{"id":21572,"date":"2021-04-22T20:39:08","date_gmt":"2021-04-22T20:39:08","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=21572"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"hiit-for-beginners","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/","title":{"rendered":"HIIT For Beginners: Fast-Paced Routines For Maximum Fat Burn"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#What_Is_A_HIIT_Workout\" >What Is A HIIT Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#What_Are_The_Benefits_Of_Hiit_Workouts_For_Beginners\" >What Are The Benefits Of Hiit Workouts For Beginners?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#HIIT_Helps_You_Torch_More_Calories_Helping_You_Lose_Weight\" >HIIT Helps You Torch More Calories, Helping You Lose Weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#HIIT_Routines_Build_Up_More_Muscle_Groups_In_Your_Body\" >HIIT Routines Build Up More Muscle Groups In Your Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#HIIT_Will_Make_Your_Oxygen_And_Blood_Flow_Better\" >HIIT Will Make Your Oxygen And Blood Flow Better<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#HIIT_Routines_Reduces_Your_Blood_Pressure_and_Sugar\" >HIIT Routines Reduces Your Blood Pressure and Sugar<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#How_Often_Should_You_Do_A_Hiit_Workout_For_Beginners\" >How Often Should You Do A Hiit Workout For Beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#What_Are_Good_Exercises_For_Beginners_HIIT\" >What Are Good Exercises For Beginners HIIT?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#Lateral_Squats\" >Lateral Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#Fast_Feet\" >Fast Feet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#Butt_Kicks\" >Butt Kicks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#High_Knees\" >High Knees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#Jumping_Jacks\" >Jumping Jacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#Bear_Crawl\" >Bear Crawl<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#Lateral_Shuffle\" >Lateral Shuffle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#Elevated_Push-Ups\" >Elevated Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#Squat_To_Inchworm\" >Squat To Inchworm<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#Lateral_Kicks\" >Lateral Kicks<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#The_Best_HIIT_Workout_For_Beginners\" >The Best HIIT Workout For Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#The_Tabata_Workout_Protocol\" >The Tabata Workout Protocol<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#First_Do_A_Jab_Cross_Front_Right_Side\" >First, Do A Jab, Cross, Front (Right Side)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#Second_Get_Some_Jumping_Jacks_In\" >Second, Get Some Jumping Jacks In<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#Finish_Off_With_Some_Sumo_Squats\" >Finish Off With Some Sumo Squats<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#How_To_Make_Your_HIIT_Workout_Effective\" >How To Make Your HIIT Workout Effective?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#Plan_Before_You_Start\" >Plan Before You Start<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#Choose_The_Right_Shoes\" >Choose The Right Shoes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#Practice_The_Right_Form\" >Practice The Right Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#Warm-Up_Before_You_Begin\" >Warm-Up Before You Begin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#Allow_Time_For_Recovery\" >Allow Time For Recovery<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Being physically fit is an aspect that is essential in our lives. Many things can happen in a day that may require your body to be in mint condition. Being fit can turn out to be a life-saver, literally. However, with the tight ship that most of us run all week- yey capitalism- is there enough time to work out?<\/span><\/p>\n<p>&nbsp;<\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_For_Beginners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">This is where High-Intensity Interval Training comes in. HIIT routines are efficient, intense, and quick exercises that\u2019ll burn an insane amount of calories in a short period<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_HIIT_Workout\"><\/span><strong>What Is A HIIT Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/\">HIIT<\/a> workout routines are generally short bursts of intense exercises with periods of rest in between. These exercises are fast-paced, making them a time-efficient exercise routine that can be squeezed into your busy schedule. This attribute makes them an efficient way to torch the excess calories while working on your fitness levels<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, in most training spaces, the purpose of these exercises is misinterpreted. Some instructors and beginners focus on the intensity bit of the HIIT protocol, ignoring the interval part. You should observe the recovery period of the exercise to realize the full benefits of the routine. Remember, the HIIT protocol dictates that you go all out, recover then work again.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Depending on your goal, you can implement different work-to-rest ratios. If your objective is to improve your aerobic fitness, then the ratio should be either 1:1 or 1:2. This means that if you work for 30 seconds, take either 30 seconds or 60 seconds to recover. However, if you\u2019re training anaerobically for power or explosiveness, the ratio increases to 1:5<\/span><span style=\"font-weight: 400;\">. The higher recovery time allows you to achieve the maximum effort needed for the training.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-men\/\">HIIT Workouts For Men: Pack A Ton Of Work Into A Short Amount Of Time<\/a><\/span><\/i><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-33405 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4886-1024x576.png\" alt=\"HIIT For Beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4886.