Don't worry, HIIT exercise enthusiasts: there is no chance that this craze will fade. It has been there for a long time, but more than 12,000 of you Google it every month. Celebrities like Beyoncé and Jessica Alba now use it. What is a good HIIT routine for someone who has never exercised before? Four-time Olympic gold medalist Emil Zatopek (Czech) and other (literal) pioneers utilized it successfully in their training when it was first presented in 1950, but it wasn't until the 1970s that it attracted greater interest and study. According to the BBC, the American College of Sports Medicine's (ACSM) global fitness trends list topped HIIT in 2014 and 2018, and it remains in the top five as of 2019. Learn all you need to know by reading on, and for additional HIIT exercise videos from our team of knowledgeable trainers, download our Women's Health app from the App Store or Google Play.
What is a HIIT workout?
High-intensity interval training, or HIIT, is a type of interval training that alternates brief bursts of extremely intense activity with rest or lower-intensity workouts. It provides the same advantages of lower- and moderate-intensity aerobic exercises in a significantly shorter amount of time and has been shown to increase metabolism and strength. High-intensity interval training generally has a greater impact on both the anaerobic and aerobic systems. Take out your training mat, dust off your dumbbells (if you have any), and choose from the high-intensity routines listed below. If you're worried about drawing attention while you're leaping, tucking, pressing, and pushing your way to HIIT fitness, close your curtains and start working!
Read also: Just Fit Lazy Workout Exercises
Why is HIIT so good for beginners?
Because HIIT workouts are short and simple to include in your everyday routine, they are especially excellent for fitness novices. You can fit in a quick 15-minute HIIT exercise if you're not used to setting aside time for the gym, and you'll still get fantastic results if you do it consistently. Additionally, HIIT is a very adaptable training method that can be tailored to whatever workout you choose, including functional training, swimming, running, and walking.
15-Minute HIIT Workout for Beginners
All you need is 15 minutes of high-intensity interval training (HIIT) to obtain a beneficial exercise that will help you tone, gain strength, and get fitter. Indeed, research has demonstrated that a 15-minute HIIT training may raise VO2 max and burn more calories per minute than a 40-minute steady-state aerobic program. It's also practical to fit a hectic day. You'll get fantastic results if you just give it your best.
What is a good HIIT routine for someone who has never exercised before?
1. Bodyweight squats
A basic movement pattern that calls for the integration of several joints and muscles is the squat. Babies have excellent squats. Then, in favor of leaning over, we unlearn this. Squats are a dynamic strength training exercise that calls for the simultaneous use of many upper and lower body muscles. Several of these muscles aid your ability to walk, climb stairs, bend, and lift heavy objects. They also assist you in carrying out sports-related tasks. You may improve your exercise performance, lower your chance of injury, and maintain your mobility throughout the day by including squats in your routine. However, these are just a few of the benefits.
Benefits
1. Strengthens your core
2. Reduces the risk of injury
3. Crushes calories
4. Strengthens the muscles of your lower body
5. Boosts athletic ability and strength
6. Variety helps with motivation.
2. Sprints
Agile projects are divided into brief, repeating stages called sprints or iterations, which last anywhere from one to four weeks on average. Each sprint should produce a draft, prototype, or feasible version of the ultimate product; the number and duration of the sprints should be decided at the start of the project. Sprints divide a project into manageable portions. One sprint at a time is planned by teams, who modify subsequent sprints according to the results of the preceding one.
Benefits
IMPROVES YOUR BODY COMPOSITION
STAVES OFF AGING
IMPROVES CARDIOVASCULAR HEALTH
REDUCES STRESS
Read also: Beyond the Beach Bod: Cultivating a Sustainable Health & Fitness Lifestyle
3. Mountain climbers
Most people would find climbing a mountain to be a scary activity, but what if your mountain is the floor? The concept behind mountain climbers is simple. You will alternately bring one knee to your chest and kick back out while maintaining a plank posture. You will accelerate each time until you are "racing" against the floor. Although it may seem easy, mountain climbers elevate your heart rate and use your entire body. Mountain climbers are a simple addition to your morning routine at home or at the gym, when traveling, in a hotel room, or even during a work break. Beginners can benefit greatly from the basic technique, but more seasoned exercisers can increase the ante with variants.
Benefits
Lower your risk of heart disease.
Increase bone density
Improve mental health
Work on your balance.
4. Kettlebell swings
There are several reasons to incorporate kettlebell swings into your regimen, regardless of your level of expertise as a strength trainer. Using a free weight, this dynamic exercise increases stamina and muscular mass. Additionally, a fun and effective option to typical dumbbell or barbell workouts is kettlebell swings. To incorporate kettlebell swings into your next workout, learn their advantages and proper technique.
