Beginners HIIT Workout: A Simple Guide to Get Started

High-intensity interval Training (HIIT) is an excellent option for beginners. It offers a fast-paced, effective way to get in shape, lose weight, and improve overall fitness. 

HIIT involves short bursts of intense activity followed by brief recovery periods, making it adaptable to any fitness level. Beginners can start with basic movements like squats, jumping jacks, or cycling, gradually increasing intensity as their stamina improves. 

With HIIT, you burn calories long after the workout, improve cardiovascular health, and build muscle, all in a time-efficient format that fits into even the busiest schedules.

Crunch Fitness offers HIITZone, a dynamic, results-driven training area designed to maximize your workout. Featuring state-of-the-art equipment and guided sessions from expert trainers, the area provides a structured, supportive environment to help you get the most out of each workout.

Whether you aim to burn fat, increase endurance, or build strength, the HIITZone’s varied workouts target all fitness goals. Ready to level up? Contact us today to learn more and sign up for their HIIT programs, designed to help you see real results!

What is High Intensity Interval Training (HIIT)?

HIIT, or High-Intensity Interval Training, is about mixing short bursts of intense exercise with brief recovery periods. For example, 30 seconds of sprinting followed by 30 seconds of brisk walking or rest, and repeat this cycle eight times.

Don’t let the intensity scare you off! HIIT can be tailored to fit your fitness level. If you’re feeling your heart race, you’ve hit the right level of intensity. The best part? You only need to push yourself for short bursts, and a full HIIT workout typically lasts just 20-30 minutes. It’s fast, effective, and well worth the sweat!

Research shows that with the right HIIT plan, you can get similar benefits to longer workouts in less time. It’s also proven to boost your VO2 Max. The higher your VO2 Max, the lower your risk of health issues. So, following a good HIIT routine is an efficient way to improve your fitness without spending hours in the gym.

Want to dive deeper into HIIT? Stick around! But before we jump into the details, check out Crunch’s HIITZone. We’ve got specialized HIIT group classes, top instructors, and everything you need to crush your fitness goals.

Benefits of HIIT Workouts

You Burn More in Less Time

Research shows that a 30-minute HIIT workout can burn 25-30% more calories than activities like weightlifting, cycling, or a regular treadmill. It’s all about making every minute count!

It Boosts Your Metabolism

The intense bursts of exercise in HIIT make your body work harder to use oxygen, which kicks your metabolism into high gear. That means you’ll keep burning calories even after your workout is done.

It Helps You Shed Fat

One study found that doing just three 20-minute HIIT workouts a week helped participants lose 2kg of body fat in three months—without changing their diet! HIIT also reduces visceral fat (around your organs) by 17%, preventing health issues like type 2 diabetes.

It’s Excellent for Your Health

HIIT isn’t just about burning calories — it’s also great for your heart and overall health. Three 20-minute HIIT sessions a week were as effective as four longer workouts for lowering blood pressure. Plus, it can reduce your risk of type 2 diabetes by improving insulin sensitivity and lowering blood sugar levels.

It’s Quick and Efficient

The best part of the exercise is when it’s over! With HIIT, you get all the benefits quickly, making it easy to fit into a busy day. Who doesn’t love a quick and effective workout?

How To Get Started as a Beginner: HIIT Workouts

Establish a Fitness Foundation

If you’re new to exercise, begin with easier workouts like brisk walking, swimming, or light jogging. Gradually increase the intensity and duration of your workouts over several weeks. This process will help prepare your body for the demands of HIIT.

Create Clear Goals

Setting specific goals will keep you motivated and stay focused. Decide what you want to achieve with HIIT Workouts, whether losing weight, improving cardiovascular health, or increasing muscle strength.

Choose Your Exercises

HIIT can be done with different exercises, including running, cycling, rowing, weight training, and bodyweight exercises. Pick exercises you enjoy that align with your fitness goals.

Warm Up / Cool Down

Always warm up your muscles before a HIIT workout to prevent injuries and soreness. A simple warm-up could involve light cardio and dynamic stretches. After your workout, cool down with static stretches to help your muscles recover.

Track Your Progress

Keeping track of your progress is essential for staying motivated and adjusting your routine. Use fitness apps, journals, or workout trackers. To see your improvement, you can monitor your heart rate, weight, or other relevant metrics.

Best HIIT Workouts For Beginners

If you’re a beginner in high-intensity interval training, the good news is that it’s super adaptable and easy to get started. These friendly workouts integrate short bursts of intense effort with recovery periods, helping you build stamina and burn calories quickly.

Whether you’re into running, cycling, or bodyweight exercises, there’s a HIIT workout that fits your style. Below, we’ll break down six beginner HIIT workouts, including the duration of intense exercise and rest periods, so you can jump right in and start your fitness journey.

Workout #1: Running

For a simple beginner running HIIT workout, try alternating between 30 seconds of sprinting and 1 minute of walking or light jogging. Repeat this cycle for 15-20 minutes. This workout boosts endurance and burns calories while being easy to scale as your fitness improves.

