Health Care

HIIT Workout for Beginners| Effective or Not

By June 24, 2021No Comments
HIIT-Workout in home with equipment's

If you’re looking for a HIIT workout for beginners then there are various things that you should know before starting it.  When we say HIIT it means high-intensity interval training. It’s a type of workout that intersperses short periods of hard work with proper intervals ie. easier recovery periods.

In HIIT when you are doing the high- intensity part you should keep it short but reach close to maximal capacity. The benefits of HIIT is based on the performance you will be pushing to your effort level. In addition, when you do reps and sets of exercise, it will increase your heart rate and gives you cardiovascular benefits.

If you’re interested in an efficient HIIT workout for beginners, here’s what you need to know and get started.

What is HIIT Workout?

HIIT (high- intensity interval training) is a form of training that oscillates intervals of all-out exercise effort. For example- high-intensity body workout with interval periods of low or moderate intensity like walking, or complete rest. Moreover being a complete beginner does not mean that you will not get a proper benefit of HIIT workout. But the truth is you need to do an intense workout for the desired physical result.

HIIT Workouts

For a HIIT workout, you need an exercise mat and a pair of sliders or a towel.

Now let’s get started with Superset 1 which will include:-

  • Reverse lunge
  • Push-up

Superset 2

  • Side shuffle with floor tap
  • Slider arm circles


  • For Superset 1, you need to do a reverse lunge for 20 seconds and push-ups for 10 seconds. Repeat the same after one-minute rest. You should complete 5 rounds of it.
  • For Superset 2, you need to complete each exercise for 30 seconds. Repeat the same after one-minute rest. You should complete 5 rounds of it too.

If you’re just a beginner and getting started, you may be comfortable in completing two or three rounds of each superset only but that’s also sufficient in beginning.

Reverse Lunge

  • Start reverse lunges by standing with your feet shoulder-width apart.
  • Now, step back with your right foot and bend with both knees. Remember to keep your hips tucked, and back straight and core engaged.
  • Now come back to the starting position by pushing off your right foot and stepping forward.
  • Repeat the same with the opposite side for 20 seconds.


  • Start push ups in a high plank position by keeping your palms flat, shoulders stick directly above your wrists, hands shoulder-width apart, your core engaged and legs extended behind you.
  • Now lower your chest to the floor and bend your elbows.
  • Then, straighten your arms by pushing through the palms of your hands. This is one rep. Complete the same for about 10 seconds.

Push-ups works on your chest, shoulders, and core muscles— The higher the step or box, the easier the move will be. You should elevate your hands in actually a more efficient way to make push-ups easier.

Side Shuffle With Floor Tap

  • Stand with your feet hip-width apart, hands clasped at chest height and core engaged.
  • Now, come into a position of half squat by bending your knees slightly and send your butt back.
  • From this position, you need to shuffle to the right quickly about four to five feet according to space. You can move your feet fastly instead of taking a big step.
  • When you reach the end, tap the floor through your right hand.
  • Similarly, shuffle to the left and tap your left hand to the floor.
  • Repeat the same quickly for 30 seconds.

You can avoid the floor tap if it feels uncomfortable for your back.

Slider Arm Circles

  • Start it in a high plank position with hands shoulder-width apart, and glider under each hand, core engaged and shoulder over wrist straight.
  • Now, press your left hand into the slider and move it in a clockwise circle position. Then, reverse the movement to draw an anti-clockwise circle for one rep. Remember to keep your core and glutes engaged and not let your hips move.
  • Repeat the same for 15 seconds, then do the same with opposite sides.

This workout works on your core muscles as well as on shoulder stability.

What is Cardio HIIT Workout?

