HIIT for Beginners, A Comprehensive Guide on Getting Started

HIIT for Beginners - Portrait of a sporty young woman in a gym, doing push-ups.

HIIT for Beginners, A Comprehensive Guide on Getting Started

By Dominic Pereira

High-Intensity Interval Training (HIIT) has gained immense popularity recently due to its effectiveness in achieving fitness goals. This time-efficient workout method combines short bursts of intense exercise with brief recovery periods.

According to Harvard T.H. Chan School of Public Health, “HIIT is a type of interval training exercise. It incorporates several rounds that alternate between several minutes of high-intensity movements to significantly increase the heart rate to at least 80% of one’s maximum heart rate, followed by short periods of lower-intensity movements.” 

HIIT is not only a fantastic way to burn calories and build strength, but it also offers numerous health benefits. If you’re a beginner looking to incorporate HIIT into your fitness routine, then this comprehensive guide will help you get started on the right track.

Several minutes of high-intensity movements to significantly increase the heart rate to at least 80% of one’s maximum heart rate, followed by short periods of lower-intensity movements.” – Harvard T.H. Chan School of Public Health

Understanding HIIT

HIIT involves alternating between intense bursts of exercise and recovery periods. The high-intensity intervals push your body to work at maximum capacity, while the recovery intervals allow for brief rest. The key is maintaining the intensity during the workout to maximize calorie burn and cardiovascular fitness. HIIT workouts can be performed with various exercises, including running, cycling, bodyweight exercises, and more.

Benefits of HIIT

HIIT offers a plethora of benefits, making it an excellent choice for beginners. Firstly, it boosts your metabolism, increasing calorie burn even after the workout. Secondly, it improves cardiovascular health by strengthening your heart and improving blood circulation. Thirdly, HIIT helps build lean muscle mass, enhancing overall strength and increasing basal metabolic rate. HIIT can also improve insulin sensitivity, making it beneficial for individuals with diabetes or those at risk of developing it. Read about a few other benefits HIIT has to offer here.

HIIT and Tabata are both popular high-intensity interval training methods, but they aren’t quite the same workout.

Safety Considerations

Before diving into a HIIT workout routine, it’s crucial to keep safety in mind. HIIT can be intense, so consult a healthcare professional before starting if you have any underlying health conditions or injuries.  

Start with shorter workouts and gradually increase the intensity and duration as your fitness level improves. Always warm up adequately before each session and listen to your body, allowing for rest and recovery between workouts.

Getting Started with HIIT

HIIT for Beginners – Front view of people doing burpees together.

Here’s a step-by-step guide to help you get started with HIIT:

1. Set Clear Goals

Determine what you want to achieve through HIIT, whether it’s weight loss, improved fitness, or increased strength.

2. Choose Suitable Exercises

Select exercises that align with your fitness level and preferences. Bodyweight exercises like squats, lunges, and push-ups are great for beginners. If you’re unsure, join one of our classes! Book a class here.

3. Establish Work-To-Rest Ratios

Start with a 1:2 ratio of 30 seconds of intense exercise followed by 60 seconds of recovery. Adjust the ratio as needed based on your comfort level.

4. Design Your Workout

Plan your HIIT routine by selecting exercises, determining the number of sets and repetitions, and defining the duration of each interval.

For some HIIT exercise ideas, check out our HIIT Station Demo Playlist on YouTube.

HIIT for Beginners - Portrait of a woman planking on a mat at home.

5. Warm Up and Cool Down

Prioritize a dynamic warm-up before your HIIT workout to prepare your body and reduce the risk of injury. Cool down afterward with safe stretches to promote flexibility and aid recovery.

Sample Beginner HIIT Workout

Here’s an example of a beginner-friendly HIIT workout:

  • Jumping Jacks: 30 seconds 
  • Push-Ups: 30 seconds 
  • Knee Lifts: 30 seconds 
  • Plank: 30 seconds 
  • Burpees: 60 seconds 
  • Rest: 60 seconds

Repeat this circuit 3-4 times, gradually increasing the number of reps as you progress. Remember to maintain proper form throughout the workout.

Glossary

Step Up Your HIIT Game with moveOn 89

Our HIIT classes are hosted at our studio in Gardens, Cape Town, and focus on cardio and strength. Body resistance exercises are used to push you beyond your perceived limits and give you a SUPER effective fat-burning workout in a short space of time. At moveOn 89, we also offer a range of wellness classes, including Pilates and Fascial Fitness.

To join our classes, simply visit our class schedule to choose a time that works for you and book! 

