Best HIIT Workouts for Beginners: Start Interval Training and Sprint Running

High-intensity interval training (HIIT workouts) also called High-intensity intermittent exercise (HIIE) or Sprint interval training (SIT). A form of interval training, an exercise strategy of intense workout in a short period. Whenever you talk about the quickest or most effective way to burn calories, you’re likely to listen about these four letters: HIIT.

HIIT was ranked the number one fitness trend by American College of Sports Medicine, in 2018. Any type of workout or exercise can be a form of high-intensity interval training. HIIT sounds very scientific but it’s quite simple and easy. This interval training comprised of short but hard cardio exercises. It works but works fast. Always good for your health and keeps you fitter and faster.

Here are some basic tips to start the HIIT workout. First warm up yourself with light jogging, high knees, leg, and arm swings. Now begin your workout. Run fast for 30 seconds. Now walk slowly for 2 minutes. Run again for 30 seconds. In the first week of your HIIT training, you’ll get motivated but after some time you’ll get surprised how quickly you get better at this.

1. Indoor HIIT Workout

A treadmill is one of the best exercise machines for HIIT workout. It’s all you need and you’ll get quick results. Nowadays it’s very come to go for a treadmill. For weight loss, it’s great you are moving at a steady pace.

Importantly, Remember these key points with HIIT workouts.

  • Ready yourself for the effort.
  • Don’t get fancy about your moves.
  • Take a few minutes to warm-up before every exercise.

2. Interval Trainings

Interval training is composed of high-intensity workouts with the rest or relief periods.

  1. Walking or Jogging
  2. Swimming
  3. Running Stairs
  4. Jumping Rope
  5. Plyometrics
  6. Ladder drills

If you want to take your fitness to the next level, add HIIT into your routine once or twice a week.

3. Sprint Running Program

Sprint running is more powerful than normal running. It’s a faster form of running, over a short distance in a limited time.

Start by warming up your body by running 5 to 10 minutes. Now sprint running for 30 seconds. Give two minutes to jogging. Now again repeat sprint running for 30 seconds and jog 5 times. Stretch your body and get relax. Try sprint running 3 to 4 times per week or when you don’t have enough time for proper workouts.


For Beginners

Start easy and light HIIT workouts and give time to your body to recover. Set approximately 8 weeks for the same plan then move to the next level.
Monday: Go for 30 minutes of cardio, and resistance training.
Tuesday: Go for a brisk walk or jogging.
Wednesday: Give rest to your body.
Thursday: Repeat routine of Monday that is 30 minutes cardio, and resistance training.
Friday: Again Rest.
Saturday: Give a moderate-intensity activity to your workout and go for cycling.
Sunday: Rest.

Moreover, keep yourself motivated, move more, and consume less. If you are following HIIT workouts then you should focus on weight loss diet as well. You can consider HIIT as a medicine. The right one will work perfectly but too much can have ill effects. Still, if you are not a workout person, you can do once or twice a week to keep yourself fit and active.

Read More Articles