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20 best *free* HIIT workouts for every level27 September 2018 · Updated 18 October 2024
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“A HIIT workout is good for beginners because, according to PureGym, they are easy to incorporate into a daily routine as they are quick and take little time to complete.”
Reviewed by Ross Brakeville
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High-Intensity Interval Training (HIIT): What It Is, How to Do It07/22/2014 20:00:00 · Updated 12/08/2024 01:00:00
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“Good for beginners? Yes. You can start slowly with just 3-4 speed intervals, then ramp it up as you get better.”
HIIT For Beginners: 18 Exercises, 5 Workouts & Tons of Training Tips6 September 2023 · Updated 24 February 2026
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“HIIT for beginners is done in the same manner as HIIT for the more advanced. The workout structure is similar as is the effort and goal (reach near-max heart rate interspersed with rest of no lower than 65% max heart rate).”
Reviewed by Jon Quintal
HIIT For Beginners: The Best Workouts16 June 2025 · Updated 10 July 2026
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“For beginners, I recommend starting with 2-3 HIIT sessions per week. This gives your body time to recover between sessions while still seeing progress. As you get more comfortable, you can increase to 4-5 sessions per week.”
HIIT Workouts for Beginners (3 Running & Interval Training Routines) | Nerd Fitness17 January 2023 · Updated 2 February 2024
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“To answer your next question: yes, you can also do circuit training as a form of HIIT. Circuit training is going through a sequence of exercises, or stations, back to back.”
Boost your metabolism and work your whole body with this eight-move HIIT workout for beginners25 August 2023
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“I’d recommend, in a week, having at least one day of complete rest, and the others could be a mixture of aerobic, anaerobic, strength and flexibility. Two [sessions] a week of HIIT max.”
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New to exercise? This beginner-friendly HIIT workout targets the whole body in just 10 minutes19 January 2026
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“You can try it yourself by doing this 10-minute beginner-friendly HIIT workout, which I’ve created for anyone who wants to work out at home.”
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New To HIIT? Try This Beginner HIIT Workout From An F45 Trainer6 November 2023
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“During your first HIIT workout, you should aim to give it your maximum effort for the first couple of intervals. Or if this feels too much, start with 70% effort until you feel comfortable with each movement, then ramp it up during your next session.”
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“But for a beginner, it is essential to know that trying a HIIT workout everyday can put your body at a risk of injury. So it is important that you start slow and aim for two HIIT sessions in a week.”
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New to High-Intensity Interval Training? This No-Equipment Workout Is Only 20 Minutes20 June 2018 · Updated 7 December 2020
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“But since you're new to HIIT, feel free to aim for 60 to 75 percent of your personal max, then gradually push yourself harder as you're ready.”
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You’ll Keep Burning Calories Even After You Finish This 20-Minute HIIT Workout25 February 2020
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“Keep reading for everything you need to know about the training method including its many benefits, trainer tips for beginners, and 21 of the best HIIT workouts to get started with today.”
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“If you're looking to get started with some HIIT training, why not give this beginner workout a try. The Beginner Plan in The Body Coach app is another great place to start your fitness journey.”
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No Time to Exercise? These 10 Quick HIIT Workouts Burn Major Calories15 August 2023 · Updated 30 September 2025
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“If you want to give HIIT a try, these routines — some even taught by me! — are a great place to start. They are good for both beginners building endurance and workout veterans looking for a quick hit.”
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3 Quick HIIT Workouts for Beginners | Life by Daily Burn10 September 2021 · Updated 6 July 2026
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“The best beginner HIIT workout uses a 30-second work / 30-second rest ratio with bodyweight exercises like squats, modified push-ups, lunges, and marching in place.”
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No Sweat, Just Sparkle: Beginner HIIT Workouts You’ll Love - Just Move Athletic Clubs28 October 2025
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“A Beginner HIIT workout is a time-efficient exercise method that alternates short bursts of intense activity with recovery periods—perfect for those new to fitness. Here’s what you need to know:”
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Beginners HIIT Workout: A Simple Guide to Get Started - Crunch6 November 2024 · Updated 8 December 2025
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“If you’re new to exercise, begin with easier workouts like brisk walking, swimming, or light jogging. Gradually increase the intensity and duration of your workouts over several weeks. This process will help prepare your body for the demands of HIIT.”
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HIIT Programming: A Trainer's Guide to Building Effective IntervalsAug 12, 2026 · Updated 27 August 2026
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“Beginner/conditioning ratios: shorter work with longer recovery (for example, 1:2 or 1:3), like 20 seconds hard, 40 to 60 seconds easy.”
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HIIT Training for Beginners - Body Machine Fitness7 June 2024 · Updated 20 August 2025
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“It’s typically a good idea to ease into the HIIT lifestyle. Experts recommend starting with just one HIIT workout weekly for the first few weeks. You can get started this week with a .”
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“So don’t be intimidated by HIIT! Discover how this type of training can help you exercise more efficiently, and give it a try with our beginner-friendly plan.”
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“As we can see, there are many different HIIT workouts for beginners out there. Based on how much time you have, and how intense you want your workout to be, you can find the exercise that works best for your needs.”
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HIIT Workout for Beginners - 16 Zero-Equipment Moves8 October 2025 · Updated 31 July 2026
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“You don't need to master all 16 of these exercises at once. Pick a few that feel manageable, get comfortable with the form, and build from there. Add more moves as your strength and confidence grow.”
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HIIT for Beginners: 7 Tips to Jump-Start Your Workouts - Arena District Athletic Club26 February 2019 · Updated 18 May 2026
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“Before you pound out some sweat sessions, it’s a good idea to have some core knowledge about how to get started with HIIT. Here are a few tips to consider when including HIIT into your overall fitness routine.”
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“HIIT is suitable for beginners because the majority of the movements that should be programmed into a HIIT workout are simple to follow, simple to execute and you can change the difficulty via the intensity of the movements.”
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From Couch to HIIT: A Beginner's Guide to High-Intensity Interval Training25 July 2023 · Updated 27 July 2023
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“Before diving headfirst into HIIT, it’s important to take a few necessary steps. First and foremost, consult with a healthcare professional to ensure you’re physically ready for this high-energy workout. Next, assess your current fitness level honestly.”
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10 Best HIIT Cardio Workouts for Beginners (No Equipment, Trainer Approved)29 July 2025 · Updated 28 February 2026
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“HIIT cardio workouts are the ultimate beginner-friendly solution to getting leaner, fitter, and more confident in less time. These 10 science-approved routines help you stay consistent, burn more fat, and build endurance without needing a gym or expensive equipment.”
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21 Best HIIT Workouts From Top Trainers To Get Your Heart Rate Up Fast9 May 2025 · Updated 13 May 2025
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“For beginners, start with just 1-2 HIIT workout at home sessions per week, allowing 48 hours between for recovery. More advanced athletes can increase to 3-4 sessions while monitoring recovery.”
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HIIT for Beginners, A Comprehensive Guide on Getting Started - moveOn 89 | Pilates | Fascia | Physio27 October 2023 · Updated 3 December 2024
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“Start with shorter workouts and gradually increase the intensity and duration as your fitness level improves. Always warm up adequately before each session and listen to your body, allowing for rest and recovery between workouts.”