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Getting Started With HIIT
Whether you’re new to fitness or simply looking to switch up your routine, HIIT workouts are one of the best ways to build endurance and improve your overall health. Here’s everything you need to know to get started!
What is HIIT?
HIIT Stands for High Intensity Interval Training, and is a workout technique that involves switching between short bursts of intense exercise, followed by short recovery periods. The key to HIIT is pushing yourself as hard as possible during the high-intensity periods, and then recovering so you can repeat it all over again.
Benefits of HIIT Workouts
Time-Efficient: HIIT workouts are one of the most efficient ways to keep fit within short amounts of time. With HIIT sessions lasting only around 30 minutes on average, it’s a quick and easy way to fit exercise around a busy schedule.
No Equipment needed: One of the biggest advantages of HIIT is its versatility. Whilst you absolutely can make use of equipment such as dumbbells, many HIIT routines can be done using just your bodyweight alone, making them highly accessible whether you’re at home, at the gym, or travelling. Short bursts of exercises like squats, burpees, and star jumps can offer a great full-body workout to improve strength and endurance.
Improves Cardiovascular health: HIIT challenges your heart and lungs, improving blood circulation, endurance, and overall cardiovascular fitness.
The After-Burn Effect: The afterburn effect, or excess post-exercise oxygen consumption (EPOC), is when your body keeps burning calories at a high rate after you finish exercising. Because HIIT workouts are so intense, they create a greater afterburn effect compared to regular steady exercises. This means that you can continue to burn calories even after your workout is finished!
Beginners HIIT Workout Example
Please consult your GP if you have any medical problems.
Warm Up
Arm Circles – 30 seconds
Leg Swings – 30 seconds
Jog on the Spot – 1 minute
HIIT Circuit
Perform each exercise for 30 seconds, followed by 20 seconds of rest. Repeat the circuit 2-3 times.
Star Jumps
Jump Squats
Mountain Climbers
Modified Push Ups
Bicycle Crunches
High Knees
Cool Down
Standing Quad Stretch – 30 seconds per leg
Hamstring Stretch – 30 seconds per leg
Shoulder Stretch – 30 seconds per arm
Feel free to tone the workout up or down based on your fitness levels. If you’re a beginner, take longer rest periods or modify exercises (like doing push-ups from your knees).
If you’re more advanced, try increasing the intensity by doing the exercises faster or adding weights. The key is to challenge yourself while maintaining good form.
Want more info on how to start your HIIT journey?
Book in for a 1-1 personal training session with our Gym team by visiting www.ymcagym.co.uk or contact our North Shields branch here.
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