High-intensity interval training (HIIT) doesn’t have to be intimidating for fitness beginners. In fact, if you are looking for results in less time, then HIIT is the way to go.
To see if HIIT is for you, we have developed three beginner level HIIT workouts over three different types of exercise to help you maximize your workout time.
Beginner Treadmill HIIT Workout
Pack in a high calorie burn when you do a 20-minute beginner HIIT treadmill workout on your NordicTrack treadmill. For beginners, we won’t use much incline, but as you advance, feel free to increase your incline to increase your calorie burn and the difficulty.
|
Time |
Speed |
Incline |
|
0:00-4:00 |
3.5 |
0% |
|
4:00-6:00 |
4.5 |
3% |
|
6:00-7:00 |
6.0 |
3% |
|
7:00-9:00 |
4.5 |
3% |
|
9:00-10:00 |
6.0 |
4% |
|
10:00-12:00 |
4.5 |
4% |
|
12:00-13:00 |
6.5 |
4% |
|
13:00-15:00 |
4.5 |
4% |
|
15:00-16:00 |
7.0 |
4% |
|
16:00-20:00 |
3.8 |
0% |
Be sure not to skip your warm-up or cool-down before and after your HIIT workouts. This type of intense training will stress your body, so taking time to warm-up properly is vital to your health.
Beginner HIIT Workout Without Equipment
You don’t have to stick with equipment every time you want to dive into a HIIT workout. To work different parts of your body, try this 20-minute equipment-free beginner HIIT exercise program. For beginners, work through the exercise program below three times – resting a full minute between cycles. As you become more proficient, you can add more repetitions.
|
Exercise |
Repetitions |
|
Jumping jacks |
30 seconds |
|
Rest |
10 seconds |
|
Bicycle crunches |
30 seconds |
|
Rest |
10 seconds |
|
Sumo squats |
30 seconds |
|
Rest |
10 seconds |
|
Push-ups |
30 seconds |
|
Rest |
10 seconds |
|
High-knees |
30 seconds |
|
Rest |
10 seconds |
|
Plank |
30 seconds |
|
Rest |
10 seconds |
|
Front lunges |
30 seconds |
|
Rest |
10 seconds |
|
Supermans |
30 seconds |
|
Rest |
10 seconds |
|
Mountain climbers |
30 seconds |
|
Rest |
10 seconds |
|
Ski Jumps |
30 seconds |
|
Rest |
60 seconds |
Beginner Stationary Bike HIIT Workout
It is entirely possible to pack in a great HIIT workout on a stationary bike, especially if you have a NordicTrack S22i Studio Cycle, which gives you the most realistic riding experience.
If you have yet to get your own S22i, you will not be able to use the incline portion of this 20-minute beginner HIIT stationary bike workout.
|
Time |
Resistance |
Incline |
|
0:00-3:00 |
4.0 |
0% |
|
3:00-5:00 |
6.0 |
2% |
|
5:00-6:00 |
12.0 |
2% |
|
6:00-8:00 |
5.0 |
3% |
|
8:00-9:00 |
13.5 |
3% |
|
9:00-11:00 |
5.0 |
4% |
|
11:00-12:00 |
15.0 |
4% |
|
12:00-14:00 |
5.0 |
4% |
|
14:00-15:00 |
18.0 |
4% |
|
15:00-17:00 |
5.0 |
5% |
|
17:00-18:00 |
18.0 |
5% |
|
18:00-20:00 |
3.0 |
0% |
When you have NordicTrack equipment, you can master and reap benefits from all these beginner HIIT workouts and strive to meet your fitness goals.
DISCLAIMER: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. NordicTrack assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
Sources:
https://fitness.mercola.com/sites/fitness/archive/2014/09/26/intermittent-fasting-hiit-workout.aspx
https://www.healthline.com/nutrition/benefits-of-hiit
https://www.nordictrack.com/treadmills
https://www.nordictrack.com/learn/how-hiit-can-improve-your-fitness-performance/
https://www.tricitymed.org/2016/12/warming-cooling-important/”
