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HIIT for Beginners

HIIT for Beginners

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    Nov 21, 2015   Author : admin

Posted in: FITNESS

They say ‘with time and patience’ you will achieve results – and it’s hard to argue with it. However, what do you do if you have a job (or college) and when you come back home, you are usually too exhausted for any kind of activity, let alone physical?

And while there is no ‘perfect’ answer as to how to get in shape without having to invest much time and effort into it, there is one kind of training, which has repeatedly proven its effectiveness. We’re talking about HIIT (high intensity interval training), which has been sort of a trend for a couple of years now.

According to studies, due to a rapid physical activity intensity change from high to low, interval training allows your body to launch an accelerated fat burning process as well as improve your cardiovascular system and boost metabolism. Such dynamic activities do not require any equipment and only 15 minutes of your time is enough to make you exhausted. 

You can adjust the intensity and speed depending on your fitness level. Besides, HIIT is a perfect workout for beginners, since you can choose any kind of activity you want to perform: jogging, cycling, swimming, skipping, etc.  

Sounds too good to be true? Well, here are three basic HIIT programs that were designed for different fitness levels to get you started. If you’re just starting out, give the ‘HIIT for beginners’ program at least a month before advancing to the ‘Intermediate HIIT’ program.

HIIT for beginners

Warm up for 4-5 minutes. Then walk at your normal walking pace for 2 minutes. Now jog for 2 minutes. And then jog a little faster for 1 minute. 

That was just one cycle. Repeat the cycle three more times. After you’re done, make sure you allow your muscles to cool down for 5 minutes and do 2 minutes of stretching.

Intermediate HIIT

Warm up for 4-5 minutes. Then jog for 30 seconds. Now run at your maximum speed for 1 minute. Then switch to running  at about 50% of your maximum speed for 1 minute. 

Repeat the cycle 5 more times. After you’re done, make sure you allow your muscles to cool down for 5 minutes and do 2 minutes of stretching.

Advanced HIIT

Warm up for 4-5 minutes. Now follow this pattern: run at your maximum speed for 1 minute. Jog for 1 minute. Now switch to running at your maximum speed again – this time for 2 minutes. Now job for 1 minute again. 

Now let’s make it more challenging. Run at your maximum speed for 3 minutes. Then jog for 1 minute. Now run at your maximum speed for 2 minutes and finish the cycle with a 1-minute jog.

Repeat the cycle 3-4 more times. After you’re done, make sure you allow your muscles to cool down for 5 minutes and do 2 minutes of stretching.

Remember that you have to give each program at least a month in order to advance further. You can design programs by following a similar pattern and choose another type of activity, e.g. cycling. Let yourself be excited for every workout!

 

MYC Writer: Polina Tikhonova

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