3 HIIT Workouts for Beginners: Start Interval Training and Sprint Running!

This biker loves interval training.

This High Intensity Interval Training (HIIT) guide is probably the best interval training guide in the galaxy.

My justification for such a bold claim?

We’re really good at this stuff, AND we have dinosaurs and Muppets.

Plus, lots of great gifs:

This runner can't do interval training.

We build custom interval training programs just like the ones in this guide for our 1-on-1 Online Coaching Clients, including workouts for at home, the gym, or even while traveling.

In this Ultimate Guide to Interval Training, we’ll cover:

What is Interval Training? What is HIIT?

These bikers love doing HIIT.

In 2018, High Intensity Interval Training (HIIT) was ranked the number one fitness trend by American College of Sports Medicine.[1]

Essentially, HIIT is just following a specific regimen where you vary your speeds and intensity throughout a shorter run, swim, bike, or row.

Any exercise can be a form of HIIT, but here’s a common routine:

  • Jogging lightly for three minutes.
  • Pushing yourself harder for a minute (run or sprint).
  • Repeating this cycle 4 more times.

Because everybody is busy and overwhelmed, fast results in the least amount of time leads to most people discovering HIIT. 

Wayne appreciates both HIIT and Stairway to Heaven.

You may be asking, “Steve, just how short and intense are we talking about here? Also your new haircut looks spiffy.

Thank you, you’re very kind.

So let’s explore the pros and cons of intervals.

What are the Benefits of HIIT? Why Should You Do Interval Training?

This man is currently doing sprint running.

The 1996 landmark Tabata study demonstrated the benefits of extreme HIIT.[2]

Dr. Izumi Tabata, from Japan’s National Institute of Fitness and Sports, was obsessed with interval training.

The doctor sought to see exactly what kind of gains were obtained from short, intense, periods of exercise. He conducted an experiment with Olympic athletes on stationary bikes and put them through intense bouts of exercise followed by short periods of rest.

The results were fascinating.

Compared to regular cardio, HIIT had a greater impact on improving BOTH:

  • Aerobic increases (endurance).
  • Anaerobic increases (power).

Even crazier? Tabata was able to demonstrate improvements in his athletes with just four minute bursts.

So what’s happening here?

Simple: your heart is a muscle.

If you keep your heart beating at a constant rate, never expanding it outside of its comfort zone, it will never grow stronger.

By introducing chaos and pushing your muscles outside of their comfort zone, they must adapt and grow more resilient in order to survive.

Cap here wants you to know interval training helps you run faster AND longer.

Intense interval training challenges your heart by constantly forcing it outside of its comfort zone.

In other words: progressive overload – the same concept behind building strength.

Since Tabata’s 1996 study, many other trials have shown the benefits of interval training. Such as:

HIIT for Weight loss. A study in the Journal of Obesity found participants were able to lose more body fat following a HIIT program compared to regular cardio.[3]

This makes sense, because other studies suggest high intensity interval training burns more calories than a “steady state” workout.[4]

Revving up your effort requires more out of you, including calories. If you’re interested in HIIT for weight loss, you might be on the right track.

Keanu wants you to know weight loss with interval training can work!

Plus, interval training can take less time than steady state cardio.

The average interval training workout is 20 minutes or less.

However, I should note that a meta-study (a review of multiple studies) found no real difference in fat loss between HIIT and steady-state cardio.[5] We’ll talk about this, and the impact of diet for weight loss later. 

HIIT for lowering blood sugar. Managing blood sugar is really important for health, and not just for diabetics.

Those trying to lose fat should be aware of their blood sugar and corresponding insulin levels.

The good news for our current discussion? HIIT has been shown to help lower and manage blood sugar levels.[6]

HIIT for heart health. Touching on the “antifragile” topic again, HIIT has been shown to help with overall cardiovascular health.

It does so in the same way traditional endurance training does, but at a fraction of the time (almost half).[7]

Sold? Me too.

Let’s chat about how to actually do some interval training.

What’s an example of Interval Training? How to do interval running

This man is climbing stairs for HIIT.

The key to HIIT is being able to go from “easy” to “difficult.” All sorts of different exercises can get you there:

  • Aerobic (cardio).
  • Bodyweight (strength training).
  • Resistance (weight training).

HIIT is generally associated with running (aerobic), so we’ll devote this section to just that.

