Do each of your four exercises for 30 seconds without resting in-between then, take 60 to 90 seconds to catch your breath, and repeat the circuit. “Try to target your upper body, lower body, and core,” Gary says. Looking for a beginner-friendly HIIT workout? Pick four exercises from the list below. For example, do an exercise at a high intensity for 30 seconds, recover for 60 or 90 seconds, and then move on to the next interval or exercise. “You need to recover enough in the rest interval to allow you to go just as hard in the subsequent rounds or sets.” Start with a 1 to 2 or 1 to 3 rest-to-work ratio, he says. ![]() “Be careful with your work-to-rest ratio,” says Kelvin Gary, a certified personal trainer and the CEO and head coach at Body Space Fitness in New York, NY. First, decide what kind of activity or exercises to do, and then plan how long you’ll go hard and recover. In a pool or on a track, skip the timer and use laps instead: Try going at a high intensity for one lap, and then recover for two laps. You can incorporate HIIT into your usual treadmill cardio session by sprinting or increasing the incline during the high-intensity segment, and slowing down or decreasing the incline during the rest period. You can turn any activity into a HIIT workout without a heart rate monitor: For example, if you walk as fast as you can for 30 seconds and then walk slowly for a minute, you’re performing HIIT. HIIT is a form of exercise where you alternate between short periods of vigorous effort (77 to 93 percent of your maximum heart rate, if you’re counting) and easier recovery periods. So don’t be intimidated by HIIT! Discover how this type of training can help you exercise more efficiently, and give it a try with our beginner-friendly plan. What’s more, you can turn nearly any activity (even walking and swimming) into a HIIT session. Since perceived effort is subjective-for example, what feels really hard to your friend may be just moderate to you-interval training is completely customizable. HIIT involves switching between periods of vigorous and easy intensity exercise. Interval training can be safe and beneficial for anyone-even beginners. ![]() Programs like CrossFit and Insanity™ helped popularize high-intensity interval training (HIIT), but their hardcore reputations also created the image that HIIT is only for the fittest people.
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