HIIT (High-Intensity Interval Training) workouts are gaining popularity due to their incredible calorie-burning and fitness-boosting benefits in a short time. Combine HIIT with bumper plates , a piece of equipment commonly used in weightlifting, and you have a workout routine that's both fun and challenging.
For beginners, this exercise can be the perfect first step towards a fitter body. Learn more about how to start this exercise with proper technique!
What Is HIIT Training?
Understanding HIIT
HIIT is a training method that involves short intervals of high intensity, followed by periods of rest or low intensity. These sessions typically last 15-30 minutes but have a significant impact on the body's metabolism.
Why Use Bumper Plates?
Bumper plates are rubber-coated weight plates designed for safe use during heavy training. They're great for beginners because of their versatility—they can be used for a variety of movements, such as squats , deadlifts , or even cardio.
Benefits of HIIT Training with Bumper Plates
1. Burn Calories Faster
HIIT has been proven effective in burning calories even after the workout is over. The addition of bumper plates increases the intensity, making the body work harder.
2. Increase Strength and Stamina
Light to moderate weight training helps strengthen muscles while increasing endurance.
3. Suitable for Beginners
With varying loads, bumper plates allow beginners to adjust the intensity of their workout to suit their abilities.
Required Equipment
- Bumper Plates : Choose light weights (2.5-5 kg) for beginners.
- Mat : For comfort when doing movements such as planks or push-ups .
- Timer : To set exercise and rest intervals.
- Sports Shoes : Make sure the soles support intense movement.
HIIT Workout Movements with Bumper Plates for Beginners
1. Overhead Plate Press
-
How to do it :
Hold the bumper plate with both hands, lift it above your head, then lower it back to your chest. - Benefits : Trains shoulder, back and arm muscles.
2. Plate Squats
-
How to do it :
Holding the bumper plate in front of your chest, do a squat movement until your thighs are parallel to the floor. - Benefits : Strengthens thighs, glutes, and core.
3. Russian Twist
-
How to do it :
Sit on the floor, hold the bumper plate, and turn your body to the right and left. - Benefits : Trains abdominal muscles and increases stability.
4. Plate Push Press
-
How to do it :
Combine a squat with an overhead press in one movement. - Benefits : Trains upper and lower body strength at the same time.
5. Plank Plate Drag
-
How to do it :
In a plank position , slide the bumper plate from one side to the other with one hand. - Benefits : Trains balance and core muscles.
HIIT Interval Guide for Beginners
15 Minute Workout Plan
1. Warm-up (2 minutes)
Do light movements such as jumping jacks and arm circles.
2. Main Training Session (12 Minutes)
30 Second Overhead Plate Press
30 Seconds Break
30 Second Plate Squats
30 Seconds Break
Repeat the cycle until finished.
3. Cooling (1 Minute)
Stretch your muscles with movements like child pose or cat-cow stretch.
Safe HIIT Training Tips with Bumper Plates
-
Start with a Light Load
Avoid the risk of injury by choosing a weight that suits your abilities. -
Focus on Technique
Exercising with incorrect posture can cause injury. -
Get Enough Rest
Don't neglect rest periods to restore energy. -
Use Timer
Make sure your training and rest intervals go according to plan.
Mistakes to Avoid
1. Ignoring Warm-Up
Doing HIIT without warming up can lead to muscle injury.
2. Adding weight too quickly
Increase the load gradually to avoid excessive stress on the body.
3. Wrong Posture
Always pay attention to your body position, especially when lifting the bumper plate.
HIIT training with bumper plates is a great option for beginners looking to effectively improve their fitness. By following the guidelines above, you can get maximum benefits without risking injury. Start with light weights, focus on technique, and enjoy the process.
