muscles and liver.

These processes of rebuilding require the movement of nutrients throughout the body. As a result, excess energy is burned even after a tough workout.

Boosted Muscle Growth

During a HIIT workout, beginners and seasoned exercisers will experience a higher amount of stress put on their muscles. In order to combat the muscle breakdown associated with intense exercise, the human body will adapt.

As a result of the excess stress put on the muscles, the body produces elevated levels of hormones that boost muscle growth. This means that HIIT can result in increased muscle mass and definition.

Workout Efficiency

One of the biggest benefits of HIIT for beginners is that HIIT workouts are incredibly efficient. Anyone can easily complete a massive calorie-burning workout in as little as 20 minutes!

On its own, the efficiency of HIIT makes it a popular training option for people with tight schedules. Gone are the days of “I don’t have time to work out.” HIIT makes exercise doable for everyone!

Getting Started with HIIT for Beginners

High-intensity interval training has become an increasingly popular way to work out. HIIT workouts are efficient, and they boost muscle growth as well as increasing calorie burn.

In just a single HIIT session per week, anyone can reap the many benefits of this impressive type of training.

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Always be sure to consult with a healthcare professional before beginning an exercise program.

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