Advertising
Advertising

Last Updated on December 16, 2020

7 Interval Training Exercises Best for Beginners

7 Interval Training Exercises Best for Beginners

If you’re new to exercise, you’ve probably heard about interval training (HIIT), a method of training that has you pushing out of your comfort zone for a certain period of time and then recovering.

What’s great about interval training is that there are a variety of ways to do it. More advanced exercisers can work at a very high intensity, but you can also get a big bang-for-buck with simple exercises suitable for all fitness levels.

The reason interval training is so popular is that working at higher levels of intensity helps you build endurance more quickly and it helps you burn more calories, which is great for weight loss.

Not only that, but it makes your workout more interesting. Instead of going at the same pace for the entire workout, you mix things up which can make the workout seem shorter than it really is.

Beginner Interval Training

You may be wondering whether you can do interval training if you’re not a veteran exerciser, and the answer is yes. Beginners can get a lot out of interval training.

Not only can you switch up your workouts, making them a little more fun, but you also give your body a chance to get used to working just a little harder and build some character—something mostly needed in these times of uncertainty.

The upshot is, you only work hard for a very short period of time, making it a more comfortable workout. That’s much better than slogging through a long workout (who’s got time for that) or, on the other hand, trying to work at a high intensity for the length of your workout, passing out halfway through.

Interval Workout

The following exercises are a great place to start if you’re a beginner. The following 7 exercises, pasted together, make a 21-minute long workout and include work intervals that will push you just a bit out of your comfort zone.

Advertising

That means you won’t be breathless or miserable. You will simply be pushing yourself just a bit—the perfect way to build a strong cardio foundation for getting healthy and losing weight.

The workout is totally bodyweight and only needs a chair or a couch, so there’s really no excuse not to get it done.

Perform as many repetitions as you can for each exercise in the proposed order over 30”, rest sitting or laying on the floor for 60”, and repeat with the following exercise.

HIIT workout depending on how good you feel at the end of round 2.

7 Exercise Selections

Here are the 7 beginner interval training exercises you can try.

1. Jumping Jacks

That’s right. This old-school warm-up is an effective form of cardio. The primary benefit of doing jumping jacks is that it elevates your heart rate. You breathe more deeply while jumping, which delivers oxygen to your bloodstream and ultimately to your muscles.

In addition, you will also shake your lymphatic system and burn fat at a rapid rate, promoting weight loss.[1]

2. Mountain Climbers

Mountain climbers might win the award for most travel-friendly interval training exercise because they require no equipment and take up hardly any space. On the flip side, they also deserve some recognition for being super challenging.

Advertising

The MC works the core, hip flexors, arms, shoulders, and lower back—literally a full-body movement. Make sure you don’t overarch your back and maintain enough space between your hands and feet to have your trunk parallel to the ground.

3. Squats

 

Basic yet effective, squats remain the king of bodyweight exercises when it comes to improving mobility and strength.

Make sure to keep your head up, chest nicely open at all times, and feet firmly pressed through the heels on the ground. Ideally, your glutes should go below your knees during the descending phase. But don’t worry if you can’t get so low just yet, it will improve with practice.

4. Push-Ups

Push-ups are a total body exercise that is easily modified and can be made to be very challenging, from the total beginner to the most avid exerciser.

To make pushups easier, elevate your hands on a bench, couch, counter-top, or against a wall.

To make push-ups more difficult, elevate your feet. The higher the angle (with your hands on the ground), the more of your bodyweight you support. Also, you can increase the range of motion by elevating your hands on books, push up handles, or something similar.

Aim to nearly touching the ground with your chest first, keeping your head high and chin tucked. This will avoid straining your neck and improve arms and chest muscle engagement.

Advertising

5. Backward/Reverse Lunges

 

This modified version of the classic lunge simply involves taking a big step backward, balancing on your front foot.

This interval training exercise increases the engagement of the hamstrings and glutes muscles (back of the leg) versus the quads muscles (front of the thigh). This is especially useful for people with a sitting job because the back-leg muscles become stiff and weak due to the constant sitting and need to be “reactivated”.

This exercise requires balance, so it’s best performed with a mat in between your feet or over a carpet to avoid hitting your knee on the floor too violently.