HIIT workout is a mix of maximum-effort exercise and short rest periods. On the other hand, cardio is steady and rhythmic exercises that keep your heart rate at a high but steady rate. And then there’s HIIT cardio, which is a combination of both of these- HIIT cardio is something we’re seeing more these days. HIIT Cardio Is HIIT — With Cardio Exercises

According to a New York trainer, HIIT cardio is a cardio exercise, like biking, running, or walking, performed with the HIIT pattern ie. with a maximum-effort interval followed by a less moderate interval. Unlike normal cardio, which keeps the heart rate high but steady, HIIT cardio pumps the heart rate fast and then drops it back down.  In addition, HIIT Cardio does not have any of the bodyweight exercises to associate with HIIT, like tuck jumps, burpees, and jumping lunges.  However, HIIT cardio involves just the pure cardio exercise. A HIIT cardio workout may look like this

  • Running on a treadmill for two minutes at 6 -7 miles per hour
  • Running or jogging for one minute at 3.5 miles per hour
  • Do the same with short intervals three more times, or until start again with 12 minutes.

HIIT and Weight Training

According to research, while comparing a 30 minute HIIT, and weight training results are that HIIT is king for burning calories. Although HIIT for beginners workouts can be of less than 30 minutes, if you did a 30 minute HIIT workout it will effectively burn up to 3 times the amount of calories you burn with weight training or even a cardio workout. It means you could burn more calories in 1/3rd of the time with a HIIT workout.

Considering metabolic rate, HIIT increases our metabolic rate more than weightlifting and running.  According to a study, weightlifting and jogging typically only increase oxygen consumption for a short period of time after the workout but  HIIT workouts are shown to keep high oxygen consumption for up to 24 hours.

On the other hand, consider fat reduction, HIIT and weight training workouts both burn fat, but, again, HIIT does it in less time. Moreover, with HIIT you can maintain and even build muscles.

A man is doing Push upsShould I Only do HIIT Workout?

While we compare HIIT to weight training and cardio, we are not recommending that you should only do HIIT workouts. An ideal workout plan will join weight training, HIIT, and cardio. They all have a great and valuable place in fitness.

  • HIIT for burning fat, boost metabolism and keep your body in proper shape.
  • Strength training for increasing muscles and strength.
  • Cardio for endurance and a healthy heart.

When should I do HIIT Workout?

You can do 2-3 HIIT workouts a week. It will be good if your workout plan also includes resistance training, cardio and stretching as well, so you can mix it all in HIIT workouts.

Your workout routine should include strength training, cardio and stretching as well. Therefore you need to mix these in HIIT workouts throughout the week in a manner that doesn’t make you feel that you are doing overtraining.

If you are doing strength training and cardio, your weekly HIIT plan. So it may look like this:

  • Day 1: strength training
  • Day 2: Cardio
  • Day 3: HIIT
  • Day 4: Rest

Repeat  the same workout routine or…if you have stamina and need to do two workouts a day:

  • Day 1: Morning – Cardio; Evening – strength Training
  • Day 2: Rest
  • Day 3: HIIT Workout
  • Day 4: Rest

Repeat the same schedule

Is HIIT Workouts are Beneficial for Health?

HIIT workout should be into everyone’s workout plan, and it should be continued for the long run. Everyone should do a HIIT workout because it has various health benefits that other types of training such as strength training, weight training and cardio alone can’t compete. A good workout routine consists of strength training, cardio, HIIT and stretching. This is what you really need to have well-rounded fitness.  Some more benefits of HIIT workouts are:-

  • Burn calories and lose fat in less period.
  • Increase metabolic rate hours after exercising
  • Lose fat without losing muscle (You can also even gain muscle using HIIT while cutting weight by having a high protein diet).
  • Improves oxygen consumption and muscles blood flow.
  • Reduces blood pressure and resting heart rate (especially for those who are overweight).
  • Lowers blood sugar levels especially for people with type 2 diabetes.


High-intensity interval training is an efficient way to exercise and it may help you burn more calories than you would with other forms of exercise. Some of the calories burned from high-intensity intervals come from a higher metabolism, which lasts for hours even after exercise. Considering weight training and cardio they have their own place in fitness we should not compare all these. But a perfect workout plan should consist of a mix of all these for better health results.

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Emmanuel Stive

Emmanuel Stive

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