Benefits
Strengthen muscles
Increase muscle mass, power, and endurance.
Improve cardiorespiratory fitness
Reduce your workout time.
Support healthy weight loss
5. Clapping push-ups
An advanced workout that works your shoulders, triceps, abdomen, and chest is the plyometric (plyo) pushup. This kind of pushup has a "jumping" component to increase its difficulty and explosiveness. Plyo pushups can help with muscular growth and fat burning. They are frequently performed by athletes in an effort to increase their strength, stamina, and speed. We advise against performing plyo pushups for beginners or those just beginning a fitness training program. The greatest candidates for this workout are those with strong upper bodies.
Benefits
Better Pressing Power
Train Fast-Twitch Muscle Fibers
Joint Health
Reduced Risk of Injury
Improved Physical Performance
Muscle Hypertrophy
Greater Muscle Recruitment
6. Burpee box jumps
Burpees can evoke strong emotions. While some people despise them, others adore them. Personal training sessions, workout courses, and at-home fitness regimens use the burpee as an advanced exercise. Although it's a difficult workout, you might be surprised at how simple it is to master. Burpees are also worth the extra effort because of their health advantages. You can learn how to perform a burpee as long as you have complete movement. Also, you may begin with easier-to-use changes and gradually go to the actual thing. We go over how to perform burpees and why you should below.
Benefits
Burpees provide full-body exercise.
Burpees build muscle strength.
Burpees boost cardio.
Burpees support strong bones.
Burpees are convenient and versatile.
Conclusion
HIIT exercises can provide beginners with a great start to their fitness journey. HIIT optimizes calorie burn, enhances cardiovascular health, and develops endurance in a time-efficient way by alternating brief bursts of intensive activity with rest intervals. You may modify HIIT routines to meet your fitness level and objectives whether you're working out at home or at a facility. Form and consistency are the keys to HIIT success. Start with simple exercises, monitor your body's progress, and gradually increase the intensity as your strength and endurance increase. To avoid injuries, always warm up before working out and cool down afterwards. By adding HIIT to your regimen, you'll improve your general fitness and create a fun and long-lasting exercise habit. So, on your path to improved health, put on your shoes, maintain your motivation, and take advantage of the advantages of HIIT workouts!
Tove Svendson 
Don't worry, HIIT exercise enthusiasts: there is no chance that this craze will fade. It has been there for a long time, but more than 12,000 of you Google it every month. Celebrities like Beyoncé and Jessica Alba now use it. What is a good HIIT routine for someone who has never exercised before? Four-time Olympic gold medalist Emil Zatopek (Czech) and other (literal) pioneers utilized it successfully in their training when it was first presented in 1950, but it wasn't until the 1970s that it attracted greater interest and study. According to the BBC, the American College of Sports Medicine's (ACSM) global fitness trends list topped HIIT in 2014 and 2018, and it remains in the top five as of 2019. Learn all you need to know by reading on, and for additional HIIT exercise videos from our team of knowledgeable trainers, download our Women's Health app from the App Store or Google Play.
What is a HIIT workout?
High-intensity interval training, or HIIT, is a type of interval training that alternates brief bursts of extremely intense activity with rest or lower-intensity workouts. It provides the same advantages of lower- and moderate-intensity aerobic exercises in a significantly shorter amount of time and has been shown to increase metabolism and strength. High-intensity interval training generally has a greater impact on both the anaerobic and aerobic systems. Take out your training mat, dust off your dumbbells (if you have any), and choose from the high-intensity routines listed below. If you're worried about drawing attention while you're leaping, tucking, pressing, and pushing your way to HIIT fitness, close your curtains and start working!
Read also: Just Fit Lazy Workout Exercises
Why is HIIT so good for beginners?
Because HIIT workouts are short and simple to include in your everyday routine, they are especially excellent for fitness novices. You can fit in a quick 15-minute HIIT exercise if you're not used to setting aside time for the gym, and you'll still get fantastic results if you do it consistently. Additionally, HIIT is a very adaptable training method that can be tailored to whatever workout you choose, including functional training, swimming, running, and walking.
15-Minute HIIT Workout for Beginners
All you need is 15 minutes of high-intensity interval training (HIIT) to obtain a beneficial exercise that will help you tone, gain strength, and get fitter. Indeed, research has demonstrated that a 15-minute HIIT training may raise VO2 max and burn more calories per minute than a 40-minute steady-state aerobic program. It's also practical to fit a hectic day. You'll get fantastic results if you just give it your best.
What is a good HIIT routine for someone who has never exercised before?
