If you are on a fitness journey, you’ve probably encountered the term HIIT or Interval Training. We’re here to tell you everything you need to know about beginner interval training.
Finding ways to stay healthy and improve overall fitness and well-being has become increasingly important as we manage various tasks in our day-to-day lives.
A simple online search will reveal many options to keep up with your fitness goals, from cardio to yoga to interval training. The challenge people often face is that traditional workouts, while beneficial, can become monotonous and eventually, may not challenge you at the level of intensity you desire. That’s where interval training comes in.
What Is Beginner Interval Training?
Interval training, characterized by alternating between high-intensity bursts of exercise and periods of rest or low-intensity activity, has gained significant popularity due to its low time commitment and potential for ideal results in the short term (1).
If you are a recent convert to interval training, understanding the concept and its benefits will take you a long way on your fitness journey.
In this article, we explore the world of beginner interval training. We provide a play-by-play on what interval training exercises entail, how they differ from cardio as we know it, and the benefits the exercises offer for physical and mental well-being.
We will explore simple but effective workouts suitable for beginners, address common misconceptions, and feature key do’s and don’ts to help you achieve your fitness goals.
As you finish reading the article, you can develop and incorporate your structured interval training plan into your daily workout routine.
Whether you’re a fitness novice looking to get started or someone seeking to enhance your existing workout regimen, interval training offers something for everyone, to help meet your health and fitness goals. Let’s start learning more about the world of beginner interval training.
Understanding the Basics
If you’re just starting your fitness journey or want to add diversity to your regular training, these simple interval workouts can be your best friends. Interval training involves alternating between periods of high-intensity exercise and periods of rest or low-intensity exercise (2).
Beginner interval training is particularly beneficial if you’re just starting your workout journey, or resuming after a break, as it allows for gradual progression and keeps burnout at bay.
For anyone looking to diversify their workout routine, interval training exercises can be an alternative to traditional steady-state cardio, as they can lead to more calories burned in a shorter time.
Interval training can ultimately lead to weight loss when paired with a healthy diet that contains the appropriate amount of calories for your body.
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How It Differs from Regular Cardio
Ready to amplify your fitness journey? While steady-state cardio has its place, high-intensity interval training (HIIT) offers a high-powered and spirited approach. The key attraction for HIIT is that it can supercharge your workouts and deliver a complete workout in a shorter time. There is an ongoing debate on whether cardio or interval training better fits your fitness goals. Read on to take your stance on the debate.
In the last 10 to 15 years, HIIT workouts—high-intensity interval training—have gained momentum, opening a debate about which regimen provides a better workout or more health benefits (1). While cardio involves maintaining a steady pace throughout a workout, interval training incorporates bursts of intense activity. This variation can help to improve cardiovascular fitness, boost metabolism, and enhance overall endurance (3).
There is no definitive answer to say one is better than the other. The primary differentiator between them is time demand and preference of the person. Your workout routine can include a combination of both, or you can choose one over the other depending on your fitness goal, time at hand, and fitness level.
Read more: Meal Plans To Lose Weight: Simple Diet Plans, Menus, And Hacks To Lose Pounds Faster
Benefits of Interval Training for Beginners
If you are new to interval training, then low-impact interval training is what you are looking for.
Beginner interval training is suitable for all fitness levels and the low time commitment, allows you to fit in a quick 20-minute workout in your busy schedule.
Beyond the apparent benefits of interval training workouts towards weight management, there are several other wellness effects, from heart health to mood improvement.
Understanding the benefits of the workouts you set aside time for will keep you motivated to increase the intensity over time. It is also crucial to holistically develop an end-to-end understanding of interval training to avoid overtraining or injury as a result.
Are you ready to unlock your full potential and experience the best interval training for beginners? Read on to learn more.
Physical Benefits
- Improved cardiovascular health: Interval training exercises increase the heart rate, improve blood flow, and strengthen the heart (3).
- Increased endurance: Interval training benefits endurance as well. By alternating workout intensity, beginners can gradually build their endurance (3).
- Boosted metabolism: Beginner interval workouts combine intense bursts of activity and rest, which can help to increase calorie burn and improve weight management (3).
- Enhanced muscle strength: If your goal is to develop lean muscle mass, Interval training is an ideal option, helping to improve overall body composition (3).
Mental Benefits
- Increased motivation: The best interval training for beginners introduces variety and challenge, making the workouts more enjoyable while maintaining motivation (4).
- No boredom: Alternating between high intensity and active recovery, interval training workouts keep things interesting by constantly changing the intensity (4).
- Improved mental focus: Interval training exercises may improve sleep and psychological distress, which can, in turn, help improve concentration and mental clarity (4).
How to Start Interval Training
If you have ever started preparing to run for a marathon or perhaps just ran to make it to the bus stop, you will have alternated between bursts of running interspersed with walking breaks to recover and let your heart rate settle. Beginner interval training is no different from this. It’s simply the process of elevating your heart rate and bringing it down which pushes your body to increase its total calories burned in order to provide energy for these actions.
Starting interval training can be intimidating, but don’t be overwhelmed.
