HIIT for Beginners: Walking Interval Cardio Workout, Low Impact, Fat Burning
Video taken from the channel: jessicasmithtv
Walk five days the first week. You want to build a habit, so consistency is important. Spread out your rest days, such as making day 3 a rest day and day 6 a rest day. Weekly total goal: 60 to 75 minutes. Week 2: Add five minutes a day so you are walking for 20 minutes, five days a week.
Aim to walk at least five days a week. Start out warming up with a five-minute, slower paced walk. Slow your pace to cool down during the last five minutes of your walk. Start at a pace that’s comfortable for you. Then gradually pick up speed until you’re walking briskly — generally about 3 to 4 miles an hour.
13 rows · If you are having a hard time getting started or need a structured plan here is an easy to.This six-week program is for the beginner walker who wants to improve overall health and increase energy. Walks start at 10 minutes or less and gradually work up to 30-plus minutes. Health experts have found that about 30 minutes a day of regular moderate exercise is effective for improving health and reducing the risk of many diseases.Do this beginner’s 4-week walking program to help improve health and build strength.
Start slow up to 10 minutes a day 3-4 times a week and build up. Check with your doctor first. Track your.
4-Week Walking Plan for Beginners. by Leslie Sansone. August 3, 2015. 36 Comments. Share it: Welcome everybody!
You have just made a smart, healthy choice for yourself by beginning this program. By following this plan, you will lose weight, get fit.This beginner-friendly workout offers a challenge for each week. In 21 days, you’ll lose weight, rev your energy, and build lean muscle.
This 21-Day Walking Plan Will Help the Pounds Melt Away.Here, Rutledge outlines a 4-week walking plan for beginners, that along with a healthy diet, helps jumpstart weight loss. “This plan is for someone who currently considers themselves sedentary and wants to get started,” says Rutledge.12 – Week Walking Program for Beginners (Can also be used for bike, treadmill, elliptical, rowing, and other modes of exercise) Interval Training Interval training is when you break down your workout into segments and exercise at different intensities.The 8-Week Beginner’s Program. It’s a simple, progressive program that begins with more walking than running, and gradually evolves into more running than walking.
Schedule your workouts.Start out by keeping track of how much you currently walk for a few days. Use a pedometer or a watch to determine how many minutes of walking you already do or how many steps you take.
From there, you can the following plan add more walking into routine.To kick things off, let us showcase you a simple walking workout you can do anytime, especially as a beginner: Warm-up: 5 minutes of 70% of your working speed (roughly 2-2.8 mph); Workout: A fast-paced, steady-state walk for as long as possible (ideally 3-4.Walk for 4 minutes. Run for 2 minutes. Repeat that sequence four more times.
End with 3 minutes of walking. Total workout time: 33 minutes, 10 of which are running. Stage 4 Walk for 3 minutes.
Walking for weight loss is a convenient form of exercise you can fit into your daily routine. Walking Tips To Lose Weight. 1) Choose the right shoes suitable for walking. 2) Compile a playlist to keep you motivated and hyped. 3) Find a walking buddy.
4) Walk in the morning after you wake up to burn more fat before breakfast.Under this 5K run training schedule, you’ll spend some of your time walking. For instance, during week one on run/walk days, you’ll run for 15 seconds and then walk for 45 seconds, repeating that cycle for 30 minutes.
As the weeks progress, you’ll gradually increase time spent running and reduce the time spent walking.
List of related literature:
|
|
| from Marathon: The Ultimate Training Guide |
|
|
|
| from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform |
|
|
|
| from Belly Fat Diet For Dummies |
|
|
|
| from The Glycemic Index Diet For Dummies |
|
|
|
| from Exercise Therapy in the Management of Musculoskeletal Disorders |
|
|
|
| from Reshaping it All: Motivation for Physical and Spiritual Fitness |
|
|
|
| from Surviving a Borderline Parent: How to Heal Your Childhood Wounds and Build Trust, Boundaries, and Self-Esteem |
|
|
|
| from The Lose Your Belly Diet: Change Your Gut, Change Your Life |
|
|
|
| from Handbook of Treatment for Eating Disorders |
|
|
|
| from Spectrum Reading Workbook, Grade 6 |
72 comments
So excited and grateful to have found this program and look forward to a successful journey. Thank you so much, really enjoy your style and your pleasant voice!
