Beginner HIIT Workout

Beginner HIIT workout

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by – HIIT workouts are efficient, rewarding, and a lot more interesting than running on a treadmill for twenty minutes. If you’re thinking of getting into HIIT, here’s some important tips and a good beginner HIIT workout list to get you started.

Beginner HIIT Workout Tips

Workout Length

You’re likely eager to get started on your HIIT journey, but you’ll want to keep your workouts to 10-12 minutes for the first few sessions. This will allow your body to adapt to the pace of a HIIT workout, and help prevent soft tissue injuries due to over exertion.


In addition to monitoring workout length, you can make the transition to HIIT workouts easier by controlling the intensity. Instead of trying to complete each exercise at 100% intensity, begin a pace at 60-70% of your maximum effort for the first few workouts.

This will help you gauge where your “wall” is, where you did too much and need to lay on the floor from exhaustion and stuff.

How To Make Progress

Challenge yourself, and not the workout or instructor. Keep track of how you’re doing with each exercise so you can try to best your personal record the next time around.

You can also use a lower intensity level to help improve endurance.

For example, if you can only go full pace for ten seconds, instead of completely stopping continue at a lower more manageable intensity level for another 5-10 seconds.

Related: The scientific 7 minute workout

Beginner HIIT Workout List

Workout #1

Workout #2


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