Are you one of those who does not usually exercise, either due to lack of time, because you are lazy to go to the gym or for whatever reason,

but you want to be in shape and tone your body quickly? If this is your case and you have 15 free minutes a day, we present you HIIT training, a type of exercise that is very fashionable, since it helps you tone your body and burn fat at the same time without having to spend hours and hours in the gym. You can do it at home, in a park or wherever you feel more comfortable, and what is better… The results will be practically automatic! If you haven’t tried it, keep reading this article on high intensity exercises for beginners. Do not miss it!

HIIT training: what is it

HIIT(High Intensity Interval Training) is a type of cardiovascular training that is on the rise due to its great results. It is about doing short intervals of intense exercise with other, also brief, relaxation. In this way, results are maximized in a very short time of work. You can do it wherever you want: at home, in the park or at the gym.

A study on HIIT training was carried out in the 90s, and it was concluded that it burned three times as much body fat as with any other type of exercise. In addition, they saw that the muscles were strengthened much more quickly, since there is a great demand from the body, which wants to perform the exercise thoroughly because it knows that there will be a moment of rest afterwards.

The exercise can last between 5 and 45 minutes, depending on your pace and your stamina. However, it is advisable to have a minimum physical base to perform the training, that is, it is not a suitable type of training for people with back, leg or similar injuries.

HIIT workout: routine for beginners

If you are a beginner and want to do high intensity exercises, we recommend that you do not run. Take it easy or you will hurt yourself exercise routine to follow for your first week:

  1. Run smoothly without moving from the site for 15 seconds. Then rest for 60 seconds.
  2. Repeat the previous exercise but lifting your knees. Do it for 15 seconds and rest another 60.
  3. Take a heavy box, a stool, a step or similar. Get in front and jump in 5 times. Then rest for 60 seconds. You can also use the stairs to your block if you live in a flat, but be careful not to slip.
  4. Lie on your back on a mat or flat surface. Bring your feet and knees together and put your arms straight above your head. Perform 5 sit-ups and rest for 60 seconds.
  5. Jump trying to touch your knees with your chest. Do it 5 times and rest 60 seconds.
  6. Now jump again 5 times but trying to touch the glutes with your tales. Rest for 60 seconds.
  7. Lie face down on a flat surface, with your feet together and your hands flat on the floor. Do 5 push-ups and rest for 60 seconds.
  8. Stand up and spread your legs following the width of your shoulders. Bend your knees, lean your back slightly forward and your glutes slightly back. Jump up as far as you can and return to the starting position. Repeat these jump squats 5 times and rest for 60 seconds.
  9. Finally, walk on the site gently for a minute to lower your heart rate.

As you can see, this HIIT exercise routine will only take you about 15 minutes a day. Remember to always stretch before doing any physical activity.

HIIT training: routine at home

After a week we can increase the intensity of the exercises and even include some new ones. From uncommon we propose this table of high intensity HIIT exercises to practice at home:

  1. Gently run on site to preheat for 1 minute. Rest 60 seconds.
  2. Now run on the site as fast as you can for 30 seconds. Rest for 1 minute.
  3. Open and close your legs with small jumps while doing the same with your hands. Do it 15 times. Rest 60 seconds.
  4. While standing, bring one leg forward and put the other back. Change the position of your legs in a jump and accompany the movement with your arms. Repeat 15 times and rest 60 seconds.
  5. Jump trying to touch your buttocks with your heels 15 times. Then rest for 1 minute.
  6. Lie on your back, with your legs and knees together and your arms stretched out above your head. Perform 15 sit-ups and rest for 60 seconds.
  7. Place a box, step or similar in front of you and jump 15 times. Rest 1 minute.
  8. Lie face down on a flat surface, with your feet together and your palms flat on the floor, and perform 15 push-ups. Rest 60 seconds.
  9. Now we will do some special squats. Position yourself as if you were a frog: legs spread, crouched down and touching the ground with your hands. Then jump up and return to the starting position. Repeat this 15 times and rest for 1 minute.
  10. Finally, we will walk on the site for a minute to lower our heart rate.

If you consider this routine too intense for you, continue with the previous one or two more weeks. Over time you can add changes to make your exercises even more intense, such as using small weights in point 3 and 4.

HIIT workout for women

HIIT exercises are suitable for both men and women. But we advise that if they seem too intense, whether you are a man or a woman, you do them for less time or rest for more than a minute between exercise and exercise.

In addition, there are many types of HIIT exercises, for example you can do a HIIT training on a stationary bike. Whatever type of training you do, the truth is that HIIT routines are highly beneficial.


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