3 Quick HIIT Workouts For Beginners

High-intensity interval training (HIIT) doesn’t have to be intimidating for fitness beginners. In fact, if you are looking for results in less time, then HIIT is the way to go.

To see if HIIT is for you, we have developed three beginner level HIIT workouts over three different types of exercise to help you maximize your workout time.

Beginner Treadmill HIIT Workout

Pack in a high calorie burn when you do a 20-minute beginner HIIT treadmill workout on your NordicTrack treadmill. For beginners, we won’t use much incline, but as you advance, feel free to increase your incline to increase your calorie burn and the difficulty.

Time	Speed	Incline
0:00-4:00	3.5	0%
4:00-6:00	4.5	3%
6:00-7:00	6.0	3%
7:00-9:00	4.5	3%
9:00-10:00	6.0	4%
10:00-12:00	4.5	4%
12:00-13:00	6.5	4%
13:00-15:00	4.5	4%
15:00-16:00	7.0	4%
16:00-20:00	3.8	0%

Be sure not to skip your warm-up or cool-down before and after your HIIT workouts. This type of intense training will stress your body, so taking time to warm-up properly is vital to your health.

Beginner HIIT Workout Without Equipment

You don’t have to stick with equipment every time you want to dive into a HIIT workout. To work different parts of your body, try this 20-minute equipment-free beginner HIIT exercise program. For beginners, work through the exercise program below three times – resting a full minute between cycles. As you become more proficient, you can add more repetitions.

Exercise	Repetitions
Jumping jacks	30 seconds
Rest	10 seconds
Bicycle crunches	30 seconds
Rest	10 seconds
Sumo squats	30 seconds
Rest	10 seconds
Push-ups	30 seconds
Rest	10 seconds
High-knees	30 seconds
Rest	10 seconds
Plank	30 seconds
Rest	10 seconds
Front lunges	30 seconds
Rest	10 seconds
Supermans	30 seconds
Rest	10 seconds
Mountain climbers	30 seconds
Rest	10 seconds
Ski Jumps	30 seconds
Rest	60 seconds

Beginner Stationary Bike HIIT Workout

It is entirely possible to pack in a great HIIT workout on a stationary bike, especially if you have a NordicTrack S22i Studio Cycle, which gives you the most realistic riding experience.

If you have yet to get your own S22i, you will not be able to use the incline portion of this 20-minute beginner HIIT stationary bike workout.

Time	Resistance	Incline
0:00-3:00	4.0	0%
3:00-5:00	6.0	2%
5:00-6:00	12.0	2%
6:00-8:00	5.0	3%
8:00-9:00	13.5	3%
9:00-11:00	5.0	4%
11:00-12:00	15.0	4%
12:00-14:00	5.0	4%
14:00-15:00	18.0	4%
15:00-17:00	5.0	5%
17:00-18:00	18.0	5%
18:00-20:00	3.0	0%