The easiest way to experiment with HIIT would be to run.

Here’s how to start with a basic HIIT running workout. Go to a park in your neighborhood. Warm up with some light jogging, high knees and mobility – leg swings, arm swings, etc,

And then begin your workout!

  • Run/jog at a brisk pace for 30 seconds.
  • Jog/walk at a slower pace for 2 minutes.
  • After your rest, shoot for another 30 second run/jog.
  • Continue until you get tired or after about ten “push/rest” intervals.

And BAM! You just did HIIT.

Don’t get disheartened if you find yourself stopping a lot during your first week of HIIT training. 

Andy Dwyer hates running, but I bet he'd like HIIT more.

You’ll be surprised how quickly you get better at this!

Also, “running” or “jogging” is subjective. Whatever walking fast means to you is great. Do that for your periods of intensity.

It should be noted, that the entire “Couch to 5K” concept rests on interval training through running.

It’s all broken down into “walking,” “jogging” and “running.”

If you’re curious, check out our in-depth Couch to 5k review. If want to start interval training, “Couch to 5K” could be a good way to do it.

More of an indoor person?

Consider a treadmill, where it actually sets intervals for you based on your desired difficulty. We’ll be talking about machines a lot more in the next section, but a treadmill is all you need to do a HIIT workout.

Experiment with the speed and incline to find a setting that you would consider “intense.” Many machines can be programed to flip between this and an “easy” setting.

And you know what that means… boom! It’s built for HIIT.

Want us to just tell you EXACTLY what to do and how to train? Awesome. This is what we do for a living, and we’re really good at.

How do HIIT Workouts Work? (More HIIT cardio to choose from)

Biking is perfect for HIIT.

There are a lot of different aerobic exercises for HIIT cardio.

For example, you could jump on a bike, which is like HIIT running but with wheels (duh):

Kermit loves interval training on his bike.

Every spin class is based on HIIT cycling (SoulCycle, Flywheel, or even your local gym now has spin classes).

They’re popular for a reason, and you can make a friend or two!

Here are some more examples of interval training:

  1. Elliptical. If it has a dial for resistance, it can be used for interval training. For a couple minutes, go on low resistance (0-2 level). Then crank up the resistance for one minute (up to 8-10). Repeat this process 12 times, which will give you a 20 minute workout.
  2. Stair Climber. Much like the elliptical, alternate between periods of low intensity for two minutes, then one minute for high intensity. The difference with the climber is the dial will control the speed of the stairs. Be careful.
  3. Rowing machine. Start with a two minute warm up. On minute three however, row like you’re being chased by the Kraken for a full 60 seconds. Then catch your breath. The rowing machine might be hard to do for a full 20 minutes, since it’s a lot of upper body. Shoot for ten minutes at first.
  4. Jumping rope. Jumping rope is a full body exercise. Also, it’s fun. There’s no dial here, your own body controls the pace of the jump. Follow the same two minute easy, one minute intense as above. Jump rope can also be done with friends!

This dino loves jump rope for HIIT.

So far we’ve just been talking about aerobic exercises.

Let’s cover our other categories, of bodyweight and resistance.

What Are the Best HIIT Exercises? (Two Other Forms of Interval Training)

Rowing can be a great way to do interval training.

“Steve, this all sounds great. But I hate running!”

Confession: So do I.

So I get my cardio in other forms!

Here are some bodyweight exercises to get going on HIIT:

  • Burpees. Stand up, then squat down, kick your legs out, do a push-up, bring your legs back in, and explode up into a jump. Try to do 20 repetitions, then rest for two minutes. Repeat until you hate yourself:

  • Push-ups. For 20 seconds, do as many push-ups as possible. Rest. Then do it again. If you’re worried about proper form, check out our push-up guide and watch this:

  • Pull-ups. Same idea as above, do pull-ups for 20 seconds, then rest. If you can’t do a pull-up, we got you covered in our pull-up progression guide:

Let’s now chat some Weight Training Examples for HIIT:

  1. Kettlebell swing. For ten minutes, do 20 kettlebell swings on every minute. This will be intense, and worthy of congratulations when you’re done. Check out our 20 Minute Beginner Kettlebell Workout for everything you’ve ever wanted to know about kettlebells.
  2. Battle ropes. If your gym has battle ropes, they’ll be a great tool for HIIT. For intensity, the amount of slack in the rope determines the load. The more slack on the rope the tougher, and more intense, the workout. Also, don’t get stuck in just up and down movements. Variation will target different muscles.
  3. Weight lifting. The critical piece will be moving from one exercise to another, for example the bench press to the lat bar: we call this circuit training!