Slow and steady wins the race. Start the training at the fitness level that is comfortable for you and progressively increase the intensity as you go along. Don’t let anyone tell you otherwise!
Let’s look at a few simple interval training workouts to get you started.
Read more: HIIT Calories Burned: Exploring the Science of HIIT Workouts
Simple Beginner Workouts
- Walking and jogging: Interval running for beginners is one of the most popular forms of exercise; it involves alternating brisk walking and jogging for 30 seconds each (5).
- Bodyweight exercises: No dumbbells? No worries. Another popular series of beginner interval workouts consists of simple bodyweight exercises (e.g., squats, lunges, push-ups) followed by a short rest period.
- Cycling: Similar to interval running for beginners, alternate between pedaling your cycle at a high intensity followed by a moderate pace.
- Swimming: This is one of the best interval training exercises for beginners, all you need to do is switch between swimming laps at a fast and a slower pace.
Common Mistakes to Avoid
- Overdoing it: It is often difficult to moderate the intensity of workouts when starting, ensure short intensity intervals, and gradually increase the intensity and duration as your endurance improves (5).
- Neglecting warm-up and cool-down: Always warm up before starting and cool down after finishing your workout to avoid muscle fatigue (5).
- Not listening to your body: Always listen to your body, if you experience unusual pain or discomfort, stop and rest. For persistent pains, consult a physician to avoid injury (5).
Additionally, check in with your physician before getting started on interval training. The intervals will rapidly increase and decrease your heart rate and may not be suitable for someone with underlying health conditions.
Progressing with Interval Training
Are you ready to take your interval training to the next level? As your fitness improves, it’s time to challenge yourself further and reap even greater rewards. We have put together this guide to help you effectively progress your interval training routine, ensuring you continue to see results and stay motivated. It is also essential to understand your body as you progress through different levels of interval training exercises to prevent any injuries.
From increasing intensity to incorporating new exercises, we’ll provide practical tips to help you elevate your workouts and unlock your full potential. So, let’s dig in and discover how you can take your fitness journey to new heights!
Increasing Intensity Safely
- Increase interval duration: As they say, Rome wasn’t built in a day, similarly, your interval training intensity cannot change overnight. To consistently challenge yourself, gradually extend the high-intensity intervals and shorten the rest periods in your interval training exercises.
- Add resistance: Another way to level up your interval training workouts is to incorporate resistance training exercises, including weightlifting, resistance bands, etc. into your intervals.
- Increase speed or incline: If interval running, swimming, or cycling is your jam, increase intensity gradually by increasing your speed or incline.
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Tailoring to Different Fitness Levels
- Modify exercises: Interval training does not use a one-size-fits-all approach. Be careful to choose exercises appropriate for your fitness level and avoid overexerting yourself or causing injury. As a rule of thumb, always start small and gradually increase the intensity of your workouts as you go along.
- Adjust rest periods: You might be following a video or workout plan that recommends 30-second slow periods between the high-intensity activity spurts. However, remember that this is not a cardinal rule, adjust the length of your rest periods based on your fitness and recovery needs.
- Listen to your body: It is not advisable to push through pain, beginner interval training workouts have a learning curve to determine one’s fitness ability and endurance. It is crucial to pay attention to your body’s signs and adjust your workout frequency accordingly.
Yes, interval training is generally safe for beginners when done correctly. It’s essential to start at a comfortable intensity and gradually increase the difficulty over time. As mentioned above, please contact a medical professional if you are a beginner hoping to get started on this type of training. Aim for 2-3 interval training sessions per week. Incorporate other forms of exercise, such as strength training or yoga, on non-interval training days.Frequently Asked Questions
Is Interval Training Safe for Beginners?
How Often Should You Do Interval Training?
The Bottom Line
Interval training can be the key to achieving your fitness goals and a consistent part of your workout routine because it suits all fitness levels.
The progression of your workouts is beneficial for achieving your fitness goals and endurance at the gym but also for holistic well-being by improving heart health, boosting metabolism, improving mood, and achieving razor-sharp focus.
Consistency and a commitment to challenging yourself are the keys to success.
Also, as with any workout regimen, interval training can positively impact your mental health. Even a low-impact interval training routine can help to reduce stress, improve mood, and boost self-esteem. With a daily dose of interval training, you can experience a sense of accomplishment and a dopamine hit, or as some might call a runner’s high, that can improve the overall quality of your life.
So, lace up your shoes, set your interval timer, and jet set on a fitness journey that will empower you to live a healthy and fulfilling life. Remember, the most important thing is to show up for yourself. Learn to enjoy the process and unlock your full potential to experience the transformative power of interval training.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
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SOURCES:
- Physical activity guidelines for adults aged 19 to 64 (2024, nhs.uk)
- The Workout Debate: Experts Weigh in on Cardio VS. HIIT (2018, pennmedicine.org)
- Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective (2021, pmc.ncbi.nlm.nih.gov)
- Can high-intensity interval training improve mental health outcomes in the general population and those with physical illnesses? A systematic review and meta-analysis (2021, pmc.ncbi.nlm.nih.gov)
- A beginner’s guide to interval training (2023, runnersworld.com/uk)