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4886-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4886.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4886.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_Hiit_Workouts_For_Beginners\"><\/span><strong>What Are The Benefits Of Hiit Workouts For Beginners?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Maybe you\u2019re new to HIIT exercises and are asking yourself whether these routines are ideal for you. Well, you don\u2019t need to be a professional athlete to work out using the HIIT protocol. There is a multitude of HIIT workouts for beginners that can ease you into the training style. <a href=\"https:\/\/betterme.world\/articles\/why-am-i-gaining-weight-doing-hiit\/\">HIIT<\/a> for beginners can be just as beneficial compared to the more complex routines, so worry not.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s take a look at how HIIT exercises for beginners will help improve your health:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"HIIT_Helps_You_Torch_More_Calories_Helping_You_Lose_Weight\"><\/span><b>HIIT Helps You Torch More Calories, Helping You Lose Weight<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">During a HIIT workout, the amount of calories you burn is similar to when engaging in activities like running. The twist, however, comes after your workout. In steady-state cardio exercises like running, your heart remains relatively stable compared to <a href=\"https:\/\/betterme.world\/articles\/hiit\/\">HIIT routines<\/a>. This is not the case after you perform HIIT routines<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Excess post-exercise oxygen consumption is where your body burns calories after you stop exercising. After HIIT workouts, your body will consume more calories to heal the wear and tear resulting from the intense training. This results in more calorie consumption compared to typical workout routines<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The higher calorie consumption has a domino effect on weight loss. Fewer calories mean less weight, and the bonus is that it\u2019s convenient. Convenient because you won\u2019t spend so much time working out to achieve that.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-33400 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899-1024x576.png\" alt=\"HIIT For Beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"HIIT_Routines_Build_Up_More_Muscle_Groups_In_Your_Body\"><\/span><b>HIIT Routines Build Up More Muscle Groups In Your Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">HIIT routines are not a specific type of exercise, rather a combination of different movements and routines. For instance, a HIIT workout will have you do push-ups, burpees, and squats. All these exercises target different muscles, therefore allowing you to work and develop different muscle groups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The sheer intensity of these exercises increases your muscular endurance since they don\u2019t get much rest during the workout process. These workout routines will then improve your muscles\u2019 ability to work out in the long run<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"HIIT_Will_Make_Your_Oxygen_And_Blood_Flow_Better\"><\/span><b>HIIT Will Make Your Oxygen And Blood Flow Better<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Studies show that <a href=\"https:\/\/betterme.world\/articles\/good-chest-and-arm-workout\/\">HIIT exercises<\/a> strengthen and support your circulatory system, ultimately boosting blood and oxygen flow in your entire body<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"HIIT_Routines_Reduces_Your_Blood_Pressure_and_Sugar\"><\/span><b>HIIT Routines Reduces Your Blood Pressure and Sugar<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These exercises also have various long-term health effects on your body. Reducing your blood pressure and sugar, which are risk factors for heart disease, is one of them. Multiple studies have been done to ascertain this, and all had the same conclusion- clinically relevant improvements in blood pressure (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0531556516306003\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_For_Beginners\">Start transforming your body now<\/a>!<\/strong><\/p>\n<h2><\/h2>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_For_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-37269\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5032-1024x576.png\" alt=\"HIIT\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5032.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5032-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5032.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-5032.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_You_Do_A_Hiit_Workout_For_Beginners\"><\/span><strong>How Often Should You Do A Hiit Workout For Beginners?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are probably many articles talking about the best HIIT workout routine for beginners all over the web. Knowing which exercises are good for you is one thing; knowing how often you should do them is another. Before getting into these routines, you should take caution not to overtrain as that may be counter-productive.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You will take a shorter period to complete a HIIT routine, but that doesn\u2019t mean you should do them every day. How often you engage in HIIT exercises relies on what your fitness goals are. However, the general recommendation is that beginners should do <a href=\"https:\/\/betterme.world\/articles\/should-you-eat-before-a-workout\/\">HIIT<\/a> routines 2-3 times a week (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20473222\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This figure sounds like it is a little inadequate, doesn\u2019t it? Well, maybe to your ears, not to your body, though. Three days in a week of HIIT is enough to burn large quantities of fat in your body. This is demonstrated in a study conducted by The University of Western Ontario (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20473222\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The kind of intensity these <a href=\"https:\/\/betterme.world\/articles\/psychology-of-weight-loss\/\">exercises<\/a> impose on your body demands some downtime for recovery. Ideally, two days is enough for your body\u2019s energy system to reboot, recover and adapt to the training stimuli (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20473222\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Sufficient recovery time will then allow you to go all out in your next workout session.