Title: 30 Minute Calorie Killer HIIT Workout Routine for Beginners (Printable Version)
With the popularization of health awareness, more and more people are beginning to devote themselves to fitness. And for beginners, it’s important to find a workout that is both effective and suitable for your level. HIIT (High Intensity Interval Training) has become the first choice for more and more beginners because of its high calorie burning. This article will introduce a 30-minute calorie killer HIIT workout routine for beginners to help you achieve good workout results in a short period of time.
1. Preparation before workout
A proper warm-up is essential before starting any workout. Beginners can choose easy warm-up exercises, such as jogging, stretching, etc., to activate the body muscles and improve the workout effect.
2. 30-minute HIIT workout process
1. Jump Initiation: Jump quickly, keep your feet together for 30 seconds, and make a high-intensity jump to activate your body.
2. Squat: Stand, feet shoulder-width apart, quickly squat and then quickly stand up, repeat for 3 minutes.
3. Push-ups (modifiable movements): Beginners can choose wall push-ups or knee push-ups according to their own ability, lasting 2 minutes.
4. Plank: Support the body with arms and toes, keeping the body in a straight line for 1 minute.
5. Cross Walking: Quickly alternate legs forward for 3 minutes.
6. Burst Jump: Jump quickly in place, swing your arms up and down to increase explosive power, and last for 3 minutes.
7. High-intensity abdominal muscle training: perform abdominal curls, abdominal muscle tears and other movements for 3 minutes.
8. Jumping Squat Combo: Combine jumping and squat movements and continue high-intensity training for 2 minutes.
9. Squat sprint: Quickly start and sprint after maintaining a static squat position, repeat for 3 minutes.
3. Relaxation and stretching after exercise
Proper relaxation and stretching after a workout can help muscles recover and reduce the risk of sports injuries. Stretching exercises such as yoga and Pilates can be selected for relaxation.
4. Precautions
1. It’s important to maintain a good breathing rhythm when doing HIIT workouts. Deep breathing helps provide enough oxygen to the muscles and improves the effectiveness of the workout.
2CUỘC PHIÊU LƯU TÌM LỐI THOÁT. Beginners should adjust the exercise intensity and time appropriately according to their own ability to avoid excessive fatigue and injury.
3. The pre-workout warm-up and post-workout relaxation and stretching should not be ignored, which can help improve the workout effect and protect the body.
4. Maintain a long-term exercise habit to better achieve your fitness goals, and it is recommended to do HIIT workouts at least three times a week.
5. Print and share
In order to facilitate everyone’s daily exercise, the printable version of the workout daily provided in this article can be downloaded and printed, and can also be shared with friends to exercise together and pursue a healthy lifestyle together.
Conclusion: HIIT workouts are a highly effective calorie-burning workout for beginners. This article provides a 30-minute calorie killer HIIT workout routine to help you achieve good workout results in a short period of time. I hope you can keep exercising and pursue a healthier lifestyle.
