If you’re like most people then when you think of HIIT exercises you become a little intimidated. The thought of working out nonstop, at an exceptionally rapid pace and having very little to no break from one set to the next is just a little frightening. Frightening because some of us are not used to being pushed beyond our limits; but just like anything else, if there is a will there is a way. Baby steps; let’s ease our way into this thing together!
If you’re used to exercising and doing a lot of cardio this should be a walk in the park because it’s for beginners. However, if you’ve never worked out a day in your life or you used to work out in another lifetime and are trying to work your way back onto the workout scene you may be in for a little challenge. But don’t worry, it’ll be fun!
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As seen below, I have put together a beginner HIIT exercise routine that will help with a number of things ranging from cardio to toning. Are you ready to start?
Well pump your breaks; everyone knows that any good exercise starts with a great warm-up session. Listed below are a few warm-ups that will get your blood flowing and adrenaline pumping. Rotate between each exercise for two to three minutes before jumping right into your HIIT exercise.
Warm-Up Exercises:
Torso Rotations
Leg Swings
Crisscross Crunches
Torso Rotations:
Stand with your feet shoulder-width apart while holding an exercise ball with both hands extended out in front of you (as if you’re about to hand to it someone). Turn your torso to the left (without moving the rest of your body); then alternate to the right.
Crisscross Crunches:
Stand in the upright position. Bend your right leg at the knee and proceed to lift that leg up (3 to 4 inches) and across your body; simultaneously bring your left elbow across your body to meet your right knee while squeezing your abdomen in the process. Rotate to the left leg and right arm.
Leg Swings:
Stand with your feet together and use your arms for balance (you may want to hold them out on away from your body). Swing / raise your left leg out and away from your body (to the right) and carefully swing it across your right leg and back down to the start position. Repeat using the opposite leg.
HIIT EXERCISES:
Jumping Jacks
Butt kicks
Sumo Squats
Mountain Climbers
Now on to the FUN part! For the following HIIT exercises the exercises will last for 20 seconds (each exercise), followed by 10 seconds off. You will repeat this 3 times! After you have completed all four of the exercises below, you will go into what is called an active rest.
ACTIVE REST:
This is the part where you will get to rest but remember this is still a part of the exercise so although it’s a resting period you’re still working. Be sure to keep moving during this period. You can walk or jog in place, do jumping jacks, jump rope in place, whatever it is just DO NOT sit or lie down.
Once the active rest period is over, repeat the HIIT exercise again. When you are done, you will have completed a total of three sets of the below mentioned HIIT exercises.
Jumping Jacks:
Standing with your feet together and your hands down at your sides, raise your arms above your head so that your hands will meet above your head while simultaneously jumping up (extending your body) and spreading your feet wide (past shoulder-width apart). Bring your arms back down to your side while simultaneously bringing your feet back together to the start position. But without stopping continue the above steps repeatedly.
Sumo Squats:
Starting from the upright position, with your legs a little wider than shoulder-width apart; your feet/toes should be slightly turned outward. Squat down into the sitting position; however, you want to be sure to keep your back straight as well as to make sure that your knees don’t extend past your feet while in the sitting position. When returning from this stance and back into the upright position you are to squeeze your butt and thrust your hips forward.
Butt Kicks:
This exercise is as simple as it gets. All you have to do is simply run / jog (in place or around the room; either is fine) and make sure that the heel of your foot is touching your buttocks each time your leg comes back.
Mountain Climbers:
You should be on the floor in push-up position. Your arms are to be shoulder width apart. Squeezing your tummy (using your right leg) bring your knee up to your chest and back down to the ground. Repeat the exercise using your left leg. Continue this process alternating between your right and left leg.
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