People only put a thumbs down because they don’t like exercise. Jessica and Peanut are a joy to work out with!!!
Really enjoyed this, especially being new to doing HIIT workout. Thank you, Jessica for creating this workout ��❤
This is my 1st hiit workout with you and I really enjoyed it. I did a cardio workout with you the day before and enjoyed it as well. These will be my workouts for the next month or so. I’m trying to lose some lbs and tone. I found your channel, I believe in on my way with your workouts. Thank you for the much needed motivation.��
Love all of your workouts, you make them easy to follow along. You are personable and easy to relate to
This hiit workout has been sooo helpful for me. Thank you Jessica!!
I’m fat. Too fat. So out of shape. 5 mins and I was done. Cancer killed my body.
I absolutely love all your workouts! I did the Fall challenge in December, and now I’m doing the January Jump Start. I’ll be 68 in a couple of days, and I’ve got arthritic knees, but you almost always show a way to modify for those of us with challenges. I definitely feel much stronger and fitter than i did a couple of months ago. Much appreciated!
thanks, Jessica, You are the best! So real and yet motivating: )
I’ve been doing this work out for three weeks and today after jogging on the spot during the ‘active rest’ periods I’ve decided I need to find another one that’s more intense. I’ve noticed not only and improvement in my cardio but also balance and flexibility and I never felt like cheating and skipping a day. I also haven’t had a back ache since starting. I think I will always come back to this one for my rest days as it is perfect for getting myself moving and loosen up.
I have lost 75 pounds doing weight watchers and walking. I’m a 45 year old woman and after being that much overweight it had its affect on my knees and I cant do aerobics and cardio wheel I have to jump or land on my feet because it hurts my knees. I was searching for cardio workouts for people with bad knees and came across your video and in so glad I found it. I was able to keep up with this and I’m excited to see what you’re other videos are. Thank you!
I’m extremely out of shape and I’m trying to lose weight. I just finished this workout and I’m excited. Thank you!!!
I had to take Thursday and Friday off for the 2019 January Challenge, so I’m a bit behind for my first week as I started it on Sunday. For a HIIT workout, I loved this one! Not too crazy of intervals, and I even did the higher intensity moves! Since I got off a day, perhaps I’ll still do the stretching routines tomorrow and start my Week 2 on Monday! Then I won’t be off on days with the rest of the group doing this challenge!
I’m not a beginner but have missed my workouts for two weeks and am using this to get back into it. I love that you have what part of the workout we’re in posted on the screen. As usual, Jess, your workouts are informative and beneficial.
FINALLY an actual workout series thats actually for complete beginners. some of the workout routines on here are far too hard for someone who hasn’t done this kind of workout before. thank you!!!!!
I did one and half off your workouts today I really enjoy these
In so glad I found your channel. I really enjoy working out with you.
I have a meniscus tear in the left knee, bulging disc in the back, rotator cuff in right shoulder. I used to work out three hours a day and easily rode my bicycle as much as 25 miles in one trip. Then the injuries, pains and age came in and now I’m out of shape, overweight and even the warm up is a challenge. Having a standing exercise, where the instructor repeatedly encourages you to work at your own pace and listen to your body is wonderful. My only go to workout. My timer is set for 9:30 every morning.
First time doing this workout today, it was great. Thanks as always Jessica!
I’ve been told now i’m in my 30’s to do more HITT workouts so thank you Jessica for this ace workout!
