Interval training (HIIT) is a way to get out of your comfort zone and return to it after a set period.
Interval training can be done in many different ways. You can be more intense if you are a more experienced exerciser, but it is possible to get great results with simple exercises that all fitness levels can use.
Interval training is popular because it builds endurance faster and helps you lose more calories. This is great for weight loss.
It makes your workout more enjoyable. You don’t have to go at the same pace throughout the workout. Mixing things up can make it seem shorter.
Interval Training for Beginners
Interval training is possible even if you aren’t a veteran. Interval training is great for beginners.
You can make your workouts more interesting and give your body the chance to adapt to harder work. This will help you build character, which is very important in times of uncertainty.
You only have to work for a short time, making it more enjoyable. This is much better than trying to do a long workout and then giving up halfway through.
The following exercises will be a good place to start if you are starting. These 7 exercises are combined to do a 21-minute workout. They also include work intervals that will challenge you a little bit.
This means that you won’t feel sluggish or miserable. This is the perfect way to strengthen your cardio foundation and lose weight.
You only need a chair or couch to do the bodyweight workout. There’s no reason not to.
It would be best if you did as many repetitions of each exercise as possible in the order proposed over 30″, then rest on your back or lie down for 60 seconds, and then repeat the exercise.
That’s right. This warm-up, which is a classic form of cardio, works well. Jumping jacks raises your heart rate, which is the main benefit. Jumping jacks allow you to breathe deeper, increasing the oxygen supply to your bloodstream and eventually to your muscles.
Mountain climbers may be the most travel-friendly exercise for interval training. They don’t require any equipment and take up very little space. They also deserve recognition for their extreme challenges.
Squats are a simple but effective exercise that improves mobility and strength.
Keep your head high, chest open, and feet on the ground. Your glutes should be below your knees in the descending phase. Don’t be discouraged if your glutes cannot descend as low as you would like. It will get better with practice.
Push-ups can be modified to suit any fitness level and are an excellent exercise for the whole body.
Push-ups are easier if you can raise your hands on a couch, a countertop or against a wall to make them more comfortable.
To make push-ups more difficult, elevate your feet. Higher angles (with your hands on the ground) will support more of your body weight. You can also increase your range of motion by lifting your hands off books or push-up handles.
A modified version of the classic lunge is simply a large step backward and balancing on one’s front foot.
The interval training exercises increase the engagement of the glutes, hamstrings, and quads muscles (backside of the leg) as opposed to the quads muscles. This is particularly useful for those who sit all day. The back-leg muscles can become weak and stiff from continuous sitting.
Elevated Hip Thrust
Another move that can target dormant muscle groups like glutes or hamstrings is the hip thrust. You will only need a chair or a couch to perform this exercise.
Place your face down on the ground with your knees bent and your feet on a box or bench. Lift your hips until your body forms an arc from your shoulders to your knees. Then, slowly lower back to the original position.
This is the most difficult of all the exercises. Burpees are a must in any cardio or interval training program. Burpees challenge every part of the body and can send your heart rate rocketing in no time. This adds up to a workout that burns approximately 10 calories per minute.