Can You Jump Already Towards High-Intensity Workouts as A Beginner?

High-intensity workouts are all the rage these days. Just take a look at Karena and Bret Contreras’ new Freakonomics podcast for proof. But can a beginner benefit from jumping right into high-intensity workouts with no previous training or conditioning?

HIIT For Beginners: 12 Moves to Incorporate in Your Workout

1. Mountain climbers – The hills are alive with the sound of HIIT! High-Intensity Interval Training (HIIT) is the latest fitness craze to sweep the nation, and for a good reason. HIIT workouts are insanely effective, and they deliver results faster than traditional workouts. HIIT workouts are short, intense bursts of exercise with short, 5–10-minute recovery intervals.
2. Forearm plank – For low-intensity workouts, the forearm plank is your go-to move. The exercise targets the upper body, specifically your core, back, and arms. This is a great exercise if you struggle with balance because you’ll use your core to stabilize your body as you lift your arms and legs. Plus, this exercise gets your heart rate up, but not so high that you break a sweat. This is a great place to start if you’re new to exercising, but you can work your way up to more advanced forearm plank variations.
3. Air Squats – Squats are one of the most useful lifts you can do in the gym. They work the legs, buttocks, abdomen, and lower back. And they’re incredibly versatile, too. You can perform squats with barbells and dumbbells, with your feet close together or wide apart, and level or heel to toe; you can perform them high or low; you can hold them at the top for a count of five or let gravity take over.
4. Reverse Pull-Ups – Reverse pull-ups are one of the most challenging exercises you can do to build arm strength. Because you’re in a “downward” position, they require more strength than a regular pull-up and can help build muscles in your core, shoulders, and arms. Beginners can practice with a pull-up bar, allowing them to place their feet on the bar to balance to stay upright.
5. Push-Ups – Push-ups have long been a mainstay of home workout equipment and a workout staple for those who do strength training at home. But push-ups can also work great for you when you’re doing low-intensity workouts, such as walking or light aerobic activities, which can also reduce your risk of injury.
6. Split Squat Jumps – This exercise is a variation of the squat, which is a great exercise for toning the quadriceps, the world’s greatest muscle. The split squat jump, a variation of the squat jump, is a great low-intensity workout for beginners because it works the quadriceps and glutes, and it’s a killer workout because it challenges your balance.
7. Jumping Jacks – Jumping jacks are one of the hundreds of bodyweight exercises you can incorporate into your low-intensity workouts. They’re simple enough that you can perform them in as little as 60 seconds, and they’re also low impact, so they’re a good workout for knees and ankles. Jump Jacks can be done at home or in the gym and performed at varying levels to challenge different muscle groups.
8. The goblet squat – It is a squat against a wall. This exercise is great for beginners because it helps build up leg strength. When done with weight, this exercise can be challenging for your legs. If you struggle to finish a goblet squat, try using a mirror to help. This exercise should be easy for some people but challenging for others.
9. Standing Cable Row – Cable training exercises are one of the core elements that people often first learn about when first getting into strength training. These exercises, including the cable row, are a big part of why cable machines have become so popular. But cable training isn’t only for beginners. In fact, there are plenty of advanced exercises to do on cable machines as well.
10. Single-Leg Dead Lifts – Deadlifts are simply one of the best strength training exercises you can do. They’re fantastic for core stability, muscle-building, and toning your glutes. There are quite a few variations of the deadlift, but the single-leg deadlift is the one you’ll use most. Your hamstrings, hip flexors, and lower back are all used as you lift the weight, providing you with a great workout. And, since it’s such an intense exercise, it’s a good one for beginners.
11. Kettlebell Squat Jumps – Kettlebell squats are a staple in the high-intensity fitness community and are often performed by those who enjoy HIIT workouts. These squats are performed using a kettlebell and involve swinging the kettlebell from hip height as you squat. The exercise is very efficient at burning energy and primarily engages the quads, glutes, hamstrings, and the core—all muscle groups that come into play during high-intensity workouts.
12. Overhead Press – Overhead press, or overhead press variation, is an upper-body exercise where you hold a weight above your head and then press it overhead. Overhead presses can be a great way to build strength in your upper body. They are great exercises for building arm strength, shoulder strength, and trap strength. It can also improve your shoulder stability and can strengthen your core.