Beginner HIIT circuit: how to adapt it?

Are you looking for an effective training method to burn calories ? You've probably heard of HIIT! But if you're just starting out or returning to exercise after a long hiatus, traditional high-intensity interval training isn't exactly recommended. Fortunately, it can be adapted to take advantage of its benefits. Find out how to do HIIT beginner to progress at your own pace.

What is HIIT?

HIIT, which stands for High Intensity Interval Training, is a type of training very used in the world of fitness and bodybuilding.

HIIT cardio consists of a series of exercises at a speed of high intensityThe training is done in the form of a circuit training. A moment of rest or active recovery (in a sheathing position) is observed between each intense effort.

Often, the rest time is half as important as the work time. For example, for 30 seconds of effortThe athlete will recover for 15 seconds before starting the next exercise.

Many of the exercises can be integrated into a HIIT workout: push-ups, dips, squats, lunges, jumping jacks, burpeesMountain climbers, knee climbers, jump rope, crunches, etc.

HIIT training allows you to improve your physical condition general. 20 to 30 minutes of exercise is enough to :

• eliminate fat mass and lose weight,
• gain in muscle mass,
• increase the metabolisms aerobic and anaerobic (endurance).

HIIT beginner: can we adapt the split training?

Whether your goal is to build muscle or lose weight, HIIT is a great way to get there with little time spent on physical activity.

However, due to its intensity, HIIT is not always recommended for novice athletes.

Following a HIIT sports program as a beginner can be dangerous. Poor posture or lack of movement control during training can cause injuries (sprains, tendonitis, back pain, etc.) that could demotivate you.

As always in strength training, it's best to go slowly. Don't try to replicate the workout of an athlete seen on YouTube or Instagram at your first workout.

Instead, try to adapt this method.

If you are in overweightIf you want to do a HIIT workout without jumping, it is better to do a HIIT workout without jumping so as not to traumatize your joints (especially your knees and ankles). In this case, you will avoid exercises such as full burpees or jumping squats. You can incorporate these movements once you have lost your first few pounds.

In the beginning, focus on the quality of execution of the movements and do not try to do as many reps as possible. Control your heart rate. As you work out, you will feel better and better and will be able to increase the intensity of your workouts.

Example of HIIT training for beginners

For this beginner HIIT session, I propose a full body workout that mixes cardio work and weight training. Your different muscle groups will be solicited (upper and lower body).

This interval training is done at body weight and does not require any special fitness equipment, except for a mat for comfort. You can reproduce it in a gym, in a park or directly at home.

With this beginner's HIIT, three sessions per week will get you back in shape. In between each workout, give yourself a break from recovery times sufficient time (24 hours minimum) to let the muscles of the body regenerate.

Always start your workouts with a good warm-up. A good warm-up is essential to avoid injuries.

Then, you will have to alternate between 30 seconds of effort time and 30 seconds of rest.

In order, the exercises to be performed are the following:

1. knee raises
2. push-ups (normal or on your knees, depending on your level)
3. jumping jacks
4. squats
5. front cladding
6. slots
7. crunches for abs
8. chair against a wall
9. right side board
10. left side board

Always according to your physical capacities, make 1 to 3 laps of this circuit. Between laps, take recovery periods 2 to 3 minutes.

Each round lasts 10 minutes. If you do 2 rounds, you will have completed a 20-minute HIIT start. At the end of the workout, don't neglect the return to calm to get your heart rate down.

To progress, you can reduce the recovery time between each exercise (from 30 to 15 seconds), increase your number of reps on each movement or do more rounds of the beginner HIIT circuit.

To lose fat, remember that following a sports program is not enough. It is just as important to monitor your calorie intake and to implement a caloric deficit.

Conclusion

HIIT training allows you to do both cardio and strength training. This complementarity is ideal to benefit from the after burn effect and lose weight over the long term. With this beginner HIIT circuit, you will be able to progress at your own pacewithout risking injury.