HIIT Workouts for Beginners

High Intensity Interval Workouts for Beginners

 Know what you should and shouldn't do and how to properly fuel yourself. When starting a H.I.I.T (high intensity interval training), you want to start slow and train your body how to do more intense workouts along with how to nourish your body for these types of workouts.

Basics of H.I.I.T

• Theses workouts are highly effective and increase calorie and fat burn.
• When you are a beginner, start simple and gradually progress to more challenging exercises.
• H.I.I.T workouts have interval times with specific work-to-rest ratio
• Shorter work time usually means a more intense activity
• 30:15 work-to-rest ratio is a good place to start. Try to work towards a 20:10 work-to-rest ratio
• Rest can be active or passive: recovery can include balance exercises or a light cardio movement

Sample Workout

• Bodyweight squat
• Elevated push-up
• Lunges
• Plank with Knee Drive
• Alternating side lunges
• Jumping jacks

HIIT Nutrition

• With good nutrition in addition to a H.I.I.T program,  you can improve blood pressure, improve insulin sensitivity or improve body composition
• You need to provide your body with adequate calories and macro-nutrients (such as carbohydrates) to provide energy stores for workouts
• Adequate water is needed as well for complete hydration
• A meal with moderate-to-high carbohydrates with added protein should be consumed 3-4 hours before a workout
• A high carb snack should be eaten within an hour after finishing a workout. Some examples of a quality post-workout snack include:
• Whole wheat toast with peanut butter and banana 
• Greek yogurt or cottage cheese with fresh fruit
• Dried fruit and almonds