The 4-Week HIIT Plan for Beginners

Jessica Smith
by Jessica Smith
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The 4-Week HIIT Plan for Beginners

Even if you’re new to exercise, you’ve still probably at least heard of HIIT when it comes to working out. High-intensity interval training offers many benefits including improving your cardiovascular health, fitness level, stamina and endurance in addition to burning more fat and calories in less time. This four-week HIIT plan for beginners is designed to introduce you to interval training and ease into it safely — gradually building up your threshold and ability to handle more intensity over time.

While HIIT training can be an intense way to work out, the great news is your level of exertion is relative to your fitness level. As a beginner, even walking intervals can be used for this type of training — if an adequate amount of intensity is achieved.

To help avoid injury and overtraining, we’ve also included suggested weekly cross-training schedules to help you create a balanced fitness program.


Week 1: Walking Intervals
Alternating periods of fast-paced walking with recovery helps you create a foundation to build your fitness and cardio endurance.

Week 2: Bodyweight Strength Circuit
This week focuses on multi-muscle moves designed to bring your heart rate up while also building strength and endurance. It also includes an 8-minute total-body stretch as active recovery.

Week 3: Kickboxing Intervals
Learn proper punching form and technique as you go — no previous kickboxing experience is required. Both high- and low-impact options are available, so you can make the moves work for you.

Week 4: Cardio Intervals
Now that you’ve built up cardio endurance, this week takes it to the next level with periods of higher intensity and moderate steady state cardio.

Please be sure to listen to your body throughout the sessions. Modify or skip any moves that are too much for your current level.


Leave a comment below, and let us know that you’ll be joining us in this series. You can also check in on social media using the hashtag #MyFitnessPal (also tag @MyFitnessPal). We’re here to support each other and be accountable. Don’t be shy, we’re in this together!

Looking for a full at-home program that includes everything from high-intensity interval training to total-body strength training, brain fitness, prehab exercises and more? Check out “Walk STRONG: 6 Week Total Transformation System!” This balanced program has everything you need to succeed, including online support and accountability.

About the Author

Jessica Smith
Jessica Smith

As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami. She now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit to learn more about her fun, results-driven programs for all levels of exercisers.


925 responses to “The 4-Week HIIT Plan for Beginners”

  1. Avatar Lee says:

    I’m in!

  2. Avatar Heidi says:

    I’m in!!! What a great way to kick off the new year!

  3. Avatar Anita Schlabach says:

    I’m in. How do we get the workouts?

    • Avatar jessicasmithtv says:

      HI Anita! So glad you will be joining us! The workouts will be posted once per week here on MyFitnesspal.. You can use this page as your reference – the links will be added each week once the videos go live 🙂

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    I wouldn’t miss it for anything. Happy New Year everyone. Thanking you with Gratitude Jessica for all you do for us to keep us moving.

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    Bad knees, but I will try anything once. Will there be mods for those of us who have a bit of knee issue?

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  150. Avatar Robin DeBates says:

    Yes, please! I’ve been wanting to get back into HIIT for almost a year and know I can’t take on Jillian’s videos right now.

  151. Avatar deebriese says:

    Ok Im in wanting to try hiit! And love Jessica Smith!

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  189. Avatar Johanne Belanger says:

    Please add a version for advanced or moderate level of HIIT TRAINING @myfitnesspal

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  333. Avatar Lena says:

    I’m in! I just wish I could set a reminder on the app or a notification when the daily video is available!! Would make it Easy for lot easier to. Follow along…

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  336. Avatar Katherine Perez says:

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  366. Avatar Noora says:

    Definately in

  367. Avatar dianalaadoradora says:

    Did today’s … is it to be done everyday for a week??

  368. Avatar Devi Lie says:

    i am in

  369. Avatar Denise Lim says:

    I’m in for it!

  370. Avatar sharron skillman says:

    I´m in!

  371. Avatar Les says:

    I’m in

  372. Avatar Soowei Jo says:

    I’m in!

  373. Avatar Liessa Depotter says:

    I’m in!

  374. Avatar Hannah says:

    I’m in, will need to be advanced

  375. Avatar Sarah says:

    I’m in !

