Just because you’re new to fitness doesn’t mean高强度间隔训练不适合你。否则所谓的HIIT，这些快节奏的锻炼已经显示出在短时间内卷曲大量的卡路里 - 因此您不需要在健身房享受时间。这种类型的培训将在最大努力的时期交替（思考：20秒的跳跃杰克）和短期恢复。
Dailyburn：7简单的普拉提移动初学核心锻炼
如果您只是陷入健康，或者在受伤后开始，成功的关键就在于以自己的步伐进行正确的动作。是的，高度应该是激烈的，但推太努力，太快了injuries和其他挫折。您的任务：收听您的身体，根据需要修改，并以适当的形式完成每个运动。
To kick off your journey without a hitch, we’ve tapped Justin Rubin, trainer forDailyburn真正的初学者program, to create three workouts, ranging from 10 minutes to 30 minutes. Each one has easy-to-master moves, made just for you. All you need is water, a chair and a yoga mat.
Dailyburn：How to Get Over Your Fear of the Gym, For Good
Before each workout, start with this dynamic, two-minute warm-up to get your muscles ready to go.
- Jog or march in place for 30 seconds.
- 然后，倒退和圈出你的手臂，一个接一个（好像你假装做仰泳）30秒。
- Finally, perform a front lunge, side lunge and back lunge, stepping with the same leg, then switch to the other leg and repeat. Continue for one minute.
Now, get ready to HIIT it!
10-Minute HIIT Workout
Photo:Pond5
Work up a sweat in less than the time it would take you to drive toyour gymwith this simple routine. Best of all, you don’t need any equipment to jump right in.
Dailyburn：8 Minutes to a Better Butt with Trainer Brett Hoebel
jab，cross，front（右侧）：站在左侧的右脚，臀部朝向你的左侧。把你的手臂放在拳击位置。用右臂向前刺（打孔），然后用左臂扔一个“十字架”冲孔，让你的身体随着左臂穿过身体右侧的右侧旋转。你的体重应该在你的右脚上，你的背跟稍微捡起来。将双臂恢复到身体中，将重量转回起始位置并面向前部。（这是“前面”移动。）在左侧重复。
有关更详细的说明，请尝试Cardio Kickboxing 1和2Dailyburn真正的初学者program.
Dailyburn：你没有做的7个最好的力量练习
跳跃杰克：Start by standing upright with your feet hip-width apart and your arms at your sides. Jump your feet out while raising your arms. Repeat as fast as possible. If a regular jumping jack is too difficult, step side to side while raising your arms instead.
Sumo squats:Position your feet a little more than hip-width apart and point your toes out at a 45-degree angle. Keeping your weight in your heels, back flat and chest upright, lower yourself until your thighs are parallel to the floor. Engage your glutes and quads, and push back to the start position. Repeat.
Cool down with an overhead stretch, reverse lunge and forward fold.
20-Minute MetCon: HIIT Workout
Photo:Pond5
Metabolic conditioningis designed to maximize your caloric burn, so you should expect this workout to feel challenging. You’ll go through five exercises that focus on full-body, multi-joint movements. Try to do as many reps as possible during each 45-second interval, then rest for 15 seconds before repeating.
Push-ups:If you can’t complete atraditional push-up, place your hands on a stable chair or plyo box instead of the floor. Or, try doing push-ups with your knees resting on the ground.
蹲下：For extra assistance, use a chair for added support. Remember to keep your feet under your hips and your bodyweight in your heels, says Justin.
Butt kicks:Jog or walk in place, kicking your right heel up to touch your bottom. Repeat with the left leg.
TRICEP DIPS：将手放在椅子或低桌子上，背向椅子。在平衡你的手掌时直接放下双腿。从您的肘部弯曲，尽可能地降低，然后按到原始位置。搞核心！
Side lunges:With your bodyweight in your heels and your toes facing forward, step to the left in a deep lateral lunge, keeping your knee above your toes. Alternate legs.
用顶上的拉伸，四边形伸展和向前折叠冷却。
30-Minute METCON: HIIT Workout
Photo:Pond5
Got half an hour? Try this longer workout to challenge你的核心, upper and lower body. (Fun fact: This will burn more calories than 30 minutes spent walking on the treadmill!) Complete the same three-minute warm-up as in the previous workout, then get ready to move it, move it.
For exercise descriptions, see above.
用架空拉伸，反向刺，四伸展和向前折叠冷却，每次移动30秒。
—By Alex Orlov forDailyburn的生活
