From the beginning, high-intensity interval training (HIIT) is frightening. However, now is an excellent time to get more serious and counsel yourself. This workout routine involves bursts of hardcore workouts combined with comfortable rest durations and is entirely safe for beginners. Study shows that it can enhance cardio health and athletic performance as well as boost your metabolism for a long time.
Meg Takacs, a personal trainer based in New York, says that fitness and regular exercise is challenging no matter the level of training you have. He adds that high-intensity exercise is excellent and surprises the body muscles, which protects the body from hitting a workout plateau.
Here are Takacs’ 4-week HIIT walking guidelines for beginners:
For the first day of week one, try to see how much distance you can cover in 20 minutes. You will repeat this exercise at the end of the program to determine your progress. After the first day, rest until the third day.
On the third day, perform an endurance routine: 10 minutes of concerted effort walking, 2 minutes of rest, and 10 minutes of conversation while pace walking. While performing this set of exercises, focus on keeping your core engaged to keep the correct posture. Rest on the fourth day.
On the fifth day, perform six sets of 3-minute speed walks with 1-minute rest periods. Make sure to keep the walk fast-paced during the 3minutes and slow-paced during recovery. Rest on the sixth and seventh days.
After the first week, it’s time to spice things up. You can also utilize the available performance boosters from valkyrie-online.net to help improve the quality of your routine. For the first day of the second week, do 2 minutes of speed walks mixed with side shuffles for 30 seconds. You will do eight repetitions of this workout. Maintain a high chest during the lateral shuffles.
For the second day, complete 5-minute slow-paced walks for up to 4 repetitions with 2-minute recovery periods between. Keep in mind that increasing the pace is both a mental and physical challenge. Rest on the third and fourth days. During the fifth day, complete a 400-meter fast-paced walk four times with 60 seconds of recovery. Try to make each rep harder than the previous one and focus on using your entire upper body. Rest on the sixth and seventh day as well.
This week should begin on a slow and steady note. Perform 20 minutes of a moderately-paced walk. The walk will allow you to focus on your fitness targets and how to achieve them. Rest on the second ay and resume training on the third day. When you get back to training, perform ten repetitions of 1-minute fair-paced walking and a 1-minute speed walk with 80% effort applied. Take a break on the fourth day.
For day five, do 5-4-3-2-1-minute(s) of both slow and fast-paced walks. This serves as an active recovery and high-intensity interval training that assists in building a strong base for stamina. Take a rest and resume training in the coming week.
Begin the first day of your last week with 30 minutes of speed walking and try to engage as many leg muscles as possible and maintain a tight core. Follow up the exercise with a day of rest.
Change the training conditions a bit on the third day. Head for steep paths and do uphill speed walks for a minute and walk to the bottom for a rest. In this exercise, you engage your glutes more and improve your cardiovascular endurance. Rest on the fourth and fifth days.
Finally, you are on the last day of your program. Perform a benchmarking exercise. Repeat the routine you started with: see how much distance you can cover in 20minutes. Be proud of how far you have come and all of the efforts you put into your program.