HIIT Workout for Beginners
Updated
Short answer
HIIT (high-intensity interval training) alternates short bursts of hard effort with easier recovery. Beginners should start with one or two sessions a week, a generous work-to-rest ratio such as 30 seconds hard and 90 seconds easy, 6 to 8 rounds, and a 5 to 10 minute warm-up and cool-down. Choose low-impact options like a bike or rower first.
How hard is "high intensity"?
Hard enough that talking is difficult by the end of each work interval, but not an all-out sprint for beginners. On a 1 to 10 effort scale, aim for about 7 to 8 in the work intervals and 3 to 4 in recovery.
Three starter sessions
| Session | Work | Recover | Rounds |
|---|---|---|---|
| Bike or rower | 30 s hard | 90 s easy | 6–8 |
| Hill walk or run | 30–45 s up a hill | Walk back down | 6–8 |
| Bodyweight circuit | 30 s each: squats, step-ups, mountain climbers, fast feet | 60 s after each round | 3–4 |
How to progress
Change one thing at a time, every week or two: add a round, lengthen the work interval by 10 seconds, or shorten the recovery. Move from a 1:3 work-to-rest ratio towards 1:2 and then 1:1 as your fitness improves.
How often
One or two HIIT sessions a week is plenty alongside strength training. Leave at least a day between hard sessions. More is not better if it leaves you too tired to lift well.
Check first if you need to
HIIT is hard on the heart and joints. If you have a heart condition, high blood pressure, chest pain with exercise, or joint problems, complete a pre-exercise screen and talk to your GP before you start.
Frequently asked questions
Is HIIT good for beginners?
Yes, scaled appropriately: low-impact equipment, longer recovery than work, and one or two sessions a week to start.
How long should a beginner HIIT workout be?
About 20 to 30 minutes in total including warm-up and cool-down; the hard intervals themselves may add up to only 3 to 6 minutes.
Can I do HIIT every day?
It is not a good idea. Hard sessions need recovery; one or two a week alongside strength training and easier activity works better.
Sources
- Kravitz (2013). High-intensity interval training: efficient, effective, and a fun way to exercise. ACSM's Health & Fitness Journal 17(3)
- Exercise & Sports Science Australia: Adult Pre-Exercise Screening System (APSS)
- Australian Government Department of Health, Disability and Ageing: 24-hour movement guidelines, recommendations for adults (18 to 64 years)