1. Bodyweight squats
A basic movement pattern that calls for the integration of several joints and muscles is the squat. Babies have excellent squats. Then, in favor of leaning over, we unlearn this. Squats are a dynamic strength training exercise that calls for the simultaneous use of many upper and lower body muscles. Several of these muscles aid your ability to walk, climb stairs, bend, and lift heavy objects. They also assist you in carrying out sports-related tasks. You may improve your exercise performance, lower your chance of injury, and maintain your mobility throughout the day by including squats in your routine. However, these are just a few of the benefits.
Benefits
1. Strengthens your core
2. Reduces the risk of injury
3. Crushes calories
4. Strengthens the muscles of your lower body
5. Boosts athletic ability and strength
6. Variety helps with motivation.
2. Sprints
Agile projects are divided into brief, repeating stages called sprints or iterations, which last anywhere from one to four weeks on average. Each sprint should produce a draft, prototype, or feasible version of the ultimate product; the number and duration of the sprints should be decided at the start of the project. Sprints divide a project into manageable portions. One sprint at a time is planned by teams, who modify subsequent sprints according to the results of the preceding one.
Benefits
IMPROVES YOUR BODY COMPOSITION
STAVES OFF AGING
IMPROVES CARDIOVASCULAR HEALTH
REDUCES STRESS
Read also: Beyond the Beach Bod: Cultivating a Sustainable Health & Fitness Lifestyle
3. Mountain climbers
Most people would find climbing a mountain to be a scary activity, but what if your mountain is the floor? The concept behind mountain climbers is simple. You will alternately bring one knee to your chest and kick back out while maintaining a plank posture. You will accelerate each time until you are "racing" against the floor. Although it may seem easy, mountain climbers elevate your heart rate and use your entire body. Mountain climbers are a simple addition to your morning routine at home or at the gym, when traveling, in a hotel room, or even during a work break. Beginners can benefit greatly from the basic technique, but more seasoned exercisers can increase the ante with variants.
Benefits
Lower your risk of heart disease.
Increase bone density
Improve mental health
Work on your balance.
4. Kettlebell swings
There are several reasons to incorporate kettlebell swings into your regimen, regardless of your level of expertise as a strength trainer. Using a free weight, this dynamic exercise increases stamina and muscular mass. Additionally, a fun and effective option to typical dumbbell or barbell workouts is kettlebell swings. To incorporate kettlebell swings into your next workout, learn their advantages and proper technique.
Benefits
Strengthen muscles
Increase muscle mass, power, and endurance.
Improve cardiorespiratory fitness
Reduce your workout time.
Support healthy weight loss
5. Clapping push-ups
An advanced workout that works your shoulders, triceps, abdomen, and chest is the plyometric (plyo) pushup. This kind of pushup has a "jumping" component to increase its difficulty and explosiveness. Plyo pushups can help with muscular growth and fat burning. They are frequently performed by athletes in an effort to increase their strength, stamina, and speed. We advise against performing plyo pushups for beginners or those just beginning a fitness training program. The greatest candidates for this workout are those with strong upper bodies.
Benefits
Better Pressing Power
Train Fast-Twitch Muscle Fibers
Joint Health
Reduced Risk of Injury
Improved Physical Performance
Muscle Hypertrophy
Greater Muscle Recruitment
6. Burpee box jumps
Burpees can evoke strong emotions. While some people despise them, others adore them. Personal training sessions, workout courses, and at-home fitness regimens use the burpee as an advanced exercise. Although it's a difficult workout, you might be surprised at how simple it is to master. Burpees are also worth the extra effort because of their health advantages. You can learn how to perform a burpee as long as you have complete movement. Also, you may begin with easier-to-use changes and gradually go to the actual thing. We go over how to perform burpees and why you should below.
Benefits
Burpees provide full-body exercise.
Burpees build muscle strength.
Burpees boost cardio.
Burpees support strong bones.
Burpees are convenient and versatile.
Conclusion
HIIT exercises can provide beginners with a great start to their fitness journey. HIIT optimizes calorie burn, enhances cardiovascular health, and develops endurance in a time-efficient way by alternating brief bursts of intensive activity with rest intervals. You may modify HIIT routines to meet your fitness level and objectives whether you're working out at home or at a facility. Form and consistency are the keys to HIIT success. Start with simple exercises, monitor your body's progress, and gradually increase the intensity as your strength and endurance increase. To avoid injuries, always warm up before working out and cool down afterwards. By adding HIIT to your regimen, you'll improve your general fitness and create a fun and long-lasting exercise habit. So, on your path to improved health, put on your shoes, maintain your motivation, and take advantage of the advantages of HIIT workouts!