<\/span><\/p>\n<h2><\/h2>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_For_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-37228\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5088-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5088.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5088-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5088.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5088.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Good_Exercises_For_Beginners_HIIT\"><\/span><strong>What Are Good Exercises For Beginners HIIT?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The intense nature of HIIT exercises may spark specific questions from people who are new to this. Questions like why HIIT is not good for beginners or why it is may be nagging your mind. Maybe you want to work out at home and are asking which HIIT workout at home for beginners is best.\u00a0 And if indeed they are suitable for beginners, then what is the best HIIT <a href=\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/\">workout for beginners<\/a>?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this section, we\u2019re going to explore which HIIT routines are excellent and convenient for you. When it comes to HIIT routines, procedure is critical. Sure, it\u2019s made up of explosive bursts of exercises, but both beginners and pros should do them the right way. Let\u2019s look at some of the exercises that will ease you into HIIT routines as a beginner:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lateral_Squats\"><\/span><strong>Lateral Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lateral squats primarily target your gluteus medius, hip adductors, and quads. Also, these exercises will fire up your posterior chain and inner thighs. Adding this exercise to your HIIT routine is an excellent way of strengthening and sculpting your lower body<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/100-squats-a-day-for-30-days\/\">100 Squats A Day For 30 Days: Will This Routine Help You Score A Sculpted Booty?<\/a><\/span><\/i><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-33386 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4853-1024x576.png\" alt=\"Finness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4853.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4853-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4853.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4853.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Fast_Feet\"><\/span><strong>Fast Feet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These are bodyweight <a href=\"https:\/\/betterme.world\/articles\/how-to-burn-2000-calories-a-day\/\">exercises<\/a> that work on your hip flexors and quadriceps. When you include it in your HIIT routine, it can effectively improve your legs, hips, thighs, and lower body<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Butt_Kicks\"><\/span><strong>Butt Kicks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another great exercise that can rev up your HIIT workout is butt kicks. This move is explosive and will get your heart racing in no time. When done correctly, it primarily targets your hamstrings and glutes and can be used to stretch your quads dynamically. Pump your arms while you\u2019re at it, and you bring in your core, arms, and back muscles in play, too<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"High_Knees\"><\/span><strong>High Knees<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ah yes. We\u2019ve all seen the military parades. These exercises are an excellent way of working on your quads, hamstrings, and calves. Your abs, arms, back, and glutes are also secondary muscles targeted by this exercise<\/span><span style=\"font-weight: 400;\">. Add it to your HIIT workout, and you have yourself an intense calorie-burning machine.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-32543 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-1024x576.jpg\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Jumping_Jacks\"><\/span><strong>Jumping Jacks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Athletes perform jumping jacks individually or collectively to warm up. You know when they spread their arms and legs like a starfish then jump them back together? Yeah, that\u2019s a jumping jack, and it\u2019s a beautiful way to warm up and fire your muscles. The muscles include your calves, core, hip, and arm muscles<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bear_Crawl\"><\/span><strong>Bear Crawl<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">I now bring you the agility king. This exercise will make use of muscles throughout your body if done correctly. Your shoulders, back, and chest, quadriceps, hamstrings, glutes, and core will all be fired up<\/span><span style=\"font-weight: 400;\">. Adding this exercise to your HIIT for beginners routine and the results will be phenomenal.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lateral_Shuffle\"><\/span><strong>Lateral Shuffle<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise will engage the muscles in your hamstrings, calves, quads, glutes, and hip flexors. It\u2019s an excellent way to fire up your metabolism while increasing coordination and agility for side-to-side movements<\/span><span style=\"font-weight: 400;\">. Done as a HIIT exercise, it gets you revved up just in time to catch your 8 am bus to work.