If youve never triedhigh-intensity interval training (HIIT) workouts, its worth serious consideration.
First, a little bit aboutwhat HIIT actually is.
Here, three HIIT instructors and an exercise physiologist share these need-to-know details onhow to do HIIT.
pixdeluxe/Getty Images
There are basic bodyweight exercises you should be comfortable with before attempting your first HIIT class.
In short, knowing some basicbodyweight exerciseswill help a lot.
Not knowing how to maintain proper form in those circumstances increases the chances of getting injured.
It pays to do your research before committing.
Ask about the credentials of their instructors.
Its a good idea to find instructors who are also certified personal trainers.
Your clothing should be comfortable and functional.
Otherwise, you will be lying in a pile of sweat, she says.
You want to forget that they are there, she explains.
(Check out the leggings that won SELF’s Fitness Awards for best for high-impact workoutshere.)
Its probably a good idea to start with a 30-minute class and work your way up from there.
If youre brand new, start with a class in the 30-minute range, says Straub.
You have to start slow, she explains.
That said, longer isnt necessarily better.
This consistency will help your body better adapt to HIIT and reduce your chance of injury.
When picking your class, look for classes that are labeled beginner or intermediate level, says Zadeh.
The front desk folks should be able to point you towards a beginner-friendly option.
Though HIIT workouts are intense, they shouldnt be intimidating.
In ODonnells experience, the biggest factor that stops people from starting HIIT is overall intimidation.
Dont worry about what person next to you is doing, she says.
You will see so many different types of people and fitness levels in HIIT.
Use that as motivation rather than intimidation.
Arrive early and introduce yourself to the instructor.
Show up to class several minutes beforehand and say hello to the instructor.
Let them know its your first time.
This personal connection will serve you well later in class.
A dynamic instructor should be able to scale class up or down, he explains.
(More on doing HIIT with injuries below.)
Pipe up with questions or concerns.
Modifications for exercises should always be explored.
That said, you cant expect a trainer to know all of your weaknesses, says Straub.
You have to have some working knowledge yourself.
Be prepared to be really push yourself (within reason, of course).
Whether you are a first-timer or a HIIT devotee, it is tough work, says Zadeh.
This hard work, after all, is what makes HIIT so effective.
You have to self-motivate [to some extent], says ODonnell.
Yet you wont be pushing yourself to the max the entire time.
HIIT is designed to have built in rest time, explains ODonnell.
This downtime, though brief, can confuse first-timers, she says.
If thats the case, dial it back.
you’re free to take breaks when it’s crucial that you, says Vidal.
Just because youre working out in a group doesnt mean everyone should be doing the same exact thing.
Try several different instructors, classes, and studios to figure out what works best for you.
Bop around until you find what works, says Zadeh.
Allow your body adequate time to recover in between classes.
If youre over fatigued when you go back to class, your form will falter, says Straub.
And if your form falters, you will be more likely to injure yourself.
It’s normal to feel sore fromdelayed-onset muscle soreness (DOMS)between HIIT sessions.
If it doesnt dissipate, you shouldnt go to HIIT that day, she advises.
If you continue with HIIT, know that it’s never going to feelthateasy.
Dont plan on making HIIT youronlyform of exercise.
HIIT is a great tool in the fitness toolbox, but shouldnt be your only tool, says Vidal.
Instead, its a great place to practice.
Lastly, know that HIIT isnt for everyone.
If you give HIIT a solid try and simply just dont enjoy it, thats okay, too.
If you dont like it, dont go back, says Zadeh.
With so many different ways to break a sweat and challenge your body, find what works for you.