  376. Avatar seena says:

    I am in

  377. Avatar Carol says:

    I’m In!

  378. Avatar Vash says:

    I’m in

  379. Avatar Amy says:

    I’m in!

  380. Avatar Shelby says:

    I’m in

  381. Avatar slprout says:

    I’m in

  382. Avatar StoL says:

    Considering! 🙂

  383. Avatar hootsman says:

    I’m in

  384. Avatar Alison says:

    I’m in

  385. Avatar Laura says:

    I’m in…where will I find the workout info and details?

  386. Avatar SM says:

    I’m in.

  387. Avatar HAC says:

    I’m in

  388. Avatar bethks says:

    I’m in!

  389. Avatar Merry Schwarz says:

    I’m in!

  390. Avatar Tina Belliveau says:

    I’m in!

  391. Avatar Teri says:

    I’m in!

  392. Avatar TOS says:

    I’m in

  393. Avatar Craig says:

    I’m in

  394. Avatar momma2boys says:

    I’m in.

  395. Avatar Belllina says:

    Count me in

  396. Avatar Keyshia says:

    I’m in!!

  397. Avatar Melanie Cordero says:

    I’m in !

  398. Avatar Sandra says:

    I am in!!

  399. Avatar Katie PT Hill says:

    I’m in

  400. Avatar Tammie Hull says:

    I’m in

  401. Avatar Laura Davis says:

    I’m in

  402. Avatar Laura Beagley says:

    I’m in… what happens next?

  403. Avatar Kurt Normington says:

    I’m in

  404. Avatar Michael Willette says:

    I’m in. Let’s do this!

  405. Avatar Polska76 says:

    I’m in

  406. Avatar Johnny G says:

    I keep hearing how great this type of workout is so I’m gonna give this a try.

  407. Avatar Jade says:

    I’m in

  408. Avatar Lisa Hernandez-Cuebas Watkins says:

    I’m in

  409. Avatar Sherry Reimer says:

    I’m in.

  410. Avatar Lisa Williamson says:

    I’m in for this interval training for beginners for sure!!

  411. Avatar Jess says:

    I’m in but where can I see the workout details??

  412. Avatar Carolyn says:

    Im in too…need interval info ASAP

  413. Avatar Sheree says:

    I’m in

  414. Avatar Joanne says:

    I’m in. Let’s get started.

  415. Avatar Christine says:

    I’m in! New year, time to try a new workout 🙂

  416. Avatar Kimberly says:

    I’m in. Did I miss the first week yet?

  417. Avatar Caren Clay says:

    I’m in, I really love Jessica’s workwouts!!

  418. Avatar Dave says:

    I’m in also, do you send a link?

  419. Avatar lee johnstone says:

    I’m in

  420. Avatar Dara says:

    I’m in

  421. Avatar Kara Lawson says:


  422. Avatar Christelle Exile says:

    I’m in!

  423. Avatar Tierra says:

    I’m in. Where can I find the details?

  424. Avatar Vicky Normyle says:

    I’m in, where will the video be?

  425. I’m willing to give it a go.

  426. Avatar Tim Zuck says:

    I am in!

  427. Avatar Sambo says:

    I’m in

  428. Avatar Nancy Melchert Uden says:

    I’m in

  429. Avatar Stormy Ryans says:

    I’m in

  430. Avatar Adeb says:

    i’m in too

  431. Avatar Vanessa says:

    Is this free?I’d like to join in.

  432. Avatar Lucie says:

    not a beginner but in for sure

  433. Avatar 3Durant says:

    I’ll join.

  434. Avatar Rebeka Szucs says:

    I’m in!

  435. Avatar Walter says:

    I’m in. Where can I find the video?

  436. Avatar Frances Williams says:

    I’m in. A real beginner.

  437. Avatar Jennifer says:


  438. Avatar Carolyn R. Pilgrim says:

    I’m in.

  439. Avatar Tracy says:

    I’m in. Please provide more info.

  440. Avatar Grace Coran says:

    I’d like to join in! How do we receive the workouts? Thanks!

  441. Avatar Julie says:

    I’m in

  442. Avatar Liz Gooden says:

    Sounds like a great way to start 2017! I’m in!