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Elevated_Push-Ups\"><\/span><strong>Elevated Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These push-ups will strengthen and tone the muscles in your upper body and core<\/span><span style=\"font-weight: 400;\">. When you increase the intensity of the exercise, your metabolism significantly rises, leading to more calorie burn.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-31679 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-3-1024x576.jpg\" alt=\"HIIT For Beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-3.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-3-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-3.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-3-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Squat_To_Inchworm\"><\/span><strong>Squat To Inchworm<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a solid movement that you can add to a lot of workout routines, including HIIT. Their ability to stretch and strengthen different muscle groups simultaneously makes it an ideal pick. When performing the exercise, the stabilizing muscles of your shoulder, hips, glutes, and quadriceps support your body when entering the plank<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lateral_Kicks\"><\/span><strong>Lateral Kicks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lateral kicks will primarily target your thighs, hips, and glutes. Other muscles that\u2019ll also be worked on are your core, lower back, and calves<\/span><span style=\"font-weight: 400;\">. When done in HIIT routines, the intensity generated throughout the process will elevate your metabolism for a while.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All these exercises are just a part of a more significant piece. To benefit from a HIIT routine, you need a full-body workout, not just a single exercise. Keep reading to find out which HIIT workout is best suited for beginners.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_For_Beginners\">start transforming your life<\/a> now!<\/strong><\/p>\n<h2><\/h2>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_For_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-37232\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5083-1024x576.png\" alt=\"FitnessApp\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5083.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5083-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5083.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5083-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5083.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Best_HIIT_Workout_For_Beginners\"><\/span><strong>The Best HIIT Workout For Beginners<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If after all that you\u2019re frantically looking up \u2018how to make a HIIT routine for beginners easy\u2019, you\u2019ll be very disappointed. Whether you want to accept it or not, that\u2019s the thing about HIIT routines; they\u2019re not meant to be easy. Instead, they\u2019re supposed to be intense! There is a silver lining, though. The benefits reaped from this workout far outweigh the effort needed to pull them through.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many HIIT protocols that trainers use to make the most out of the exercise. However, if you are new to the routine,\u00a0 you should shelve the more advanced protocols and start easy. If you go in taking up the big boys, the routine may not elicit the intended response. Instead, you may end up injuring yourself due to inexperience.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The type of routine you\u2019re looking for should be simple, effective, and intense. Easier said than done, right? Maybe, maybe not. Let\u2019s look at a sample HIIT workout protocol for beginners, and then you can decide if it&#8217;s all worth it.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-33405 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4886-1024x576.png\" alt=\"HIIT For Beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4886.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4886-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4886.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4886.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"The_Tabata_Workout_Protocol\"><\/span><strong>The Tabata Workout Protocol<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is one of the most effective and straightforward training styles out there. Simply put, the Tabata workout protocol is all about 20 seconds of work, 10 seconds of rest on repeat.<\/span><span style=\"font-weight: 400;\"> The short recovery periods make your body move before it recovers from the last set. This makes it a particularly effective aerobic and anaerobic workout<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Being a HIIT routine, Tabata has a bonus benefit- afterburn. Your body will continue torching calories hours after you finish working out<\/span><span style=\"font-weight: 400;\">. However, you must pick the right exercises when doing a Tabata routine if you\u2019re a novice. This is because you\u2019ll be squeezing in many reps in a short duration, so you need to be careful.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can try out these exercise combinations to achieve a 10-minute full-body HIIT workout routine:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"First_Do_A_Jab_Cross_Front_Right_Side\"><\/span><b>First, Do A Jab, Cross, Front (Right Side)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Standing with your right foot in front and hips facing your left, bring your arms in a boxing position. Punch forward using your right arm and throw a cross punch with your left. Let your body spin as your left arm crosses your body towards the right.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your weight should be on your right foot as your back heel picks off the floor slightly. Return both arms into your body and shift your weight to where you started, facing the front. Repeat this on the left side.