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HIIT for Beginners: A Fast, Efficient Workout Plan

Fruits and vegetables lay on the bag

Every decade has its trends, whether they are in fashion, cars, or food, and the same applies to exercise. In our current era, the ongoing exercise craze is HIIT: High-Intensity Interval Training. This workout style, with incredible health benefits, has been studied by researchers since 2004. Many assume that HIIT is only for those training for athletic events or aiming for weight loss, but think again—HIIT is for everyone!

What is HIIT?

High-intensity interval Training is a form of exercise characterized by intermittent periods of heavy, all-out work (“high intensity”) coupled with low-intensity active recovery periods. In the fitness world, HIIT is considered one of the most efficient methods for improving cardio fitness and metabolic function.

If it sounds tough, that’s because it is. But HIIT isn’t just for top athletes anymore; research has shown that HIIT has impressive effects on general health and wellness. While the idea of pushing yourself to your physical limit can seem tiring for some people, there’s a positive side to the deal: it requires very little of your time.

According to a study published in 2014, performing a one-minute HIIT workout three times a week for 18 weeks improved markers of heart health like VO2 max, insulin sensitivity, and systolic blood pressure.

Bottom line: sparing a few minutes of your time can be an opportunity for you to improve your long-term health. So, how does HIIT exactly affect your physiology and overall health?

HIIT Benefits

If you’re working with a nutritionist or undergoing a weight loss program in Dubai, HIIT could complement your fitness routine perfectly.
  • It increases low folate.
  • It increases low testosterone.
  • It improves lipid biomarkers.
  • It reduces liver enzymes.

HIIT Workouts to Try

There are various styles of HIIT practiced all over the world. Tabata, named after the researcher who founded the method, is a type of HIIT where you perform repeated rounds of 20 seconds of work paired with 10 seconds of rest for eight rounds; a total of four minutes.

Studies conducted by Tabata and his research group have concluded that these four minutes are as beneficial for heart health as an hour of steady-state exercise, such as running. Other effective HIIT patterns include:

  • 30 seconds on, 10 seconds off for 6 rounds
  • Ascending intervals starting with 20 seconds for five rounds up to 60 seconds of work, with 10-second rests in between
  • Descending intervals of the same nature, starting at 60 seconds
  • Push-push pause: 30 seconds of work with 10 seconds of all-out effort, followed by a 10-second break for 4 rounds
  • Gladiator-style: 90 seconds of work paired with 45-second breaks for 5 rounds

If You Enjoy Cross-Training, Try:

  • Alternating 20-second rounds of high knees and tuck jumps with breaks for 8 rounds
  • 30 seconds of squat jumps, 10 seconds of squat hold, 10 seconds rest for 4 rounds
  • Punching a bag for 20, 30, 40, 50, and 60 seconds with 10-second rests in between

If You Enjoy Running, Try:

  • Sprinting for 30 seconds, jogging for 60 seconds for 10 rounds
  • Sprinting up a hill and walking down for 8 rounds

If You Enjoy Swimming, Try:

  • Sprinting 1 length, active recovery 1 length for 4 laps
  • Sprinting for 30 seconds, resting for 30 seconds for 2 laps

If You Enjoy Biking, Try:

  • Sprinting for 20 seconds, resting for 10 seconds for 2 miles
  • Sprinting the space between 3 telephone poles, resting for 5 lengths for 10 minutes

HIIT Workouts to Try

If you’re intimidated by the intensity of HIIT, start with fewer rounds at 100% effort rather than doing all the rounds at a weaker effort. This will help adapt your body to the intensity and build strength.

Whether you have fitness targets or weight loss goals HIIT is an option to consider. This type of training isn’t only for people aiming to reach a goal. You can incorporate HIIT into your workout 1-3 times per week to build a strong body and improve your heart health.

If you need help with your sports nutrition program, connect with me, your trusted and licensed Dietitian in Dubai. 

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Weight management program (weight loss & weight gain)

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