Looking to burn fat faster, increase heart health quicker, and boost your overall fitness in a relatively short period?
Then High-Intensity Interval Training (HIIT) may just be the game-changer you’re seeking.
Sometimes, our demanding schedules and daily lives can make it feel impossible to get in shape. However, you don’t need to have a fancy workout routine or belong to an expensive gym. All you need is a little bit of time and space, and you can enjoy the accessible, efficient, and empowering solutions of HIIT like millions of others.
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Requiring little to no equipment, HIIT workouts are all about short bursts of intense exercise followed by brief rest periods. They’re perfect for beginners and adaptable to any lifestyle.
So let’s break down what you can start doing right away. We’ll explore five beginner-friendly HIIT exercises, complete with the step-by-step instructions you need to improve your health & fitness today.
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Why HIIT for the Black Community?
HIIT is particularly appealing for Black folks because it’s time-efficient, usually requiring as little as 15-20 minutes per session. More importantly, it gets results. Studies show that HIIT can improve cardiovascular health, reduce blood pressure, and enhance insulin sensitivity, which is vital for managing diabetes risks that are more prevalent among Black individuals.
HIIT is also highly versatile, meaning you can do it almost anywhere. At home, at the park, in the fitness studio, or someplace else, beginner HIIT exercises are low-impact and high-benefit.
If you’re not sure how to structure your HIIT sessions, here’s a good rule of thumb: 30 seconds at maximum effort, followed by 30 seconds of rest, for each exercise. Try to do three to four rounds of all five exercises, with a one-minute rest between rounds. If done correctly, you’ll reap great benefits in 15-20 minutes.
Just make sure you warm up with five minutes of light stretching or walking, and also cool down afterward with deep breathing and stretches. Don’t overdo it, listen to your body, and ask your doctor if you have health concerns that may interfere with your ability to perform these activities.
Let’s get into them…
1. Jumping Jacks
Jumping jacks may at times look silly, but they truly are a full-body cardio exercise that boosts heart rate, improves coordination, and engages your arms, legs, and core. In other words, they’re no joke! They’re a fun nod to childhood play, too, perfect for sparking a little joy as you sweat it out.
To begin, stand with your feet together and arms at your sides. Using a single motion, jump your feet out shoulder-width apart, and at the same time, raise your arms overhead, forming a “star” shape. Continuing, jump back to the starting position, bringing your feet together and your arms down.
As you go, focus on a steady rhythm you can sustain. If it feels too intense, try a lower-impact version. You can do this by stepping each foot out at one time and raising your arms as you alternate sides.
2. Bodyweight Squats
Squats strengthen your quads, hamstrings, glutes, and core, and are critical for a strong foundation. Whether you’re walking, running, or just going up the stairs, a well-rounded foundation is key to everyday activity.
To perform this functional exercise, begin with your feet shoulder-width apart, toes slightly turned out. From here, you need to engage your core while your chest remains lifted as you push your hips back. Think of it like sitting in a chair, a similar motion.
As you go, lower your body until your thighs are parallel to the ground, or as low as you can go comfortably. Next, press through your heels and return to standing, squeezing your glutes at the top.
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Just make sure you keep your knees tracking over your toes so that you don’t collapse inward. If you need assistance, place a chair behind you for guidance. You can even hold onto a wall or countertop while squatting. As you progress over time, this additional support will be unnecessary, and you’ll feel the increase in your strength to boot!
3. Modified Mountain Climbers
This is another great exercise that builds core strength, improves endurance, and gets your heart pumping. Thankfully, because it’s ‘modified,’ this version reduces strain on your wrists and shoulders, making it very beginner-friendly.
Before you begin the motion, start in a plank position with your hands on an elevated surface. A couch or sturdy table works just fine. Ensure your feet are on the ground and your body is in a straight line. From there, engage your core and bring your right knee toward your chest, keeping your hips level. Then, bring your right foot back to the starting position, and slowly repeat the motion with your left knee. Continue to alternate legs in a controlled climb-like manner.
Make sure not to bounce your hips, and always keep your shoulders over your hands.
If at any time your wrists feel strained, make sure the surface is at a comfortable height. Focus on form, not speed, as doing it wrong really fast will only decrease benefits while increasing the risk of injury.
4. High Knees Marching
High knees marching is a low-impact cardio move designed to strengthen your hip flexors, quads, and core, while also improving your balance. It’s a great way to channel energy and rhythm, too, especially if you love music.
Start by standing with your feet hip-width apart, arms relaxed at your sides. Lift your right knee to hip height in a marching motion, and swing your left arm forward for balance. Now lower your right leg and immediately lift your left knee, this time swinging your other arm (right) forward. As you go, keep alternating at a controlled pace, keeping your core tight.
If you’d like to up the intensity, you can even increase your pace to a slight jog with your knees lifting even higher. Maintain a tall posture, and bring in some music if it helps with your rhythm.
5. Incline Push-Ups
Incline push-ups are an excellent way to build upper-body strength while also enhancing core stability. They’re also gentler on the shoulders than traditional push-ups. In other words, perfect for beginners looking to tone their arms and chest.
To get going, place your hands shoulder-width apart on a sturdy elevated surface, such as a step or countertop. Keep your feet firmly on the ground and your body in a straight line. From there, engage your core and bend your elbows to bring your chest toward the surface. Your elbows should stay at a 45-degree angle from your body.
When your chest nears the surface, push through your hands to return to a starting position. Throughout the motions, always ensure that your head is in line with your spine. You don’t want to dip or lift your chin, as this can lead to poor posture and potential injury. As you progress with incline push-ups over time, feel free to decrease the incline height for greater difficulty.
Some people may experience wrist pain, so don’t rush it. You can alternatively make fists or use push-up bars if the movement is hurting your wrists. By applying the techniques outlined above, you can successfully perform all of these beginner HIIT exercises – and with some patience and a little time, you won’t be a beginner for long!
