HIIT For Beginners

High-intensity interval training (HIIT) is the second most popular fitness trend in the world. If you’re just starting out, then more than likely the more causal-paced interval training you’re doing is fartlek. For example, sprint as fast as you can for as long as you can, rest, run, then walk. HIIT is more advanced because you get more specific, such as one minute of sprints followed by 30 seconds of recuperation, then repeat. Plus, you’re working full anaerobic and aerobic thresholds. The more advanced you are at HIIT, the longer the work periods become, and the shorter the rest periods become as well. So here’s your complete guide to HIIT for beginners. 

Intervals of aerobic HIIT have been shown to increase VO2 max when compared to continuous aerobic training, even though HIIT workouts take less time to complete. By performing effective HIIT training, it will help you torch calories, build lean muscle, lose fat, improve your heart health, push your limits, and increase efficiency.

However, the real magic of HIIT lies in its ability to help you continue to burn fat even after you’ve left the gym. To quickly break this down, your body isn’t able to bring in enough oxygen during periods of hard work. Therefore, you create a “debt” of oxygen that must be repaid post-workout to get back to normal.

This results in your metabolism being revved up for hours after you leave the gym. Trainers call this phenomenon as excess post-exercise oxygen consumption or EPOC. The biggest way to use it to your advantage is to make short, and intense exercise bouts a regular occurrence in your workout regimen.

HIIT workouts can be done with body weight, dumbbells, kettlebells, or medicine balls, but for compound barbell movements longer rest periods are warranted for injury prevention and full recovery between sets. Take a look at the infographic below from my friends over at My Fitness Boutique.

What’re Your Thoughts?

Thank you lovelies for reading, and what’s your thoughts on HIIT workouts? Comment down below.


Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

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