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.

Push-ups to pull-ups, back to push-ups, only resting briefly from one exercise to another.

Circuit training would be perfect to mix into a HIIT workout, since you can design your circuit to be very intense.

Check out our post for 15 Circuit Training Routines to choose from.

Plus, there’s a Batman workout hidden in there. You’re welcome.

We create custom HIIT programs for busy people like you that are ACTUALLY fun. If you’re looking for a supportive coach to guide you and tell you exactly what to do each day, we got you covered!

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If you just want a beginner circuit to get started with, you can try out our Beginner Bodyweight Workout Routine. Plus you can download a free worksheet to track your progress with this circuit when you join the Rebellion below:

Oh what’s that? You want to have even MORE fun while getting the benefits of HIIT? Let’s think outside the box:

Let's get crazy with Interval Training

Basketball, tennis, soccer, and Ultimate (frisbee) are AMAZING styles of exercise that use interval training (it’s all start and stop!).

Run here, catch this, and wait for the next round to start.

That’s what we’re looking for in a HIIT workout.

So pick a form of FUN exercise that gets your heart racing faster and slower throughout the activity (yes, I suppose even THAT activity would count).

Is HIIT Good for Losing Weight? Is Interval Training Good for Losing Weight?

This mermaid is interested in HIIT for weight loss.

My guess is that you’re reading this article because you’re trying to get the most efficient “bang for your buck” when it comes to getting in shape.

And HIIT is a great form of exercise and COULD help with weight loss.

I will, however, lower some of these outlandish claims that exist in the media.

For example, Time magazine calls HIIT “miraculous” in one article.[8]

That’s a little much, even for me, who writes for a living on why you should work out and likes using hyperbole for effect.

Seriously, I’m better at it than ANYBODY ON THE PLANET.

Ahem.

Cardio, strength training, and HIIT all have many benefits.

HIIT deserves praise, but exercise in general deserves praise. As we discussed in our “Cardio vs HIIT vs Weights” post, all three forms of training have their place, and the best one for you is the one you actually do.

And strength training. Always strength training.

This Muppet knows strength training will help him gain muscle and lose weight.

So to answer your question, is HIIT the secret and only weapon for weight loss?

Nah, it’s just great exercise.

And exercise is important.

But If you want to lose body fat, how you eat will be responsible for 80% of your success or failure.

This means that I don’t care how many intervals you do, it’s not gonna help you lose weight if you don’t also fix your nutrition.

You can read our Beginner’s Guide to Nutrition if you want more information.

And if you want to download our free 10-level Nutrition Guide to help you fix your diet starting today, you can do so by signing up in the box below:

Getting Started with Interval Training

These pirates are ready to do some HIIT.

When it’s time to advance your high intensity interval training, think about the following:

  1. Frequency. This would be the number of intervals in your workout.
  2. Intensity. How hard are you going in each interval.
  3. Time. How long are your intervals, resting periods, etc.

Maybe you start out doing 3 intervals of intense running.

Once it becomes routine, bring it up to 4.

Maybe you crank the resistance on your stationary bike to “8” during your intense interval. When it becomes normal, bring it up to “10.”

Maybe you do pull-ups for 20 seconds. When you’ve got a good handle on that, aim for 30 seconds.

This mindset will keep you advancing in interval training.

Consistency is the name of the game. Even just doing a HIIT workout once a week will help you progress in all three categories.

Mistakes to Avoid When Doing High Intensity Interval Training

Don't anger people by doing HIIT wrong.

There’s a lot to consider when embarking on a HIIT practice.

No matter which routine you end up starting with, make sure you follow these words of wisdom:

  1. Ease into it. As the saying goes, “you must walk before you can run.” The importance is building a HIIT practice. If you need to go “less intense” before progressing to “intense,” that’s fine. It’ll help build your aerobic capabilities (endurance), which will be important when working on intensity. Start with walking.
  2. Keep proper form. Doing your movements correctly will help prevent injury. Here’s how to run properly. This is even more important in your later intervals, where you may be exhausted and tired. If you find yourself breaking form, go ahead and slow down. Intense isn’t worth an injury.
  3. Get rest. Our bodies actually build muscle while we are resting. So take some “off days” from your HIIT practice. Want to stay active on these days? Do some fun exercise!

