Updated 08/28/2025
High-intensity interval training (HIIT) doesn’t have to feel overwhelming. In fact, if your goal is to see results in less time, then HIIT is one of the most effective training methods you can start with.
To help you get moving, we’ve outlined three beginner-friendly HIIT workouts — one on a treadmill, one without equipment, and one on a stationary bike. Each option is designed to maximize your workout time while keeping things approachable.
Beginner Treadmill HIIT Workout
A treadmill makes HIIT both safe and efficient since you can control your speed and incline at every step. If you’re just getting started, the NordicTrack T Series 10 Treadmill is a smart choice. It has a cushioned deck to reduce joint impact and auto-adjusting features to match your pace. If you want a little more room to grow, the Commercial 1250 Treadmill offers a -3% to 12% incline range that’s perfect for progressing your HIIT over time.
|
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% |
Pro tip: Always warm up with 3–5 minutes of walking before starting intervals and finish with a cooldown to recover properly.
Ready to try HIIT on your treadmill? Explore the NordicTrack T Series 10 or Commercial 1250 for beginner-friendly performance.
Beginner HIIT Workout Without Equipment
You don’t need machines to get the benefits of interval training. This 20-minute, bodyweight-only HIIT workout challenges your whole body using short bursts of effort followed by recovery.Cycle through the list below three times, resting for one full minute between each round.
|
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 |
Pro tip: As you progress, increase intensity by adding repetitions or shortening rest periods.
Want structured bodyweight HIIT guidance? iFIT offers guided no-equipment HIIT workouts you can follow at home.
Beginner Stationary Bike HIIT Workout
HIIT on a stationary bike is one of the best low-impact ways to boost cardiovascular fitness. With adjustable resistance and incline, you can challenge yourself without pounding on your joints.
The NordicTrack S24 Studio Bike is ideal for immersive studio-style rides, while the X24 Bike offers incline and decline for a road-like feel. Both connect with iFIT so your trainer can automatically adjust resistance and incline for you.
Here’s a 20-minute bike HIIT workout to get you started:
|
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% |
Ride smarter with the S24 Studio Bike or X24 Bike — both equipped for HIIT with iFIT’s adaptive coaching.
Why HIIT Works for Beginners
Research has shown that HIIT improves cardiovascular health, supports calorie burn, and builds muscular endurance — even with short workouts. For beginners, HIIT is especially effective because it provides measurable results in just 20 minutes, keeping motivation high.
Unlock thousands of guided treadmill, bike, and bodyweight HIIT workouts with iFIT, available on all NordicTrack equipment.
FAQs About Beginner HIIT Workouts
A treadmill or bike HIIT session that alternates between moderate and high intensity for 20 minutes is a safe place to start.
Yes. Treadmills like the NordicTrack T Series 10 and Commercial 1250 let you adjust speed and incline for controlled intervals.
Start with 15–20 minutes, including warm-up and cooldown.
Yes. Even short HIIT sessions have been shown to improve cardiovascular fitness and burn calories.
A bodyweight circuit with jumping jacks, squats, planks, and mountain climbers is highly effective.
The T Series 10 is an affordable entry model, while the Commercial 1250 offers more incline range as you progress.
Both are effective. Treadmills mimic running, while bikes provide a lower-impact cardio option.
No. You can use bodyweight workouts, but treadmills and bikes add variety and progression.
Disclaimer: The primary purpose of this blog post is to inform and entertain. Nothing on the post constitutes or is intended to be a substitute for professional medical advice, prevention, diagnosis, or treatment. Reliance on any information provided on the blog is solely at your own risk. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, and please consult your doctor or other health care provider before making any changes to your diet, sleep methods, daily activity, or fitness routine. Do not disregard professional medical advice or delay seeking it because of information available on this blog. NordicTrack assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
Sources:
https://www.healthline.com/nutrition/benefits-of-hiit
https://www.nordictrack.com/treadmills
https://www.nordictrack.com/learn/how-hiit-can-improve-your-fitness-performance/
