Certainly, you have probably heard the hype around HIIT training exercises. This technique incorporates intervals of working and recovering to deliver a much faster way to accrue several health benefits.
Although HIIT workouts are said to be suitable for all fitness levels, Michelle Wong, general manager at Life Time Johns Creek, Georgia, and a National Academy of Sports Medicine (NASM)-certified personal trainer, advises working cautiously if you’re new to exercising or have any pre-existing medical concerns.
Before HIIT, you have to develop an aerobic foundation first—you can achieve this by doing proper aerobic exercise for several weeks. See your doctor before starting the HIIT workout because heart conditions can increase the risk.
This is applicable to older adults, those recovering from injuries, and people with other chronic illnesses like diabetes, according to the Harvard T.H. Chan School of Public Health. Whatever your level of fitness, consider the following points before starting an HIIT workout.
What Types of HIIT Workouts Should You Start With?
For HIIT, you need to engage in a number of techniques because it can be done in many different ways, such as indoor cycling and cardio activities, .
Like running indoors or outdoors on a treadmill. What you like is what you want out of it. If you are more of a runner, you may want to add HIIT to your running routine. If you are more interested in resistance training, then go for an intense program that includes strength and plyometric exercises,
Like squat jumps and push-ups, you have to get off the ground and then blast back up. You’ll find live and online HIIT classes, as well as at-home HIIT workouts. If you’ve never done HIIT before, Wong recommends getting your guidance from an experienced personal trainer on frequency, duration and rest periods between work changes. Mastering HIIT can optimize your workout routine.
What to Wear for HIIT Workouts
Put on clothes that are good for your action in this HIIT workout, says Alejandra Martinez, a CanFitPro-certified personal trainer in Vancouver, British Columbia. If you’re doing HIIT on the stationary bike, you’ll probably be most comfortable in bike shorts or tights and a top made of sweat-wicking material like spandex, polyester, or bamboo. If you’re doing a lot of bodyweight exercises that involve jumping, then fitted workout apparel that won’t get in the way is a must-have.
Also, ensure that you wear the right footwear for the activity you are doing, Martinez says. Running? Slip into your running shoes. Cycling? Grab your cycling shoes. If you’re doing a HIIT workout that encompasses cardio and resistance exercises, then cross-trainers are a good idea..
Tips for Staying Safe During HIIT:
1. Start Slow
Initiate with shorter HIIT sessions and progressively increase them as you develop fitness. According to the International Sports Sciences Association (ISSA),
If you are a total beginner, you need only expose yourself to high-intensity exercise for a time-span of 20 seconds, followed by 2 minutes of easy action. Repeat this three to five times for a period of 10 to 15 minutes. Aim at shortening your rest time between sets to one minute, and up your high-intensity intervals to thirty seconds. Assist the ISSA by increasing either repetitions or duration to 20 minutes.
“Starting out with shorter workouts at first allows you to build up your endurance slowly and safely, so you don’t get injured,” Martinez explains.
2. Don’t Skimp on the Rest Intervals
HIIT workouts are designed to put you through a rigorous phase of effort followed by a recovery time. Instead than snatching some extra time or engaging in another activity, make sure you get the full amount of rest that is prescribed. Aimee Nicotera is a Cape Cod, Massachusetts-based personal trainer accredited by the American College of Sports Medicine (ACSM). She believes that your body needs time to heal before it can work out vigorously again.
3. Limit Your Weekly HIIT Sessions
Begin with one HIIT session in your daily and weekly workouts, and boom to a maximum of two to three. Plan your HIIT routine so that it takes up space on less discrete sleep. “You have to allow time in your body to get the absolute best results from a workout program,” says Nicotera.
How to Warm Up for a HIIT Workout
While it’s tempting to skip workouts, HIIT workouts require it. “Most training injuries can be avoided if your body is properly prepared for exercise,” Martinez asserts. Complete an easy fifteen minute aerobic warm up, walk or jump rope as you would. Follow this up with a strength workout later, if it’s part of your HIIT workout. For example, do some squats, then jump into squat jumps if required..
A 4-Week HIIT Training Plan to Get Started
Prepare yourself to dive into HIIT training? Hold on. Before you start, make sure you’ve built a base of fitness. A base of fitness means you’ve done 20 to 60 minutes of moderate-to-hard intensity aerobic exercise (like brisk walking, running, or swimming laps) three to five times a week for several weeks, according to the ACSM.
Even if you’ve built a fitness base, get the green light from your doctor if you’re recovering from injury, elderly, or have some kind of chronic medical condition.
If you’re ready to go, Nicotera’s four-week HIIT training plan is a solid place to start. Start with one HIIT workout a week, and by the third week, you should be working out two times a week.
Make sure to add more exercise on other days of the week—fairly hard to the moderate level, and moderate-to-hard intensity cardio and strength training. The plan provides room to incorporate strength training into your HIIT workouts and customize other types of cardio and strength workouts based on your fitness ability.
But, if you can help it, get to at least 150 minutes of moderate-intensity aerobic exercise (or 75 minutes of vigorous-intensity exercise) and two full-body strength workouts per week, as recommended by the U.S. Department of Health and Human Services (HHS)..
Week 1
Day 1 Moderate-intensity cardio (jogging, brisk walking, water aerobics)
Day 2 HIIT workout, 10 to 15 minutes
Day 3 Stretch or yoga
Day 4 Low-intensity cardio (leisure walking or swimming); full-body strength training
Day 5 Moderate-intensity cardio
Day 6 Rest
Day 7 Low-intensity cardio; full-body strength training
Week 2
Day 1 Moderate-intensity cardio
Day 2 HIIT workout, 10 to 15 minutes
Day 3 Stretch or yoga
Day 4 Low-intensity cardio; full-body strength training
Day 5 Moderate-intensity cardio
Day 6 Rest
Day 7 Low-intensity cardio; full-body strength training
Week 3
Day 1 Moderate-intensity cardio
Day 2 HIIT workout, 10 to 15 minutes
Day 3 Stretch or yoga
Day 4 Low-intensity cardio; full-body strength training
Day 5 HIIT workout, 10 to 15 minutes
Day 6 Rest
Day 7 Low-intensity cardio; full-body strength training
Week 4
Day 1 Moderate-intensity cardio
Day 2 HIIT workout, 10 to 15 minutes
Day 3 Stretch or yoga
Day 4 Moderate-intensity cardio
Day 5 HIIT workout, 10 to 15 minutes
Day 6 Rest
Day 7 Moderate-intensity cardio; full-body strength training