Take it easy, focus on your form, and make sure to prioritize rest.

HIIT Timer Recommendations

A timer is great for doing interval training.

HIIT centers on doing intervals.

One moment it’s intense, the next you’re onto a short rest break.

A good way to know when it’s time to go from one sequence to the next is a timer. A loud “beep” can tell you when it’s okay to catch your breath or when you have to kick it in gear.

Here are 5 HIIT timers you can try out:

  1. Runtastic. Don’t let the name fool you, this free app is for more than just running. You can customize for many different interval workouts, depending on what exercise you go with. And the interface looks slick.
  2. Seconds. It’s free and customizable to any form of HIIT. It can also integrate with your music, which is pretty sweet.
  3. Seven. If you’re new to HIIT, Seven would be a good app for you. It’s free, plus it has illustrations for exercises. You also get to customize your own virtual personal trainer, which may be the future of fitness. The bots are coming…
  4. Sworkit. First off, it’s a clever name (taken from “Simply Work It.”) Second, it’s free. Third, it can display your workout, goals, and calories burned. I like it.
  5. J&J Official Seven Minute Workout. This free app from Johnson & Johnson is actually really awesome. It has premade workouts you can choose form based on your fitness level, or tweak them to make it your own.

Also, we need to talk about interval timers. Most of the apps referenced are completely customizable.

For example, you can change the intense interval from 120 seconds to 90 seconds.

This is critical, because it’s up to you to decide how long you can do intense vs. rest.

Generally, folks recommend one minute of intensity and then two for rest when doing HIIT.

However, this all depends on the individual, and exercises performed. Burpees are tougher to do than jumping over a rope.

So feel free to make changes like 30 seconds of intensity and three minutes of rest. Make it your own.

Whatever way you chose to do HIIT, is fine, as long as you actually do it. The benefits of HIIT kick in when going HARD for you.

In other words, you don’t have to be an Olympic athlete to get the benefits of HIIT.[9]

A light jog totally works. Just don’t do it in a mascot costume.

Running - just don't fall over!

As we discussed, if you’re consistent, you’ll improve.

So don’t stress on where you have to start.

For now, download an app and get going.

I hate multiple choice. Pick a HIIT workout for me!

This lego loves running for HIIT.

Let’s power walk as our form of HIIT. 

This is an example of a beginner HIIT workout we might prescribe for our Coaching Clients who are starting to train for their first 5K.

Let’s do seven intervals, two minutes each:

  1. Warm-up. For three minutes, walk at an easy pace.
  2. Intervals. For the first 60 seconds, power walk, like you’re trying to beat someone to the front of the line at Starbucks.
  3. For the next 60 seconds, just walk.
  4. Repeat six more times.
  5. Cool down. You can do some more light walking, or a little bit of stretching here would be great.

Total time: 20 minutes.

I want to stress, that you can do just about any exercise in exchange for this routine. Just minus “power walk” and add “push-ups and bodyweight squats”

It’ll still be a great HIIT workout.

“But Steve, that’s still multiple choice!”

Right, right… sorry. Stick to power walking! Done!

How to Start Interval Training now

These two girls jump for their interval training.

Do our power walking routine above. It’s a great place to start.

Remember, our goal at this stage is “build the habit.”

We can work on “whoa, that was intense” later.

If you’re looking for EVEN MORE stuff to do, we have a few options for ya:

1) Check out our popular 1-on-1 coaching program. You’ll work with our certified NF instructors who will get to know you better than you know yourself and program your workouts and nutrition for you.Nerd Fitness Coaching Banner

2) Our self-paced online course, the Nerd Fitness Academy.

The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles, a questing system, and supportive community.

There’s a zillion ways to do HIIT, so don’t let the options paralyze you.

Pick one, anyone, and get to it.

Interval training, in any form, is a solid fitness choice and a great practice to have in the workout arsenal.

Any questions?

Which HIIT workout style is your favorite?

Leave it in the comments below!

-Steve

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All photo credits can be found in this footnote.[10]

 

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