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Keep Your Fascia Healthy: Tips and Techniques for Optimal Function

Three Fascial Fitness students in the studio doing stretches while lying face-up on their mats. Fascia Healthy

Keep Your Fascia Healthy: Tips and Techniques for Optimal Function

By Dominic Pereira

Fascia is a connective tissue surrounding and supporting our body’s muscles, bones, and organs. It is responsible for maintaining structural integrity, providing support, and transmitting force throughout the body.

According to Robert Schleip and Divo Gitta Müller, authors of “Training Principles for Fascial Connective Tissues”:
“Conventional sports training emphasizes adequate training of muscle fibres, of cardiovascular conditioning and/or neuromuscular coordination. Most sports-associated overload injuries however occur within elements of the body-wide fascial net, which are then loaded beyond their prepared capacity.”

Read more about what fascia is.

A healthy fascia is essential for optimal movement, flexibility, and well-being. So here are some tips to help you keep your fascia healthy and happy.

Stay Hydrated

Outdoor close-up of a clear blue water bottle on wooden decking. It is a sunny day. Two blurred-out people are in the background to the left.

Staying hydrated is crucial for maintaining healthy fascia. Our fascia comprises a network of collagen fibres, which require water to stay healthy and strong. When we are dehydrated, our fascia becomes less pliable, making movement more difficult and painful. To keep your fascia healthy, drink plenty of water throughout the day.

Stretch Regularly

Stretching is an excellent way to keep your fascia healthy. It helps to increase blood flow, which brings nutrients and oxygen to the fascia, keeping it healthy and pliable. Incorporate appropriate stretching into your daily routine, and you will notice improved flexibility and range of motion.

Our fascia comprises a network of collagen fibres, which require water to stay healthy and strong. When we are dehydrated, our fascia becomes less pliable.

Breathing

There are many breathing techniques that help to hydrate fascia, release stress and move you into your rest and digest autonomic nervous systemNasal breathing is particularly beneficial. These all contribute to healthy fascia.

Foam Roll

Indoor shot of a woman performing fascial exercises with a foam roller on a light blue background.

Foam rolling is another effective way to keep your fascia healthy. It helps break up fascia adhesions, improving mobility and reducing pain. You can use a foam roller on various parts of your body, including your back, legs, and arms.

Maintain a Healthy Diet

Eating a healthy diet is essential for keeping your fascia healthy. It provides your body with the necessary nutrients to maintain healthy connective tissue. Ensure you incorporate collagen-rich foods like bone broth to support healthy fascia.

Get Enough Sleep

Sleep is crucial for maintaining healthy fascia. During sleep, our body repairs and regenerates tissue, including the fascia. Aim to get at least 7-8 hours of sleep each night to support healthy fascia.

Reduce Stress

Stress can have a significant impact on our fascia. It can cause tension and tightness, leading to pain and discomfort. Incorporate stress-reducing activities into your daily routine, such as meditation or deep breathing, to support healthy fascia.

Stay Active

Regular physical activity is essential for maintaining healthy fascia. It helps to increase blood flow, which provides necessary nutrients to the fascia. Aim to exercise regularly, such as walking, running, or strength training, to support healthy fascia. But most importantly, move often, get up out of your chair, stretch, yawn, walk around.

Life 360 Summit on Fascia & Chronic Pain

In conclusion, maintaining healthy fascia is crucial for optimal movement, flexibility, and overall well-being. By incorporating these 8 tips into your daily routine, you can keep your fascia healthy and functioning correctly.

Glossary

  • Fascia – The connective tissue that surrounds muscles, bones, and organs. Coalition Brewing 

  • Myofascial Release – A hands-on approach to managing pain and discomfort. Cleveland Clinic 

  • Foam Rolling – A form of self-myofascial release that involves rolling the body over a foam roller. Self.com 

  • Trigger Point – A sore spot in soft tissue that cause deep aching. painscience.com 

  • Strength Training – An exercise that increases muscle strength by making muscles work against a weight or force. physio-pedia.com 

Join a Fascial Fitness Class at moveON 89

Join our Fascial Fitness classes at our studio in Gardens, Cape Town, to improve your overall strength, mobility, flexibility and posture. At moveOn 89, we offer a wide range of wellness classes, including Pilates, HIIT, and Fascial Fitness.

To join our classes, simply visit our class schedule to choose a time that works for you and book!

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We use cookies to track visitors, measure ads, ad campaign effectiveness and analyze site traffic. We may also share information about your use of our site with 3rd parties. For more info, see, our Cookies Policy, our Privacy Policy. By clicking “Accept All” you agree to the storing of all cookies on your device. In case you don’t choose one of these options and use our website, we will treat it as if you have accepted all cookies.