As a beginner, you should always touch the ground with your back knee and pause for a second to avoid straining a muscle or a tendon. Pausing for a second will help you avoid using momentum and engage the correct muscles during the ascension phase of the exercise.

6. Elevated Hip Thrust

The hip thrust is another move useful to target dormant muscles like glutes and hamstrings. To perform this exercise, you only need a chair or a couch.

Lie face-up on the floor with your knees bent and your feet on a bench or box. Raise your hips until your body forms a straight line from your shoulders to your knees, then slowly lower to the starting position.

If this feels too easy, you can try to hold the tension for 2″ at the top of the movement, aggressively squeezing your glutes against each other. Imagine you have a pencil stuck in between your buttocks and you want to crack it in two (not a pretty picture I know, but it givers you the idea).

Advertising

7. Burpees

We put this at the end since it’s the hardest one of all. No cardio and interval training compilation would be complete without burpees. They challenge every part of your body and send your heart rate soaring in no time. All this adds up to an exercise that burns about 10 calories per minute.[2]

Assuming you’re doing between 10 and 20 repetitions every minute, this is one of the best fat burning exercises out there. You can torch even more calories by upping the pace. Just make sure you don’t let your form suffer!

If normal burpees give you pain in the lower back or they’re simply too hard (you can’t do more than 3 in a 30″ interval), just skip them all at once and come back to them when your fitness is improved.

Final Thoughts

Interval training is a great way to maintain fitness during these trying times. One of the best parts about it is that you can set your own pace and speed of progress.

Practice this routine a few times per week, focusing firstly on form and secondly, on speed. Burning a few extra calories from doing 2 more reps won’t be very useful if you pull a muscle and have to take a few weeks off exercise.

More Exercise Routines for Beginners

Featured photo credit: Ayo Ogunseinde via unsplash.com

Reference

More by this author

Davide Alfonsi

Online Weight Loss And Exercise Specialist

6 Best Fat Burning Exercises at Home to Push Your Limits How to Do Transcendental Meditation (Step-by-Step Guide) 5 Weight Lifting Exercises for Absolute Beginners 7 Effective Ways to Cope with Stress 10 Best Low Calorie Foods That Help You Lose Weight Fast

Trending in Exercise & Training

1 15 Static Stretches to Totally Enhance Your Workout Routine 2 10 Ways to Quickly Boost Your Workout Motivation 3 15 Important Benefits of Stretching Before, After, and During a Workout 4 The Ultimate Workout Routine for Men (Tailored for Different Fitness Level) 5 5-Day Workout Routine for Women to Get Strong and Toned

Read Next

Advertising
Advertising
Advertising

Last Updated on April 19, 2021

15 Static Stretches to Totally Enhance Your Workout Routine

15 Static Stretches to Totally Enhance Your Workout Routine

Stretching is one of those aspects of fitness that many people conveniently forget about. Perhaps you’re one of those who consider stretching nothing but a mere chore meant for ballerinas and gymnasts. While they are great for both, static stretches can offer a boost to any workout routine for people of all fitness levels.

Irrespective of your reasons for working out, be it for sports or personal fitness, one thing is certain: stretching can help you. Static stretches come with myriads of benefits, such as improvement in flexibility and reduction in muscle tightness, which ultimately allow you to go through your workout routines with greater efficiency.

For the purpose of this article, we’ll zero in on several great static stretches and take a look at the benefits and when they should be done.

Benefits of Static Stretches

Static stretches come with tons of benefits that can help you make the most of your workout routine. Some of them include:

Improved Flexibility

If you want to perform better, flexibility is of tremendous importance, irrespective of the specific workouts you do. Luckily enough, static stretches are all you need to get all the flexibility you desire.

Flexibility, also known as the range of motion (ROM) around a joint, has been shown by several studies to be improved by static stretching.[1]

Although the specific mechanism through which this occurs is still unclear, static stretches have been shown to greatly increase muscle and joint flexibility[2] and tissue length[3], which work in tandem to make your workout more effective.

Prevent Injuries

If you’re looking to push yourself to your training limits without coming down with injuries, then stretching will do you a great service. Research has shown time and again that performing the right stretches pre- and post-workout greatly helps with injury prevention.[4]

Think of it this way:

When you stretch, you literally push your joints and muscle fibers to their limit. This increases the stretch tolerance in these muscles and joints over time, and the increased tolerance allows you to perform more rigorous exercises without negatively impacting your body or risking an injury.

