HIIT training for beginners
Table of Contents
- What is HIIT training?
- How to train HIIT
- HIIT training at home
- Five simple HIIT exercises
- Workout clothes for HIIT training
What is HIIT training?
HIIT stands for High-Intensity Interval Training and focuses on pushing you to your anaerobic zone (85% of max heart rate). The emphasis is on burning maximum calories in minimal time. During the workout, it's important to give full effort and keep your heart rate up throughout the session, as the training should be quick and effective. It can be hard to know where your heart rate stands if you don't have a heart rate monitor, but this can be characterized by being unable to talk because you need to focus on breathing. Furthermore, you should feel the need for a break; you shouldn't be able to perform several movements without it.
The workout session usually lasts from 10-45 minutes, making it a nice little break from an otherwise hectic day. This is training for you who want to finish today's workout quickly, for those who have little time, and for those who want better fitness and endurance. For many, it’s difficult to get started with training, and to initiate this good routine, it can help to read our article that will assist you with the transition - How to get started with training?
How to train HIIT
HIIT training can be performed in several ways, where one can do simple exercises at home or take it a step further using machines and weights at a gym. There is no set answer on which exercises must be performed as long as the focus is on maintaining a high heart rate. It may therefore be a good idea to compile your favorite exercises or get inspiration through further reading.
Even with a great deal of freedom, there are also some basic principles that must be applied to HIIT training. A good warm-up before starting and rest between intervals is essential. How much rest you should have depends on how long your intervals are. The sets are usually performed in a 2:1 ratio, meaning you perform the exercise for 30 seconds and then rest for 15 seconds. For beginners, it’s wise to have resting periods at least as long as the repetitions, as it can be challenging to recover and perform at peak levels. It is therefore recommended to start with slightly longer breaks and gradually decrease the time as you train more; this will also show progression - something that will provide an extra motivation boost!
It is also possible to perform HIIT training during running or using a treadmill. Here, the 4x4 principle generally applies, where you alternate between walking and running. This can also be determined individually based on your physical condition, so that you reach 80% of max heart rate during the sprints.
HIIT training at home
HIIT sessions can just as well take place at home in the living room as long as you have space to move about. This way, you can finish today’s workout while watching an episode of your favorite show or while listening to a good podcast - there are no excuses! The training does not have to come at the expense of other daily tasks.
By training HIIT from home, it might be a good idea to add a resistance band so that you can increase the level as you wish. A resistance band can be used as a simple supplement to the exercises performed. If you want to read more about exercises that can be performed with a resistance band, you can read further here!
Five simple HIIT exercises
HIIT training can be performed in many different ways and is therefore perfect as training for beginners, there’s no reason to postpone training until tomorrow. Likewise, well-trained individuals can enjoy this training by adding extra weights or more advanced exercises. Here are our favorite exercises that everyone can manage! For the execution, we recommend a 5-10 minute warm-up and a repetition of each exercise 3 times.
1. Squat
Start the session with squats which primarily work the glutes, backside, and front of the thighs. This is an effective exercise that can be performed in various ways depending on your fitness level.
Execution:
Stand with your feet shoulder-width apart and arms extended in front of you. Then lower your buttocks so you reach a 90-degree angle and rise back up. When you are in an upright position, tighten your glutes to complete a repetition. If you find this relatively easy, you can increase the difficulty by jumping from the bottom position instead of rising slowly.
2. Burpee
We continue with an exercise that focuses on the glutes, front, and back of the thighs. In this exercise, the tempo increases as you move from a standing to a lying position.
Execution:
Stand in a standing position with your arms down. Bend down and lay on the ground with your feet apart. Then rise by stepping your feet inwards so you end up in a squat position. After that, jump back up. If the exercise becomes challenging, you don’t have to lie completely on the ground, but instead stay in the position where you hold yourself up with your arms.
3. Jumping jacks
Your heart rate increases and we continue with an exercise that targets all the major muscle groups in the body. Mainly, we look at the glutes, calves, front, and back of the thighs.
Execution:
Stand in a standing position with your arms alongside your body. Start the movement by jumping outward into a wide leg position while raising your straight arms to the sides and above your head. Then jump back to the starting position while lowering your arms.
4. Push-up
We continue by targeting new muscle groups, focusing primarily on the chest and triceps.
Execution:
If you're a beginner, stay on your knees and hold your body up in front of you with your arms. Your arms should be shoulder-width apart and straight. Lower your body toward the ground using your arms which push downward. If you're more experienced, the difficulty increases by standing on your toes instead of your knees.
5. Sit-ups
The last exercise targets the core muscles where you will feel the strain in your abdomen.
Execution:
Lie on your back with your knees bent, feet on the floor, and hands behind your head. Start the movement by lifting your torso using your abdominal muscles. Get into a sitting position before returning down, ensuring a smooth movement.
Circuit Training in HIIT
Circuit training is a form of training where you perform various exercises for about 1 minute and switch at each station. After all the exercises are completed, you should take a short break before running the entire set again. Since circuit training also consists of intense exercises like HIIT, you can combine these two methods for an extra challenge!
Perform the exercises above for one minute and take a three-minute break once you finish the circuit. If you want a tougher workout, you can add more exercises to the circuit.
Workout clothes for HIIT training
When performing high-intensity training, it's important to have good workout clothes that are made for these exercises. For such training, qualities like being durable, squat-proof, and high-waisted are highly valued. Furthermore, it's nice to have high compression so that the leggings fit well and hold tight during the workout. Therefore, we recommend compression leggings, running leggings, and sports bras with good support. The workout top can be chosen based on personal preference if one likes the garment to fit loosely or tightly on the body, and whether one prefers tank tops, t-shirts, or long sleeves.
Leggings for HIIT training
Our tie dye leggings are made from a soft, moisture-wicking material making them comfortable to wear during a tough workout. In addition to covering qualities like being squat-proof, high-waisted, and having good compression, they also feature functional pockets so you can carry what you need during the session. At the same time, they are decorated with a nice design so you can feel extra fresh while training. Match it with a tie dye sports bra for a complete look!
If you want a more neutral legging that still has good compression, the running leggings Vortex tights 2 are suitable. These are just as good for strength training as for running and are very comfortable to wear. The fabric is considered to be a bit thicker than other leggings, and with the high waist, it creates a good hold-in effect. Furthermore, the training leggings are stretchy, seamless, and squat-proof.
Sports bra for HIIT training
Support sports bra provides optimal support for comfortable execution. As the body moves at high speed, it’s important that the breasts stay in place for full comfort. Along with great functionality, this sports bra is also very stylish and easy to use.
Workout top for HIIT training
As mentioned earlier, the choice of workout top is not as crucial for comfort. Atlantic tank top is made in a seamless mesh structure so it has good ventilation and moisture-wicking properties. This makes the tank top comfortable to train with and fits well if you want a tight yet airy top. Mesh tank top has many of the same qualities but fits looser on the body, which some prefer during training sessions. Ocean long sleeve follows these qualities and is worn if you want a long-sleeved, fitted shirt that warms more than those with short sleeves.
