High-Intensity Interval Training (HIIT) workouts have gained popularity recently for the significant health benefits they deliver in a relatively short duration. These workouts involve alternating periods of high-intensity work with resting breaks. Beginners or individuals with pre-existing health conditions should approach HIIT with caution, suggests Michelle Wong, NASM-certified personal trainer. Having an existing aerobic fitness foundation is beneficial before starting HIIT.

People with heart conditions or recovering from injuries should consult a doctor before undertaking HIIT. The exercise strategy works efficiently for a variety of fitness goals and preferences, accommodating different workout types - running, indoor cycling, resistance workouts using bodyweight and strength exercises.

If you are a newcomer to HIIT, it's advisable to get guidance from a certified personal trainer on intervals, duration, and rest periods between workouts. Your HIIT workout clothing should be suitable for your chosen activity.

To minimize the injury risk from intense workouts, start slow, take ample rest between intervals, and limit the number of weekly HIIT sessions to two or three. It is crucial not to skip warm-ups and to incorporate light aerobic activities that escalate your heart rate.

Individuals can use a four-week HIIT training plan to get started, increasing from one HIIT workout in the first week to two sessions by the third week. It's also important to include days of low and moderate-intensity cardio and strength training on non-HIIT days. Finally, remember to consult with a health professional if you're recovering from an injury, elderly, or have a chronic medical condition before commencing HIIT.