At 345 lbs (probably weigh less since I been on keto for a week). This is challenging. I haven’t worked out in years but with this and my diet, I am sure I will get result a bit quicker. It was hard finding a truly low intensity workout that was still “HIIT”. Thank You for this! ^_^
January Jump Start Challenge Week 1 Day 6! I was too tired to work out yesterday so I did stretching, and then completed Day 6 today instead.:)
Dog at the end lol! Just how u feel post this work out lmao! ����
Im confused as to how you’re supposed to log this onto my fitness pal as calisthenics. There’s only two options for calisthenics in the app. There’s calisthenics push-ups and sit ups vigorous effort and calisthenics at home light effort. Which one is this?
Great way to start my day at home before getting to my desk will be building this into my day for sure. And I need to lose quite a bit of weight! Thanks Jessica!
Amo seus vídeos, me ajudaram a perder muito peso. Mas deixei de fazer atividade fisica (exercicios e caminhadas) e depois de 3 anos voltei a engordar. Mas estou decidida a emagrecer e mudar. E aqui estou eu outra vez kkkk… Grande abraço ��
Thanks for the workout!:-) I just subscribed. I like your platform. Common sense at home workouts for the win!:-)
Thank you!
i started yesterday and must say its not easy at 53, but what a brilliant work out. Love it early days but hopefully it will make a difference.
I’m back doing these workouts 2 years later! A great way to get back into movement again.
I’ve never listened to the audio for this video what am I missing?
Hi Jessica, I just finished “Hit for Beginners” loved it. ��
love this one as im not that fit yet so its great, dont suppose you know roughly how much calories this one burnt?
Simple, easy to find time for and yet really got me sweating! Thank you for make a real fitness vid for real people
I have a severe knee injury. Tore my acl, menisucs is worn and ligament is torn knee is unstable waiting for surgery. Alot of workoits i cant do so this is great. Espically with the knee pain
Great alternative to getting out on my bike in the wind and rain/hail today! I’m 5 weeks into improving my health and fitness and this was great, especially since I can’t do anything too high impact at this stage! Thank you.
This was a great workout! Regular jogging is too hard on my knees and getting to the pool can be too time consuming, but this I can manage. Thank you!:)
Hah, Jessica kicked my butt today �� According to my fitbit, I burned 236 calories; 13 minutes peak heart, 12 minutes cardio. I did the beginner moves. Thanks for making the videos for beginners!
Jessica, I love
and domost of your videos and DVDs. I had never done this. It is so good and COMPLETE. Thank you!! 6/8/18Excellent beginner video! The tech was solid. The instructions clear and appropriate (not sure how you knew I was slouching forward ��). Exercise plan was great, with lots of options to find my fitness level to get to the various intensities you directed. Especially appreciated the mini previews of the HIIT portion. Keep up the great work Jessica, you are a real help to me. ����
done… and I’m only half dad so I’ll move on to another workout
today was my first time and thank you. i worked up a sweat without fear of injury. i am 61 years old and want a strong, healthy heart!
Hi Jessica. I love your workouts, walking, weights and now trying this. I’m 67 and have wanted to do a hiit workout but they are to hard for me to keep up with. This was perfect..Thank you…Susan
I had the worst cold and cough last week but I am back to keep doing the January Jump Start 2019. I love this one it is basic and the instructions are clear and I didn’t have to make any modifications for my disabilities. Of course I want to get my weight to a healthier level but most importantly I want to get my body stronger and work on getting my blood pressure to a healthier level as well. A lot of my physical health issues are in my lower body so these walking type workouts are already helping me!
I’m ready to get started. It’s not about weight lost which is always a pluse. It’s about creating a life of discipline, consistently building and healing a healthyrelationship with God, myself and others. As long as I have the support of Peanut and my new friends I know it’s gonna be alright. slow and steady.
thank you for the workout! Its was great to do after work but kick a lot of calories! <3
Great workout tutoriak
B I G thank you for you Jessica
Highfive from Indonesia
New to your channel but loving your workouts…… A challenging workout and time manageable.
Perfect for when you’ve fallen out of working out and want to jump back in. Hard enough to break a sweat at points, but the moves are easy enough to keep you from feeling discouraged.
Jessica, you are the best trainer there is if not the greatest. You make me enjoy exercise. I’m trying to guide myself back to a healthy weight and it has been a difficult, painfully ardous journey. No one provides a better or more accessible instruction. Thank you for your work. You give me so much hope!
