Workout and Exercises for Beginners

High Intensity Interval Training for Beginners

For most of us, we wake up one day to discover that we have gained some weight and we really need to burn that fat. But when this thought comes to mind, we are often dismayed by the amount of time it would take to get in shape. Most of us see exercises a long process which shows little impact but would definitely add up over time.
If you have been doing a bit of research in the fitness genre, you would know that not all exercises encompass long periods of work.
I would assume that whoever is reading this doesn’t know what HIIT is all about. So, this post serves as a guide toHigh Intensity Interval Training for Beginners. I believe that when you are done with reading this, you should know a great deal of what High Intensity Interval Training is all about.

What is High Intensity Interval Training?

High Intensity Interval Training is a combination of two exercise techniques: “High Intensity Training” and “Interval training”. High Intensity training is one in which seeks to push the body to its maximum limit in order to increase the body’s rate of absorbing oxygen.
Interval training is a technique which involves alternating periods of intense exercise and low to moderate periods of exercise.
From the above, you can easily deduce that High Intensity Interval Training is a kind of technique where you push your body to its maximum exercise limit followed by intervals of low to moderate exercises.
The maximum amount of time for a workout period is usually about 30 minutes. Compared to the standard 2-hour workout, this is surely a bargain.
However, you should note that High Intensity Interval Training is not for the faint of heart. The exercise could be particularly strenuous and as a beginner, it is best if you modify it to enable that you start with less strenuous exercises before advancing to the more strenuous ones. If you don’t have an idea of how to do this, you can always get a training instructor or read some of our posts to help you out.

How does High Intensity Interval Training Work?

With High Intensity Interval Training, you have to give your maximum effort during workout.
I could go into detail of how High Intensity Interval Training really works but doing that would involve a lot of medical jargon and is sure to get you lost in the process; which kind of defeats the purpose of this whole post.

Are There Different Types of High Intensity Interval Training?

There are different types of High Intensity Interval Training. One of the most effective and my favorite is the Tabata Training. Tabata Training involves 20 seconds of all-out effort with 10 seconds of rest for a total of 8 cycles, spanning about 4 minutes.
Tabata training can be incorporated into any exercise type like cycling, running, strength training, plyometric and body weight exercises. When doing all these, the thing that remains constant is the 20-10 Tabata formula. Although Tabata training is four minutes, you can perform as many as you want in a row.
However, even for most experts, the maximum time spent doing Tabata training ranges from 20 to 30 minutes. So, don’t try to overdo it. 

What is the Origin of Tabata Training?

Tabata training is named after Dr. Izumi Tabata, who discovered a training regimen that is time-based and very calculable. He developed the Tabata training interval system while working with the Japanese speed skating team.

Who is High Intensity Interval Training For?

High Intensity Interval Training is for all kinds of people. The key is that not everyone has to start with all out maximum effort. If you push yourself too much during High Intensity Interval Training, you could sustain injuries; slow and steady wins the race.
Although all this might make High Intensity Interval Training appear as a daunting task, anybody can do it. Just ensure that you modify it to fit your stamina and body limits. Once again, don’t push yourself too far just because you want to see fast results, it could be counter-productive.

How Many High Intensity Interval Training Sessions should I do in a Week?

For starters, one High Intensity Interval Training session in a week would be appropriate. When you have honed your skills and improved your stamina, you can steadily increase it over time.
However, you shouldn’t do it more than five times in a week in order not to injure yourself.

At what Rate does High Intensity Interval Training Burn Calories?

High Intensity Interval Training burns about ten calories per minute. Also, due to the fact that HIIT boosts your body metabolism, you would continue to burn calories long after you have completed the exercise. You can even get rid of body fat and build muscles while sleeping!!


Every one of us agrees that time is money. If you are hard pressed for time but need a very effective exercise plan to burn your excess fat and to build your muscles at a faster rate, you shouldn’t be thinking twice about whether or not you should try HIIT.

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