  443. Avatar Eva-Maria Burford says:

    I am in. Where will I be able to find the workout info? Thanks

  444. Avatar Diane says:

    I’m in

  445. Avatar Colette Jackson Hollenquest says:

    I’m in

  446. Avatar Jean Thompson says:

    I’m in

  447. Avatar Suzanne says:

    I’m in

  448. Avatar Elizabeth Cencetti says:

    I’m in. Just done the first HIIT walk workout and feel great.

  449. Avatar Byron says:

    I’m in

  450. Avatar phssports says:

    I’m in

  451. Avatar Jon says:

    I’m in

  452. Avatar Terri says:

    I’m in

  453. Avatar Kendra Thouless says:

    I’m in! What a great way to start 2017

  454. Avatar disqus_mPJQ5by0Ta says:

    I’m in!

  455. Avatar Amber Hayes says:

    I’m in!

  456. Avatar Jason says:

    I’m in

  457. Avatar Lisa Zettler says:

    I’m in … ready to start

  458. Avatar Susan says:

    I’m in!

  459. Avatar Mark Cox says:

    I’m in

  460. Avatar Jason says:

    Where do you get the workout info?

  461. Avatar GarethS1980 says:

    Im in heres to a great 2017

  462. Avatar Robert Reed says:

    I’m in. Ready for the details.

  463. Avatar Angela says:

    I am in!

  464. Avatar Meredith Ellison says:

    I’m in.

  465. Avatar Chris says:

    Can’t wait to start this! Let’s go!

  466. Avatar Kristin Brueggeman says:

    I’m in

  467. Avatar Candy Haessler Slane says:

    I’m in! Let’s do this!

  468. Avatar Bena says:

    I’m in!!!

  469. Avatar Angie Grong says:

    I am in!

  470. Avatar swesa says:

    I’m in!

  471. Avatar Gabriela Bonilla says:

    Im in.

  472. Avatar Yiorgi S says:

    Ok… I’m there too.

  473. Avatar Omneya Osama says:

    Definitely in

  474. Avatar Jamie says:

    I’m in

  475. Avatar nasamp88 says:

    Has anyone been able to find the first workout?

    • Avatar Bill says:

      Posting tomorrow

      • Avatar nasamp88 says:

        Are you just getting that information from the article or are you affiliated with the program? The article was posted yesterday so the first video should have been posted today. I just want to make sure I don’t miss it.

  476. Avatar Bill says:

    I’m in…

  477. Avatar sahlah sohail says:

    Im in! How to get started?

  478. Avatar Jessica says:

    I’m in! Love me some #HIIT 🙂

  479. Avatar Chantal says:

    Where are the workouts?

  480. Avatar Carla says:

    I’m in!

  481. Avatar Karen says:

    I’m in

  482. Avatar Danielle says:

    I’m in!

  483. Avatar RoadstarWV says:

    I’m in.

  484. Avatar Kristi says:

    I’m in! Info?

  485. Avatar Colleen O'Brien says:

    I’m in! And really excited to start this new program!

  486. Avatar Juli says:

    I’m in, but scared

  487. Avatar Clarissa says:

    I’m in!

  488. Avatar Juli says:

    Where do I find workouts?

  489. Avatar Ashley Peterson Temples says:

    I’m in

  490. Avatar Debbie says:

    I’m in! New Year, new me!!

  491. Avatar Thea Miskel says:

    I’m in

  492. Avatar Kim Pasteur says:

    I’m in!

  493. Avatar Brittany zigich says:

    I’m in!

  494. Avatar Anne Trapani Brigando says:

    Where will I find the workouts??

  495. Avatar Toni Halasinski says:

    I’m in!

  496. Avatar Melissa says:

    I’m in! How do we access the workouts?

  497. Avatar Bella Music says:

    I’m in

  498. Avatar La Quita says:

    I’m in can’t wait to get this back on track!

  499. Avatar Annie says:

    I’m in

  500. Avatar Linda says:

    I’m in! Love me a good HIIT workout.

  501. Avatar Kareem Ali says:

    I’m in

  502. Avatar Michael Miller says:

    Where’s the work out. Thought I signed up…

  503. Avatar Heike Franz says:

    I am in, too.