Increased Blood Flow to the Joints

Another benefit of stretching is increased blood flow – and by extension, nutrient supply – to the joints and muscles of the target areas. This, in turn, improves the performance of these muscles and joints due to the availability of more nutrients, improved oxygenation, and removal of metabolites.

For static stretching, though, the mechanism of action isn’t as straightforward. When stretching statically, blood flow (capillary oxygenation) temporarily reduces due to vascular compression.

Advertising

However, immediately after releasing the stretch, the blood flow to these areas nearly doubles the pre-stretching levels.[5]

Improvement in Recovery

If you’ve been working out for some time, then you’ve probably discovered that a rigorous workout session can leave you battling sore muscles for days.

Recovery essentially means getting rid of this soreness and returning your muscle fibers back to their tip-top condition.

Research has shown that practicing static stretches after your workout session helps to reduce muscle soreness. And while some may argue that this effect is minimal, the fact still remains that stretching does help shorten your recovery time.

Stretching allows tissues to be better hydrated after the induced tension is released, and this encourages reduced inflammation and faster repair of such tissues.

Other reasons why you really should incorporate stretching into your workout include:

  • Improved relaxation
  • Increased movement efficiency
  • Reduction in the risk of lower back pain
  • Reduction in muscle tension
  • Improvement in neuromuscular coordination
  • Improvement in balance and postural awareness
  • Relief from cramping

15 Static Stretches to Enhance Your Workouts

Here are some amazing exercises that will keep your body in tip-top condition and take your workout routine to the next level.

1. Neck Stretch

    While sitting tall or standing, place your right arm gently on the right side of your head, and place the other arm out to your side. Slowly pull your head towards your right shoulder until you can feel the stretch on the left side of your neck. Hold for about 30 seconds before releasing, and repeat for the opposite side.

    Many people tend to hold stress and tension in their neck and shoulders. If you find this is the case, this is one of the best static stretches to use for a muscle release in this area.

    2. Chest Stretch

      Stand upright, with your fingers interlocked behind your back, near your buttocks. While keeping your shoulder blades together and your back straight, push your arms up behind you until you feel the stretch in your chest. Hold for about 20-30 seconds before releasing.

      Advertising

      3. Cross-Body Shoulder Stretch

      Shoulder Cross-Arm Stretch « CASS FITNESS

        Stand upright or sit up tall on a chair or mat, and extend one arm out in front to shoulder height. Grab the extended arm with your other arm, and pull it towards your chest while keeping the extended arm straight. Continue the pull until you feel the stretch in your shoulder. Hold for 30 seconds, and repeat for the other arm.

        4. Triceps Static Stretch

          Lift your arms overhead, with both arms slightly behind your head and bent at the elbow. Use your right hand to pull your left elbow until you feel a stretch in your triceps. Hold for about 30 seconds, and repeat for the other arm.

          Many know this stretch from gym class, but it really is one of the best static stretches for the arms.

          5. Biceps Stretch

          Arm Exercises | Seated Bent-Knee Biceps Stretch

            Sit on the floor with your knees bent and feet flat on the floor. With your fingers pointing away from your body, place your two palms flat on the floor behind you. While your hands are steadily in place, slowly slide your butt downward toward your feet until you can feel the stretch in your biceps, shoulders, and chest. Hold for about 30 seconds before releasing.

            6. Wrist Stretch

            11 Best Tennis Elbow Exercises For Pain Free Mobility [PDF]

              While standing up straight or sitting tall, extend your right arm forward to shoulder height with your fingers pointing toward the ceiling. Grab your right fingers with your left hand, and pull your right hand to bend the wrist until you can feel the stretch. Hold this position for about 30 seconds, and repeat for the opposite arm.

              7. Side Stretch

                Stand straight with your feet hip-width apart. Take your right arm and reach over your head towards your left side while bending your side. Keep bending your side slowly until you can feel a stretch on your right side. Maintain this position for about 30 seconds, and repeat for the opposite side.

                The muscles down your side body are notoriously difficult to stretch out. This is one of the best static stretches to try on a consistent basis to get them loosened up.