<\/span><\/p>\n<h4><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-32181 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474-1024x576.png\" alt=\"HIIT For Beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4474.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h4>\n<h4><span class=\"ez-toc-section\" id=\"Second_Get_Some_Jumping_Jacks_In\"><\/span><b>Second, Get Some Jumping Jacks In<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Stand upright and form a starfish shape with your arms and legs. Jump out while spreading your feet and raising your arms, then jump back in. Repeat this as fast as possible.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Finish_Off_With_Some_Sumo_Squats\"><\/span>Finish Off With Some Sumo Squats<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Position your feet wide apart- slightly wider than hip-width- and toes out at 45-degree angles. Keep your chest upright and back up and make sure your weight is on your heels. Next, lower yourself so that your thighs become parallel to the floor. Engaging your quads and glutes, push yourself to the original position and repeat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, recover and cool down using a reverse lunge, forward fold, and overhead stretch. These exercises should be done in three rounds of 20 seconds of work and 10 seconds of rest.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Make_Your_HIIT_Workout_Effective\"><\/span><strong>How To Make Your HIIT Workout Effective?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When working out, you should always take caution to make sure you\u2019re doing it right. The stakes are even higher for HIIT routines because of the kind of intensity it brings. We don\u2019t want to risk injuring ourselves now, do we? These tips will help you perform an effective HIIT workout routine.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-31225 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-5-1024x576.jpg\" alt=\"HIIT For Beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Plan_Before_You_Start\"><\/span><strong>Plan Before You Start<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Just because they are explosive doesn\u2019t mean they are impulsive. Make sure you decide beforehand what your work-to-rest ratio, length, and type of exercise will be. This helps you approach the whole activity with a focused mind.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Choose_The_Right_Shoes\"><\/span><strong>Choose The Right Shoes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before starting any HIIT session, always make sure you\u2019re comfortable in whatever footwear you have on. If there are many high-impact exercises in your routine, consider putting on shoes that provide more cushioning.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Practice_The_Right_Form\"><\/span><strong>Practice The Right Form<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ensure that you\u2019re well conversant with each exercise in your workout routine. Incorrect forms may lead to faster fatigue and even injuries. If you\u2019re not sure about what you\u2019re about to do, consult with your trainer first.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm-Up_Before_You_Begin\"><\/span><strong>Warm-Up Before You Begin<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Firing up your muscles before a HIIT workout will prepare your body for the task ahead. Also, it reduces the chances of getting injured during the training since your muscles will be more flexible.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Allow_Time_For_Recovery\"><\/span><strong>Allow Time For Recovery<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Going all out in HIIT routines is not synonymous with working without a break. The intensity of the exercise is not dependent on how long you work out without a break. Injuries remain a risk in HIIT routines, and long periods without rest increase the chances of hurting yourself. Make sure you follow the correct HIIT protocols and allow for recovery time in between the exercises.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Working out ensures that we stay in shape while losing the extra fat. However, the current way of life has a way of making us feel we\u2019re always in a time crunch. There\u2019s just not enough time to hit the gym multiple times in a week to keep fit. And that\u2019s why HIIT workout routines are convenient and efficient.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll save a great deal of time while maximizing the amount of fat you burn during and after the exercise. Don\u2019t let your schedule stop you from being in shape, and try out one of these intense and amazing routines today!<\/span>\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_For_Beginners\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_For_Beginners\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0531556516306003\"><span style=\"font-weight: 400;\">High-intensity interval training (HIIT) improves resting blood pressure, metabolic (MET) capacity, and heart rate reserve without compromising cardiac function in sedentary aging men<\/span><\/a> <span style=\"font-weight: 400;\">(2018, sciencedirect.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30765340\/\"><span style=\"font-weight: 400;\">Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT)<\/span><\/a><span style=\"font-weight: 400;\"> (2019, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20473222\/\">Run sprint interval training improves aerobic performance but not maximal cardiac output <\/a>(2011, pubmed.