Hey, I’m new! I liked your vid! Do you have HIIT interval trainings for persons with back and knee pain? I did your 2 10 minutes vids with back and knee issues and this beginner hiit one after another. I LIKED IT SO MUCH! I do 2-3 times a week also weight lifting (modified for my knee and back). What do you think is this enough (2 times a week) to loose 15 kilogramms in 3-4Months? (33lbs)
thank you just what i needed:) nice and gentle but works those areas i don’t get to when i go to the gym, and i don’t feel i am competing with others; and is great to be able to get back into walking exercises since having had plantar fascitis and recovering from it:)
Did this today and loved it! Where can I find the schedule you mention?
So would I do this routine for seven days straight then go to week two for another seven days??
I have lost so much weight after doing your program. I have had a really hard time losing weight and I am so so happy. Thank you:*
Hello Jessica, I’m Maria from Spain. THANK YOU VERY MUCH FOR YOUR WORK. I have started a new YouTube channel of sports routines and Nutrition tips and you have been my maximum inspiration to undertake this initiative. I will continue following you and learn from you. Thank you very much!
So happy to find a HIIT that doesn’t expect me to from standing to floor to standing to floor…etc. I can’t do that. And I have to do low impact due to my knee. Thank you so much. I’m in a weight loss challenge and if I lose what I said I would, I win a hefty bet. Thank you.
Purchased your workouts on Prime and getting better at them and love these workouts so much. When I first started I got half way through this and burst into tears. I felt I’d failed at everything and couldn’t keep up with anything and either everything was too hard or too boring or the instructor just wasn’t on my wave length. I tried this and literally had tears dripping down my face because I could do it! That was the start for me and I’ve kept going thanks to the encouragement and kindness and compassion of Jessica. These workouts are amazing! Changing my life. Thank you ��
THANK YOU so much for these videos, I have been following you for years! One comment I love the walk and talk videos and one thing that has helped me as a procrastinator is to have a few favorite exercises that can get me in the mood to exercise! Doing these helps me realize, I did these, I can do more! Thanks again
Thank you for this workout! I’m overweight just beginning to get into shape and this workout was perfect for a beginner!
Bravo, Jessica! I have been “scared” of HIIT for way too long, but this was such an approachable and doable (yet challenging!) workout! Now I’m going to try ALL your HIIT workouts! <3
I love this one!! Quick and effective! Quick question…Do you add more workouts to your day when you record the workouts? Thank you! ��
I love HIIT and I really enjoy your workout videos! Super motivating, and you really break it down so that it’s easy to follow along. I get an excellent workout and I’m hooked! I also love seeing peanut, he’s a bonus!!! �� ��
Just found your video and tried the work out, really enjoyed it and felt great afterwards, will be trying the others, thanks so much for this I have been looking for a doable workout and these look great
1st time for me to practice Hiits,I always wanted but I don’t know how to do it,thank you for helping me ☺️
Another great workout! I cannot say enough how much I have appreciated your videos! You provide an at-home option that is perfect for me while I am home with my daughter and each exercise is unique and dynamic and the instruction is very concise and easy to follow!
Did this one after a 30 minute strength training with dumbbells and a 20 minute bodyweight session. Feel great. Not sure if suppose to do the cardio before or after strength training.
great workout!!! I actually got through the whole exercise and more. thanks a buch. you’re a great motivator.
I was wondering how I should enter this workout on MyFitnessPal app. Any suggestions?
I did the whole thing today!! This is great, and works well as an alternative when the outdoors is too hot and humid or to cold and windy.
This was perfect to share. I built up a good sweat. Thank you.��������������
I normally never write a review. But I’m drenched in sweats! And I finish the whole video without stopping. I usually walk with Leslie Sansone. But you’re now my new favorites! Thank you for this fun workout!
Started today! Excellent video! Jessica, is there any way of getting the rest of the 4 week plan even though this was done in January? Thanks:)