Looking for a way to spice up your workouts while taking your fitness to the next level?

High-intensity interval training (HIIT) is on the rise and continues to be extremely popular among athletes and everyday exercise enthusiasts. This is largely due to its reputation for being very effective at increasing caloric burn.

High-intensity interval training is a cardiorespiratory technique that alternates brief speed and recovery intervals to increase the overall intensity of your workout. As you may of heard, HIIT is usually designed for individuals with a strong base of fitness and experience such as performing powerful moves as box jumps, medicine ball slams and battle rope exercises.

Good news! If you are newbie to exercise or at a beginner fitness level and looking to try this calorie torching training here is basic routine to help you get started!

What you will need:
1) Stationary Bicycle or running on treadmill
2) water bottle
3) high energy-music with a driving beat—tunes that make you want to run!

Start warming up for 5 minutes, and perform just a few alternating speed and recovery intervals; 3-4 of each should be plenty and will give you a good feel for it; finish with an easy cool down. Try this quick aerobic routine as an example:

Time

Interval

RPE Level (0-10)

5 min.

Warm-up

3–4

1 min.

Speed

7–9

2 min.

Recovery

5–6

1 min.

Speed

7–9

2 min

Recovery

5–6

1 min.

Speed

7–9

2 min

Recovery

5–6

1 min.

Speed

7–9

5 min

Cool-down

3–4

22 min. Total Time

(4 min. total speed)

**RPE stands for rate of perceived exertion which is used to determine your intensity in cardio workouts.

1, 2 Very easy
3 Easy
4 Moderately Easy
5 Moderate
6 Moderately difficult: conversation requires quite a bit of effort
7 Difficult
8 Very Difficult: conversation requires maximum effort
9, 10 Peak effort; No-talking zone

Perform HIIT workout 1-2 times a week at most to reduce your risk of injury. This high-intensity training method is best used periodically for up to 6 weeks or so to enhance regular training than as a year-round fitness strategy.

This requires a big, sweaty effort, but if you stick with it, chances are you’ll be rewarded with impressive results! Challenge your body and mind to jump start your health/fitness to the next level 🙂

Read more at http://www.philly.com/philly/blogs/sportsdoc/A-basic-high-intensity-interval-training-routine-for-beginners.html#BQg5TVFI3osJEU2z.99

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