HIIT (High-Intensity Interval Training) is an excellent exercise for personal training for several reasons:
- Time-efficient: HIIT workouts are highly efficient, allowing clients to get an effective workout in a relatively short amount of time, usually 20 minutes. This makes it ideal for busy lives as we don’t always have hours that can be spent at the gym!
- Boosts metabolism: HIIT has been shown to increase the body’s metabolic rate, allowing clients to continue burning calories for hours after the workout is complete. This can be beneficial for weight loss and body composition goals.
- Improves cardiovascular fitness: The intense bursts of activity in HIIT workouts improve aerobic and anaerobic fitness, strengthening the heart and cardiovascular system.
- Versatile: HIIT can be adapted to use a variety of exercises, equipment and intensity levels, making it suitable for clients of all fitness levels. Personal trainers can tailor HIIT workouts to meet the specific needs and goals of each client.
- Prevents plateaus: Because HIIT workouts can be constantly varied, it helps prevent the body from adapting and plateauing, which is common with steady-state cardio.
- Engaging and motivating: The high-intensity, fast-paced nature of HIIT workouts can be more engaging and motivating for clients compared to traditional steady-state cardio.
Some common HIIT exercises (that are good for beginners) are:
Bodyweight exercises (weights such as dumbbells or kettlebells can be incorporated to increase the intensity):
- Jumping jacks
- High knee
- Burpees
- Squat jumps
- Frog jumps and reache
- Push-ups with shoulder taps
- Plank jacks
- Lateral shuffles
- Bear crawls.
Cardio exercises:
- Sprinting in place
- Rowing
- Cycling
- Stair climbing
- Skipping
The key is to start with simple, full-body exercises that can be done with just your bodyweight and gradually increase the intensity and duration as you build endurance. For beginners, you should start with 15-20 minutes of HIIT and gradually increase duration as endurance is built, start with equal or slightly longer rest periods compared to your work intervals such as 30 seconds of work followed by 45 seconds of rest. Between 2-4 workouts per week is recommended, alternating with other exercises like strength training, cardio and stretching. Many of these exercises can be modified to be lower impact for beginners as well. The most important thing is to work at a high intensity during the work intervals, while allowing adequate rest periods.
Some common mistakes to avoid with HIIT workouts are:
Not putting in enough effort during the work intervals:
- HIIT workouts require maximum effort during the intense work periods.
- Holding back or not pushing yourself to the limit will diminish the effectiveness of the workout.
Training for too long:
- Beginners should stick to HIIT workouts of 15-20 minutes or less. Longer sessions beyond this timeframe can lead to diminishing returns.
Doing HIIT too frequently:
- 2-4 HIIT workouts per week is recommended, especially for beginners, with at least one full rest day in between. Doing HIIT daily can lead to burnout and injury.
Improper work-to-rest ratios:
- The rest periods between HIIT intervals should be short, around 15-30 seconds (beginners would be longer). Resting for too long reduced the intensity and effectiveness.
Skipping the warm-up and cool-down:
- It is important to spend a few minutes warming up before a HIIT workout and cooling down afterwards to prevent injury.
Exercising on an empty stomach:
- Having a light, carb-rich meal 1-2 hours before a HIIT session can provide the necessary energy and fuel.
Listen to your body and start slow! It is important to not push yourself too hard, especially when new to HIIT. Focus on proper form and gradually increase the intensity and duration as you build endurance. They key is to start slow, be consistent and gradually challenge yourself, whilst ensuring that adequate rest is had, as this is crucial for HIIT. With the right approach, HIIT can be an effective and efficient way to improve your fitness as a beginner.
In summary, HIIT is an excellent exercise choice for personal training due to its time-efficiency, metabolic benefits, cardiovascular improvements, versatility, and ability to keep clients engaged and motivated.
A Personal Trainer is an investment in your health and well-being that can lead to long-term positive effects on your fitness, confidence, and overall health. PT Hale prides itself on being a social and safe space where you can work out individually, or with like-minded people to get the results that you want and deserve – LET’S GO!