Workout #2: Weight Training

For weight training HIIT, choose basic moves like squats, lunges, or dumbbell presses. Do each exercise at maximum effort for 30 seconds, then rest for 30-60 seconds before moving to the next move. Complete 4-6 rounds, adjusting the weights and intensity as needed.

Workout #3: Cycling

On a stationary bike, pedal as fast as you can for 20-30 seconds, then slow down for 1-2 minutes to recover. Repeat this cycle for 20-25 minutes. This great, low-impact option boosts cardiovascular health and burns fat.

Workout #4: Elliptical

For an elliptical HIIT workout, alternate between 30 seconds of fast, high-resistance pedaling and 1 minute of slow, low-resistance movement. Aim for 15-20 minutes total. This workout is easier on the joints while providing a solid calorie burn.

Workout #5: Rowing

On the rowing machine, row as hard as you can for 20-30 seconds, followed by 1 minute of slower, more relaxed rowing. Do this for 15-20 minutes. This full-body workout improves both cardio and strength.

Workout #6: Bodyweight

Try exercises like jumping jacks, burpees, and push-ups for bodyweight HIIT. Perform each move for 30 seconds, then rest for 30-60 seconds before switching exercises. Complete 4-5 rounds for a quick and effective full-body workout you can do anywhere.

These beginner HIIT workouts are easy to customize based on your fitness level and goals, and they only take 15-30 minutes to complete!

How Long Should a Beginner HIIT Workout Be?

How many HIIT workouts you do each week will depend on your other types of exercise, your current fitness level, and whether you’re following a specific program.

The American College of Sports Medicine suggests beginners start with one HIIT session per week, while the rest of their workouts should focus on steady-state exercises.

A 20-minute HIIT session offers a perfect balance of intensity and duration, allowing you to reap the benefits of this training method without overwhelming your body.

Start with shorter intervals and longer rest periods; as you progress, you can increase the intensity and duration. Even a brief session of HIIT can be highly effective for burning calories and boosting fitness.

Is 20 Minutes of HIIT Per Day Enough?

If you’re new to HIIT workouts, try to aim for 10 or 20-minute sessions each day. Consistency and gradual progression are key, so listen to your body, mix up your workouts, and stay committed. You’ll be okay with reaching your health and fitness goals through HIIT training!

But, if you feel that 20 minutes of HIIT per day is too challenging, you may reduce the frequency to 3-4 times per week or shorten your workout sessions to a more manageable duration.

Can you Lose Weight with HIIT Training?

One key benefit of HIIT is its ability to promote gradual weight loss by boosting metabolism and burning calories. Your body continues to burn calories for up to 48 hours after a HIIT session.

It’s also a highly effective method for fat loss. A study found that 12 weeks of HIIT significantly reduced abdominal and visceral fat.

Can I do HIIT every day?

It’s important to remember that the rest period is just as crucial as the workout itself. For this reason, it’s recommended that you do HIIT only 3 to 4 times a week, especially if you’re a beginner.

HIIT is intense and can strain your muscles and joints if done too frequently. Incorporating rest days or lighter workouts in between will help you avoid injury and allow for proper recovery.

What is the Best Time for a HIIT Workout?

Your schedule and energy determine the optimal time for a HIIT workout. A session in the morning animates your day; alternatively, you may prefer an afternoon or evening workout when you feel more revitalized.

Ultimately, the most important aspect is establishing a consistent routine and selecting a time that complements your personal preferences and energy levels.

Is HIIT Safe?

HIIT is generally safe when performed correctly, but beginners should be cautious and listen to their bodies. Start slow, prioritize good form, and don’t push yourself too hard too soon. Always warm up before and cool down to reduce the risk of injury.

Crunch Fitness HIIT Zone

The HIIT Zone at Crunch Fitness is a high-energy, results-driven training area designed for those looking to maximize their workout in less time. Offering a unique combination of cardio, strength, and endurance training, the HIIT Zone is perfect for all fitness levels.

Whether you aim to lose weight, build muscle, or boost your overall fitness, the HIIT Zone provides everything you need to achieve your goals.

Crunch’s HIIT Zone has top-of-the-line fitness equipment, from battle ropes to kettlebells, designed to elevate your workout experience. The dynamic setup ensures you’re getting a full-body workout in every session.

Unlimited Classes, Unbelievable Prices

Crunch Fitness provides unlimited access to HIIT classes at unbeatable prices, making staying consistent and committed to your fitness goals easy. Sign up today and experience the benefits of HIIT in a fun, affordable way!

Reach your Fitness Goals with Crunch

Crunch’s group fitness classes promote a culture of fun with no judgments. It’s an environment for all types of individuals with various goals. Find a Crunch gym near you to try our free trial membership, or join Crunch now. Your goals are made to be crushed. With Crunch, you’ll have the tools, resources, and support to make it happen.