How should beginners start HIIT?

For beginners interested in starting High-Intensity Interval Training (HIIT), it's important to approach the regimen methodically to avoid injury and maximize benefits. Here's some expert advice:

1. Starting Intensity: Begin with intervals that are relatively challenging but not maximal exertion. For example, if your typical exercise is moderate like walking, you might increase the intensity to brisk walking or light jogging for short periods 1.

2. Interval Duration and Routine: Beginners can start with simple protocols such as the 3-minute on, 3-minute off interval walking. As experience and fitness improve, progressing to the four by four protocol—four minutes of higher intensity followed by rest—is effective. Over time, you can adjust by increasing intensity or decreasing rest periods 1.

3. Frequency and Gradual Increase: It's effective to begin with minimum doses, such as a single bout of intense exercise per session, and gradually increase. For instance, start with one hard four-minute interval three times a week, and after a few weeks, add more intervals to each session. This gradual increase helps in safely building fitness and reduces the risk of injury 2.

4. Exercise Choice: Choose activities that you enjoy and can do safely, such as cycling, stair climbing, or using a rowing machine. Consistency is key, and varying your exercises can help maintain interest and engage different muscle groups 1.

5. Recovery and Adaptation: Ensure you prioritize recovery by spacing out sessions to allow your body to adapt to the stress of HIIT. This adaptation process is crucial to improving fitness levels without overtraining 3.

   • 

     1

     High-Intensity Interval Training

     00:36:45
   • 

     2

     High-Intensity Interval Training

     01:04:35
   • 

     3

     HIIT Insights

     00:44:34
     

By starting gradually and listening to your body, you can safely integrate HIIT into your fitness routine and enjoy its many benefits.