  504. Avatar berrybankgirl says:

    I’m in, I need to move to more.

  505. Avatar Keri says:

    I’m in looking forward to the challenge

  506. Avatar Connie B says:

    I’m in

  507. Avatar MattyT says:

    I’m in!

  508. Avatar Meg Parker says:

    im in! lets do this!

  509. Avatar Maya Sullivan says:

    I’m in!

  510. Avatar Caylynn says:

    Videos should start Jan. 2. Where are they?

  511. Avatar Maryann says:

    I’m in!

  512. Avatar Ej says:

    I’m in.

  513. Avatar Annie says:

    I’m in! What’s next?

  514. Avatar Lynn says:

    I’m in and ready for the challenge!

  515. Avatar Leanne says:

    I’m in!

  516. Avatar Nicole Brown says:

    I am im, i am a beginner, this time around, and trying to get my fitness back on track. Let me know the details, thanks

  517. Avatar Redeemed says:

    I’m in

  518. Avatar Camile Escalante says:

    I’m in, where do I get started?!

  519. Avatar Krisi says:

    I’m in, let’s do this!

  520. Avatar Chelsea Thornton says:

    I’m in!

  521. Avatar Lorm says:

    I am in!!

  522. Avatar Ciara says:

    I love your YouTube channel, I’m in! Just finished the first workout

  523. Avatar Max says:

    I’m in!

  524. Avatar MedShred says:

    I’m in!

  525. Avatar Katie says:

    I’m in. I also need to k oenwhere to find the workouts.

  526. Avatar Stacia Armstrong says:


  527. Avatar Noelle says:

    Me too! I’m in!!!!

  528. Avatar Suebee says:

    1st workout done. Looking forward to the rest of the program.

  529. Avatar Andy Mahler says:

    I’m in

  530. Avatar Connie says:

    I’m in

  531. Avatar Ally Farcas says:

    yay i am in!

  532. Avatar Lindsay Collum says:

    I’m in!!

  533. Avatar Titus says:

    I’m in

  534. Avatar Ejb says:

    I’m in. Waiting for the first video!

  535. Avatar Jodi Ellis Sullivan says:

    i’m in

  536. Avatar Kadee says:

    People are saying they done the first one. Where is it?

  537. Avatar Lori says:

    I’m in!!

  538. Avatar Jamie Boatright says:

    I’m in!

  539. Avatar Mac0730 says:

    I’m in

  540. Avatar Leslie says:

    I’m In!

  541. Avatar Samantha says:

    I’m in

  542. Avatar Tammy says:

    I’m in!

  543. Avatar Ashley says:

    I’m in but has it already started?

  544. Avatar Leslie says:

    The videos are on Jessica’s youtube channel – just found the first one!

  545. Avatar Dom says:

    I’m in!

  546. Avatar Nancy says:

    I’m in.

  547. Avatar Robert Ducote says:

    I’m in

  548. Avatar Megan says:

    I’m in!

  549. Avatar Shauna says:

    I am in!

  550. Avatar Janet says:

    I want to join in!

  551. Avatar Anita says:

    I’m in, where do we find the workouts?

  552. Avatar David Purser says:

    I’m in!

  553. Avatar Sharon says:

    I’m in! I am confused though… do we do the same workout all week?

  554. Avatar Barbara says:

    I’m in.

  555. Avatar Beth says:

    I’m in!!

  556. Avatar Pat Stathis says:

    It’s a new year and I’m ready to shake up my life so send me the info

  557. Avatar Metalmama88 says:

    Im in! Todays the day for HIIT Week 1, where do I find it?

  558. Avatar Intercessor says:

    I’m always willing to join in with Jessica. She is great, a wonderful fitness coach and encourager.

  559. Avatar Krystle says:

    I’m in! Where do I go to get the full workout?

  560. Avatar Lauren says:

    I’m in!

  561. Avatar Cherie says:

    I love the Walk Strong videos. I’m interested in this too.

  562. Avatar Manu says:

    I’m in_ where do I find the plan?

  563. Avatar Michele says:

    Yes please!

  564. Avatar Bridget Cowie says:

    i’m in

  565. Avatar Chuck says:

    I’m in.

