Extensive science and research validate that total body workouts, with intervals of high-intensity interval training are highly effective. HIIT workouts for beginners should include both resistance and cardio for optimal results. HIIT workouts involves performing an all-out, exhaustive physical effort for a short time followed by a short recovery.
The best thing about HIIT workouts is that it can be done anywhere – your bedroom, living room, local park, or even in a random corner of your gym.Â
The main emphasis for HIIT workouts for beginners should be a workout routine that goes hard for 60 seconds and then breaks for 1-2 minutes, depending on the exercise involved.
As you get accustomed to HIIT as a beginner, you can lower the work to rest ratio from 3:1 to 2:1 and eventually even 1:1. During the high intensity interval, your your heart should be pumping at 85 percent of its maximum rate. Or on a scale of 1-10 of ease of breathing, you want to be at 8-9.
The benefits of doing HIIT workouts is increased metabolic rate, optimal muscle building, muscle retention coupled with fat loss and increased calorie burn. But there’s a lot more to HIIT workouts for beginners that can benefit you as a physique-minded athlete.
Eric Salvador is the head instructor of The Fhitting Room, a boutique fitness studio in New York delivering comprehensive, high-intensity workouts in a small class environment. Known as El Capitán, Eric is a United States Marine and is certified through the NASM, NSCA and USA Weightlifting. For more, visit http://www.fhittingroom.com.Â
HIIT gives you the same physiological results as long duration cardio in a fraction of the time. HIIT taxes both aerobic and anaerobic fitness while traditional, steady-state cardio only addresses aerobic.
Aerobic fitness increases your need for oxygen and anaerobic training builds muscle, thus, these workouts will increase your endurance and make you stronger at the same time.
Studies indicate as little as 27 minutes of HIIT three times per week produces the same anaerobic and aerobic improvement as 60 minutes of steady state cardio five times per week, so you can have more time for everything else in your life.
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Higher Calorie Burn
High intensity workouts work because burning fat requires oxygen and the more oxygen that gets inside your body, the more fat your body burns.
It increases your body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery.
This “afterburn” effect is referred to as excess post-exercise oxygen consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.
So, one of the awesome effects of all that hard work from this style of exercise is that it will kick your body’s repair cycle into hyperdrive, meaning you will actually continue to burn fat for 24-48 hours after interval training, not just during your workout.
Anyone who has been on a diet knows it’s nearly impossible not to lose muscle mass along with fat when you’re cutting calories.
However, studies have shown that in the 24 hours after a HIIT workout, the body produces 450 percent more HGH, encouraging your body to build and preserve lean muscle mass while still ridding the body of excess fat.
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Boost Metabolism
Igniting EPOC or afterburn translates into a metabolic boost for up to 48 hours after a completed a workout routine. Since HIIT helps build muscle mass because muscle cells burn more calories than fat cells and further contributes to increasing your metabolism. In addition, research has come to light that suggests anaerobic exercise increases resting energy consumption.
Scientifically speaking, anaerobic exercise increases your basal metabolic rate (BMR), which is the rate of energy expenditure by your body at rest and is measured in kJ per hour per kg body mass.
Anytime you have the opportunity to increase your metabolism, do it! It not only aids in weight loss, but it keeps your body healthy on the inside as well.
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Improve Stamina
Most people aren’t used to pushing their bodies into the anaerobic zone (that lovely place where you can’t breathe and you feel like your heart is trying to jump out of your chest) but working this hard is super good for your heart.
In a 2006 study, researchers found that after eight weeks of workouts, subjects could bicycle twice as long as they could before the study while maintaining the same pace. It taxes both your aerobic metabolic system and your anaerobic processes, which is what you need for optimal cardiovascular benefit.
Traditional strength training and cardio exercises work primarily the aerobic process, which is why you may not see the results you desire even when you’re spending an hour on the treadmill several times a week.
Interestingly enough, when it comes to high intensity exercises, less really is more. You can get all the benefits you need in just a 20-minute session, start to finish.
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Versatility
Running, biking, jumping rope and rowing all work great for HIIT, but you don’t need any equipment to get it done. High knees, fast feet, or anything plyometric like jumping lunges work just as well to get your heart rate up fast.
In fact, the use of equipment can lead to a less effective workout because you want the focus to be on pushing your heart to its max, not just any one muscle group.