                Advertising

                8. Abdominal Static Stretch

                  Lie down on your stomach with your face towards the ground and your palms facing the floor as though you’re about to do a push up. While keeping your pelvis firmly on the floor, gently push your upper body up from the ground. This should make your feel some stretch in your abs. Maintain this position for about 30 seconds before releasing.

                  9. Reclined Spinal Twist

                  Supta Matsyendrasana - Supine Spinal Twist - Yogaasan
                    Lie down, with your arms extended to the sides and placed on the floor. While keeping the right leg straight, pull up your left knee towards your chest, tilt it toward your right side, and then drop it slowly over your extended right leg.

                    Keep your shoulder blades flat on the ground, and you should feel the stretch around your back. Hold for about 30 seconds and repeat for the opposite side.

                    10. Knees to Chest

                    Knee-to-chest exercise from Physical Therapists' Advice to Manage Pain at Home - The Active Times

                      Lie on the ground facing the ceiling, with your knees bent. Hold your shins, and pull your knees toward your chest. This should make you feel some stretch in your lower back. Hold for about 30 seconds before releasing. If you’re looking to loosen up your back muscles, this is one of the static stretches you can do daily.

                      11. Hip Flexor Static Stretch

                      How to Do the Standing Lunge Stretch

                        Stand upright in a standard lunge position, and place your two hands on your hips. Step out on your right foot into mini-lunge position, without your knee going beyond your right toe. Hold for about 30 seconds and repeat for the left side.

                        12. Figure 4 Stretch

                        How to Do a Figure 4 Stretch | Openfit

                          Sit tall on the ground with both knees bent and both feet on the floor. Lift your right leg and cross it over your left thigh, while your left knee remains bent. Pull both legs inwards toward your abdomen for a deep stretch of your glutes. Hold this position for about 30 seconds, and repeat with the other leg.

                          13. Standing Quad Stretch

                            Stand tall while maintaining a straight posture. With your left hand, grab a pole, wall, or anything durable for balance. With your right hand, grab your right foot and pull up your heels until they touch your buttocks.

                            Advertising

                            Keep your knees close together while doing this, push your hip forward, and you should feel the stretch in your quadriceps. Hold this position for about 30 seconds, and repeat for the other side. This is one of the best static stretches for the quads.

                            14. Hamstring Stretch

                              Sit on the floor with your right leg extended straight in front of you and your left leg bent. Reach forward with your right hand, and touch your right toes. This should cause a stretch in your right hamstring.

                              Hold this position for about 30 seconds, and repeat for the left leg. If you’re unable to reach your toes, try holding your shin instead, but seek to go further every time you perform the stretch until you can touch your toes.

                              15. Calf Stretch

                                Sit on the ground and extend your right foot straight in front of you. Gently pull your right toes backwards with your right hand. This should cause a noticeable stretch in your calf.

                                Hold this position for about 30 seconds and repeat for the left leg, if you’re unable to reach your toes, use a rope or towel to pull your toes inward.

                                Bonus: Stretch With a Resistance Band

                                Resistance bands offer a unique benefit from free weights and create tension throughout your movement. Get the free 30 Day Resistance Band Full Workout Challenge, and challenge yourself to stretch with a resistance band.

                                When Should You Do Static Stretches?

                                Static stretching is great when done correctly and at the right time. Over the years, research has shown that static stretching produces best results when done after working out or on rest days,[6] but not as a part of warm up routines before an explosive workout session.

                                This is because static stretches have a cool-down effect on each muscle group and are more effective when done after the muscles are already warm.

                                That doesn’t mean you must never ever perform static stretches before working out, but do it sparingly. Dynamic stretches, which involve more movement, are generally recommended for warming up as it helps the body prepare better for the work ahead.

                                The Bottom Line

                                Carving out the body of your dreams isn’t only about lifting weights and running. You need to keep your body “elastic” if you’re going to make the most of your training, and that’s the whole point of static stretches.

                                Advertising

                                Starting today, be sure to incorporate these static stretching exercises into your routine, and in no time, you’ll find yourself recovering faster and performing better than ever before.

                                More Tips on Stretching

                                Featured photo credit: Alora Griffiths via unsplash.com

                                Reference

                                Read Next