  566. Avatar DeeDee Washington Smith says:

    I’m in! Can’t wait to get started and finally get the rest of this baby weight off me 🙂

  567. Avatar Tammy Cook says:

    I’m in – when/where do we start?

  568. Avatar Hella says:

    I’m in – waiting for further information, though?

  569. Avatar kelly hughes says:

    Im in!!!

  570. Avatar Jose Cruz says:

    I’m in

  571. Avatar Corinne says:

    I’m in!

  572. Avatar Simone Heidrich says:

    I definitely want to participate in this!!

  573. Avatar Samantha moss says:

    I’m in

  574. Avatar Alizah says:

    I would like to join

  575. Avatar Erin Quinn says:

    I’m in

  576. Avatar Joan S says:

    I’m in.

  577. Avatar Pam Livingston says:

    I’m definitely in. I did the first workout this morning and it was great. Thanks!

    • Avatar Juli says:

      Where did you find the workout?

      • Avatar Pam Livingston says:

        I found it on YouTube. I subscribe to Jessicasmithtv on and it showed up this morning. There is only one workout so far and I’m not sure if we’re supposed to do the same workout everyday. I’m still waiting for more information.

  578. Avatar Lily says:

    I’m in…now what?

  579. Avatar Juli says:

    Where do you find the workouts?

  580. Avatar Vanessa Lecy says:

    I’m in!!! Where do I get the workouts?

  581. Avatar Nikki says:

    I’m in..let’s get it started

  582. Avatar cybelle says:

    I’m in!

  583. Avatar Ladi Shaw says:

    Okay, I’m in! Just tried the first video, with my brand new Fitbit. 😀

  584. Avatar Surya says:

    I am in

  585. Avatar Carrie says:

    This sounds like exactly what I’m looking for! I’m excited to get started!!

  586. Avatar Tracy Janes says:

    I’m in! Please!

  587. Avatar Debbie Schaeffer says:

    I’m In!

  588. Avatar Shari Woodruff says:

    I’m in!

  589. Avatar Katka says:

    I´m here

  590. Avatar Marla says:

    I’m in!

  591. Avatar Jenny Altenburg says:

    I’m in

  592. Avatar Heather says:

    I’m in

  593. Avatar Cheryl Homa says:

    I’m definitely in!!!

  594. Avatar Stacy Kroptavich says:

    So excited! I’m in! I found the first workout on Jessica’s youtube channel, Jessicasmithtv but don’t see the workouts for the rest of this week yet. Anyone know what they are or where I can find the list?

  595. Avatar carrie bond says:

    You can find the first video by clicking on the fall plan or the yoga plan. That takes you to u tube. Then, click the search bar at the top of the page and type in Hiit for beginners: 4 week plan. Workouts will then pop up. The 3rd one down is the 1st one.

  596. Avatar EPall says:

    I’m in and look forward to it!

  597. Avatar Vicki says:

    I’m in….where will I find the workout info and details?

  598. Avatar Krista Cram says:

    I am in

  599. Avatar CherylT says:

    Count me in. I just completed the first workout and I feel awesome! So glad that some friends clued me into this.

  600. Avatar Laurie says:

    I’m in. Will the week’s info be found here?

  601. Avatar Robin B says:

    I’m in!

  602. Avatar Nancy Christensen says:

    I’m in

  603. Avatar Gidget says:

    I am in…..where do i go for the weekly info

  604. Avatar Donna says:

    I’m in!! Love your videos and looking forward to a healthier 2017 thanks to you!!

  605. Avatar Rena says:

    I’m in

  606. Avatar Annette says:

    I’m in

  607. Avatar ross says:

    I’m in

  608. Avatar JoLene Rice says:

    I am in!!!!! Need to start exercising!!!!!!!

  609. Avatar Intercessor says:

    I am always in for what Jessica has. She is a great workout coach and encourager.

  610. Avatar Nesha2799 says:

    I’m in

  611. Avatar Gaby Cervantes says:

    I’m in! I love Jessica’s workouts

  612. Avatar Tina Dwyer says:

    Im in 🙂

  613. Avatar Marta Machado says:

    I’m in! 🙂

  614. Avatar spunky2go says:

    I’m in!