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Being physically fit is an aspect that is essential in our lives. Many things can happen in a day that may require your body to be in mint condition. Being fit can turn out to be a life-saver, literally. However, with the tight ship that most of us run all week- yey capitalism- is there [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":21581,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[164,146],"tags":[],"coauthors":[117],"class_list":["post-21572","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hiit-training","category-hiit-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>HIIT For Beginners: Fast-Paced Routines For Maximum Fat Burn - BetterMe<\/title>\n<meta name=\"description\" content=\"Is HIIT for beginners? Which exercises are safe to include? Here is everything you need to know about these fast-paced workout sessions that will maximize your fat burn.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HIIT For Beginners: Fast-Paced Routines For Maximum Fat Burn\" \/>\n<meta property=\"og:description\" content=\"Is HIIT for beginners? Which exercises are safe to include? Here is everything you need to know about these fast-paced workout sessions that will maximize your fat burn.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1938215878.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/478e18cced1e423f9cc3ca7bc6b4b336\"},\"headline\":\"HIIT For Beginners: Fast-Paced Routines For Maximum Fat Burn\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/\"},\"wordCount\":2812,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1938215878.jpg\",\"articleSection\":[\"HIIT Training\",\"HIIT Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Being physically fit is an aspect that is essential in our lives. Many things can happen in a day that may require your body to be in mint condition. Being fit can turn out to be a life-saver, literally. However, with the tight ship that most of us run all week- yey capitalism- is there enough time to work out?<\/span>\\r\\n\\r\\n&nbsp;\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This is where High-Intensity Interval Training comes in. HIIT routines are efficient, intense, and quick exercises that\u2019ll burn an insane amount of calories in a short period<\/span><span style=\\\"font-weight: 400;\\\">.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is A HIIT Workout?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/\\\">HIIT<\/a> workout routines are generally short bursts of intense exercises with periods of rest in between. These exercises are fast-paced, making them a time-efficient exercise routine that can be squeezed into your busy schedule. This attribute makes them an efficient way to torch the excess calories while working on your fitness levels<\/span><span style=\\\"font-weight: 400;\\\">.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, in most training spaces, the purpose of these exercises is misinterpreted. Some instructors and beginners focus on the intensity bit of the HIIT protocol, ignoring the interval part. You should observe the recovery period of the exercise to realize the full benefits of the routine. Remember, the HIIT protocol dictates that you go all out, recover then work again.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Depending on your goal, you can implement different work-to-rest ratios. If your objective is to improve your aerobic fitness, then the ratio should be either 1:1 or 1:2. 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Here is everything you need to know about these fast-paced workout sessions that will maximize your fat burn.","og_url":"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1938215878.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/478e18cced1e423f9cc3ca7bc6b4b336"},"headline":"HIIT For Beginners: Fast-Paced Routines For Maximum Fat Burn","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/"},"wordCount":2812,"commentCount":0,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1938215878.jpg","articleSection":["HIIT Training","HIIT Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Being physically fit is an aspect that is essential in our lives. Many things can happen in a day that may require your body to be in mint condition. Being fit can turn out to be a life-saver, literally. However, with the tight ship that most of us run all week- yey capitalism- is there enough time to work out?<\/span>\r\n\r\n&nbsp;\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">This is where High-Intensity Interval Training comes in. HIIT routines are efficient, intense, and quick exercises that\u2019ll burn an insane amount of calories in a short period<\/span><span style=\"font-weight: 400;\">.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Is A HIIT Workout?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/\">HIIT<\/a> workout routines are generally short bursts of intense exercises with periods of rest in between. These exercises are fast-paced, making them a time-efficient exercise routine that can be squeezed into your busy schedule. This attribute makes them an efficient way to torch the excess calories while working on your fitness levels<\/span><span style=\"font-weight: 400;\">.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, in most training spaces, the purpose of these exercises is misinterpreted. Some instructors and beginners focus on the intensity bit of the HIIT protocol, ignoring the interval part. You should observe the recovery period of the exercise to realize the full benefits of the routine. Remember, the HIIT protocol dictates that you go all out, recover then work again.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Depending on your goal, you can implement different work-to-rest ratios. If your objective is to improve your aerobic fitness, then the ratio should be either 1:1 or 1:2. This means that if you work for 30 seconds, take either 30 seconds or 60 seconds to recover. However, if you\u2019re training anaerobically for power or explosiveness, the ratio increase ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/","url":"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/","name":"HIIT For Beginners: Fast-Paced Routines For Maximum Fat Burn - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/hiit-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1938215878.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Is HIIT for beginners? Which exercises are safe to include? 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