How to Practice HIIT Exercise

It's important for beginners to start gradually with HIIT exercises to avoid injury and build up endurance.

Here are some HIIT exercises that are suitable for beginners:

• Jumping Jacks: Jumping jacks are a great way to get the heart rate up and improve cardiovascular fitness. 
• High Knees: High knees are a simple exercise that can be done anywhere. Start by standing in place and lifting one knee up towards your chest, then quickly switch to the other leg. 
• Burpees: Burpees are a full-body exercise that can help to improve strength and endurance. Start by standing with your feet shoulder-width apart, then squat down and place your hands on the ground. Jump your feet back into a plank position, then jump them back up towards your hands and stand up. 
• Mountain Climbers: Mountain climbers are a great way to improve core strength and cardiovascular fitness. Start in a plank position, then bring one knee up towards your chest and quickly switch to the other leg. 
• Walking Lunges: Walking lunges are a lower-body exercise that can help to improve balance and coordination. Start by stepping forward with one leg and lowering your body down into a lunge position. Push off with your front foot and step forward with the other leg.

Here's a sample Tabata workout using the exercises listed above:

This Tabata workout is a great way to improve cardiovascular fitness, endurance, and strength, and can be done in as little as 20 minutes. 

1. Jumping Jacks - 20 seconds on, 10 seconds off x 4 rounds
2. Burpees - 20 seconds on, 10 seconds off x 4 rounds
3. High Knees - 20 seconds on, 10 seconds off x 4 rounds
4. Mountain Climbers - 20 seconds on, 10 seconds off x 4 rounds
5. Walking Lunges - 20 seconds on, 10 seconds off x 4 rounds

To perform this Tabata workout, do each exercise for 20 seconds, followed by 10 seconds of rest. Repeat for a total of 4 rounds before moving on to the next exercise. Rest for 1-2 minutes between exercises.

Precautions and Considerations:

While HIIT exercise can be effective in reducing stress and anxiety, it's important to take precautions and listen to your body. If you have any underlying medical conditions or injuries, it's important to consult with your healthcare professional before starting any new exercise program. Additionally, it's important to start slowly and gradually increase the intensity and duration of your workouts.