A 30-minute calorie-burning high-intensity interval training workout program for beginners
Introduction: High-intensity interval training (HIIT) is a very effective form of exercise for people who want to improve their fitness and reduce calories through exercise. In this article, we’ll introduce a 30-minute HIIT workout plan for beginners – the “30-Minute Calorie Killer HIIT Workout Plan”. By following this plan, you will be able to burn a lot of calories in a short period of time, improve your heart and lungs, and get in shape.
1. Learn about HIIT
HIIT (high-intensity interval training) is a form of exercise that combines high-intensity exercise with rest. It is characterized by giving it all out for a short period of time, then taking a break for a while, and repeating it. This type of exercise can significantly improve cardiorespiratory fitness, burn a lot of calories, and help build the body. For beginners, a HIIT workout plan should focus on movements that are simple, practical, and easy to perform.
2. 30-minute calorie killer HIIT workout plan
Here are the 30-minute HIIT workout plans for beginners that you can adjust to suit your physical condition and fitness level:
1. Warm-up (5 minutes): Do a light warm-up exercise such as walking or jogging to raise the temperature of your body.
2. High-intensity interval training component:
axổ số miền bắc. Fast running: Run at the fastest pace for 30 seconds, then walk slowly or rest for 30 seconds. Repeat five times.
b. Jumping movement: Perform jumping movements such as jumping in place or skipping rope for 30 seconds, and then rest for 30 seconds. Repeat three times.
cSói vàng. High-intensity abdominal exercises: such as push-ups or push-up variants, etc., each movement lasts 20 seconds, followed by rest or other simple abdominal exercises. Repeat three times. Other movements include squat jumps, abs rolls, and more. Choose according to your ability. Adjust the duration of high-intensity training to suit your individual situation. This group of exercises is carried out at a certain frequency, and the frequency of more than 20 minutes is more, so it is difficult not to stop, you can also use buffer transitions during this time period, such as medium-intensity buffer transport, so that we can achieve more opportunities for high-intensity interval training, so that the exercise time is more continuous and efficient, and then rest for one minute for the next cycle of action, 3. Other auxiliary sports part: In addition to interval training, adding other auxiliary sports can better shape the body, enhance muscle strength and endurance, the following are some auxiliary exercises, recommended warm-up running, you can do body stretching around the field, stretch all parts of the body, and prepare for the next high-intensity training, you can choose aerobic exercise equipment assistanceIncrease the difficulty of changing the fun of exerciseModerate aerobic exercise can also be done after training to help the body recover faster, as well as lose fat and maintain weight5SummaryWith this 30-minute HIIT workout program for beginners, you will be able to burn a lot of calories in a short period of time, improve your heart and lung function, and build your body, the most important thing is to keep exercising, develop good lifestyle habits to enjoy a healthy lifestyle, and finally, remember to make sure that you do a proper warm-up and stretch before doing any exercise to reduce the risk of injury, and to make sure that you are in good physical condition and able to adapt to the exercise you chooseHIIT exercise stepsMany pictures in this article can be used for your reference, further understand the specific execution of each action: 1. Warm-up Warm-up is an essential part before any exercise, warm-up exercises can increase the temperature of the muscles, increase the flexibility and range of motion of the joints, and prevent injuries during exercise, it is recommended that you start with a warm-up when you start exercising, slowly increase the temperature of your body, you can jog in place with a treadmill at home, do squats on a yoga mat, or walk back and forth in the room to make sure your body starts to move, then you can do stretching exercises, lengthen your muscles and strengthen your body’s flexibility, improve your mobility for high-intensity interval training, and do body integrityStretching to strengthen the resilience of the body, your posture must be in place, remember not to use violence to pull the joints and ligaments, pay attention to the action in place, to ensure the standardization of training, the above is our basic content about warm-up, warm-up can help you in the training to play a half-effort effect, the next training is to let you do more with less, high-intensity interval training part refers to the above recommended movements, you can freely combine to develop your own high-intensity interval training plan, the following are some specific action demonstrations and recommendations, intensity and time arrangement, etc., for reference only, take running as an example, after running within 30 seconds, rest for 30 seconds, walk slowly or rest in place, and then carry out the next round of running, repeat five jumpsJumping movement can be jumped in situ or skipping rope and other jumping actions that last for 30 seconds, rest for 30 seconds, and then jump again and repeat three times, when carrying out high-intensity interval training, pay attention to breathing, with the correct breathing mode, can improve the effect of exercise, avoid excessive fatigue, but also pay attention to maintain the correct posture to avoid injury, followed by high-intensity abdominal training, such as push-ups, etc., each action lasts for 20 seconds after resting, of course, including other high-intensity abdominal exercises, you can choose high-intensity interval training according to your physical condition, high-intensity interval training must be carried out according to your physical condition, to prevent excessive training and damage to the body, you can be suitable under the guidance of a fitness coachWhen exercising, there are many other recommended exercise methods, you can search for professional fitness websites for exercise teaching, as you continue to adapt and improve the physical intensity, you can gradually increase the difficulty and time arrangement of training, so that the body continues to break through itself to achieve better exercise results, three other auxiliary sports part: in addition to high-intensity interval training, appropriate auxiliary exercises can better shape the body, enhance muscle strength and endurance, in the rest time or interval training, you can choose to carry out some aerobic exercise equipment to assist, increase the difficulty of the change of exercise, such as elliptical motorized bicycle and other aerobic exercise equipment, you can choose the right equipment for auxiliary training according to your own situationIncrease the fun of the exercise, while achieving a better exercise effect, you can also choose some strength training equipment for auxiliary exercises, in order to increase muscle strength and endurance, of course, when carrying out these auxiliary exercises, we should also pay attention to moderation, do not overtrain, so as not to cause physical injury, the following pictures show the use of different equipment and key points, take spinning as an example to demonstrate the correct riding posture to achieve the best aerobic exercise effect, improve physical endurance and fat loss effect, in addition, you can also use fitness balls, yoga mats, etc. for stretching training, enhance the flexibility and stability of the body, and help the body better adapt to the needs of high-intensity interval training and daily lifeThe 30-minute HIIT workout plan for beginners can help you understand the basic knowledge and exercise methods of HIIT, and at the same time develop good living habits, insist on exercising, enjoy a healthy lifestyle, and of course, pay attention to moderation in sports, avoid overtraining and injury, I hope you can choose reasonably according to your own situation, slowly improve your physical fitness level, enjoy the fun brought by sports, harvest health and happiness, I wish you a happy life, summary, this article provides a 30-minute HIIT workout plan for beginners, including warm-up, high-intensity interval training and other auxiliary exercises, etc., to help readers understand the basic knowledge and exercise methods of HIIT, and develop a good forgingPractice habits and enjoy a healthy lifestyle, and at the same time remind readers to pay attention to moderation in sports, avoid overtraining and injury, according to their own situation, reasonable choice, do what you can, insist on exercising in order to harvest health and happiness, if you want to get more professional fitness guidance, you can consult a professional fitness coach or search professional fitness websites to get more useful information, and finally wish every reader can achieve a healthy and happy life goal through scientific exercise
There are many different types of exercise and fitness mentioned in this plan, are there any diagrams for me to understand more intuitively? I’m looking forward to seeing the wonderful illustrations you have prepared to help me better grasp the techniques and ways to improve my fitness in these sportsVịt Nhiều Vảy Mốc M TM!
