HIIT Cardio, which stands for High Intensity Interval Training, has become a popular form of cardio aimed at maximizing fat burning and calorie expenditure. This article will explain what HIIT is, how it works, and provide tips for beginners to incorporate it into their workouts.

What is HIIT Cardio?

HIIT involves alternating between bursts of intense activity and recovery periods. This contrasts with steady-state cardio like jogging at a moderate pace for an extended time.

A HIIT workout dramatically spikes your heart rate through quick, intense movements, then allows it to briefly recover before repeating. This up and down accelerates calorie and fat burning.

A typical HIIT session may include exercises like:

• Sprints
• Jumping jacks
• Push-ups
• Jump rope
• Battle ropes
• Kettlebell swings
• Burpees
• Plyo lunges

Anything that raises your heart rate to near max quickly qualifies as a HIIT exercise. The work intervals range from 30 seconds to 1 minute typically.

Benefits of HIIT Cardio

Research confirms that HIIT cardio provides several benefits:

• More fat burning – Studies show greater fat loss with HIIT versus steady moderate cardio.
• Increased endurance – You can improve VO2 max more rapidly due to the intensity.
• Quicker workouts – You burn more calories in less time compared to low intensity cardio.
• Afterburn effect – Your body continues burning extra calories after HIIT as it recovers.
• Increased metabolism – Your resting metabolism gets boosted from the intensity.

If your cardio has been feeling slow and steady, try incorporating 1-2 HIIT sessions per week for accelerated results.

HIIT Workout for Beginners

When getting started with HIIT, follow these guidelines:

• Warm up first – Never jump straight into HIIT. Warm up with light cardio for 5-10 minutes.
• Use a timer – Time your work and rest intervals precisely, like 30 seconds work to 90 seconds rest.
• Pick simple moves – Start with basic bodyweight exercises before trying plyometrics or weights.
• Listen to your body – It’s normal to only do 10-20 minutes of HIIT when beginning.
• Include rest days – Don’t do HIIT every single day. Include recovery days with just light cardio or yoga.

Here is a 15 minute sample starter HIIT workout:

• Jog in place 1 minute
• Rest 30 seconds
• Jump rope 30 seconds
• Rest 30 seconds
• Squats 30 seconds
• Rest 30 seconds
• Burpees 30 seconds
• Rest 1 minute

Repeat 3x total for 15 minutes. Increase the work duration and decrease rest periods as you get fitter.

HIIT Cardio Mistakes

Those new to HIIT often make these common mistakes:

• Poor form – Maintain proper technique, even when fatigued. Quality over quantity.
• Ignoring pain – Joint or muscle pain means you need to modify the exercise.
• Overdoing it – Start very conservatively your first few sessions as HIIT is intense.
• Skipping warm up – Always warm up prior to prevent injury.
• Holding breath – Breathe naturally. Don’t hold your breath during moves.
• Compromising form – Keep proper alignment even if it means reducing intensity.

Listen to your body and build up slowly when trying HIIT for the first time. Done right, it’s one of the quickest ways to reap cardio and fat burning benefits.

Making HIIT Part of Your Program

Here are some tips for sustainably incorporating HIIT workouts:

• Follow a program – Try one of the many HIIT workout routines available online or in apps. This prevents guesswork.
• Add variety – Rotate different exercises from session to session to prevent boredom.
• Use a heart rate monitor – This allows you to precisely track intensity and calories burned.
• Include active recovery – Perform light cardio or mobility work on days between HIIT sessions.
• Stay hydrated – Drink plenty of water before, during and after a tough HIIT workout.

HIIT is intense by nature, so listen to your body and take a break if you ever feel dizzy, lightheaded or weak. Fuel properly for workouts and incorporate active recovery days.

If you feel like your cardio has plateaued, mix up a few HIIT workouts each week for greater gains. With consistency over time, the increased calorie burn will show in your fitness results!