  615. Avatar Bri says:

    I’m in!

  616. Avatar oh sheila says:

    I am in

  617. Avatar Lucia Catalano says:

    I’m in where are workouts and details??

  618. Avatar Paul McLardie says:

    I’m in

  619. Avatar Lucie says:

    Day 1 done great workout!

  620. Avatar Tawa says:

    I’m in

  621. Avatar Esme says:

    I’m in !

  622. Avatar Tra says:

    I’m in and subscribing to the Youtube channel jessicasmithtv for my first work out today!!!

  623. Avatar Wendy Miller says:

    I’m in. Today’s workout kicked my a$$.

  624. Avatar Roberta says:

    I’m in

  625. Avatar Kristine Dougherty says:

    I’m in!!

  626. Avatar Susan Thomas says:

    I’m in. Gotta get over this sickness first 🙁

  627. Avatar Karla says:

    I’m in

  628. Avatar Molly says:

    I’m joining.

  629. Avatar Karen McGrady Hendrix says:

    Day 1 completed!

  630. Avatar Ruby says:

    Definitely in!

  631. Avatar MrsFitzie says:

    Im in

  632. Avatar Jen says:

    How do we add this exercise to our diary? I don’t see HIIT on the list of exercises.

  633. Avatar Margaret Dugan says:

    I really enjoyed the first workout! I am in!

  634. Avatar Mayra says:

    I’m in!!

  635. Avatar Donald Porter says:

    OK, it is time for me to get back into my military shape, not “A” shape… Lol. I’m in folks, what’s next…

  636. Avatar Chrissy says:

    I’m in too full of motivation today

  637. Avatar Lexie says:

    I’m in…let’s do this!!!

  638. Avatar Mike Dinsdale says:

    I’m in. I’m a fat 50 and need to be a thinner 51. Great start for my low level of exercise. Thanks Jessica.

  639. Avatar Sanaii says:

    I’m in.

  640. Avatar Corinne says:

    I’m in.

  641. Avatar Jim says:

    Im in!!

  642. Avatar Dana W says:

    I’m in! Adding more variety to my lifting! Looking forward to the four weeks!

  643. Avatar Vilmøy Asmussen says:

    I’m in! 🙂

  644. Avatar Marie Johns says:

    Count me in!! Ready to get going in 2017

  645. Avatar Krista Kirk says:

    I’m in Jessica!! 🙂 Looking forward to trying something w/out crazy burpees, lol. 🙂 Thank you for all the awesome videos!!

  646. Avatar Kelly Wolf says:

    Im in!

  647. Avatar Jennifer Lamb says:

    I need to do this! Gained so much weight this past year and i feel horrible about the way i look and feel. Somethings gotta change….maybe this is my kickstart?!

    • Avatar Beth Ray says:

      I’m in the same boat. It only takes the first step to get started and you will feel great and want to keep going!

  648. Avatar Amy Wheeler says:

    I’m definitely IN!!

  649. Avatar Susan says:

    I’m in

  650. Avatar Tasha says:

    I’m in!!

  651. Avatar Lisa says:

    I’m in too. I’m going to do my first workout today.

  652. Avatar Maritza says:

    I’m in!

  653. Avatar Nikita Thompson says:

    I’m in!

  654. Avatar Jeannie Swain says:

    Yes! Just what I needed to transition out of the holiday slug mode.

  655. Avatar Kathy says:

    I’m in too!

  656. Avatar Nicole35 says:

    I’m in!!

  657. Avatar meg151 says:

    I love Jessica and peanut! I’m definitely in

  658. Avatar Nancy E. Randolph says:

    I’m in.

  659. Avatar Danielle says:

    Awesome – More fun workouts, thanks so much! Great alternative for those ucold/wet/windy days when you’d much rather stay inside and still get a good workout in.

  660. Avatar Jeannie Swain says:

    In the Holiday Challenge, info flashed up on the video about what MyFitness Pal workout you could log. Anyone know about this workout? I didn’t see that info on this video.

  661. Avatar Kelly says:

    Is there a new work out daily or only weekly?

  662. Avatar Kelly says:

    Is there a different work out daily or is it only weekly?

  663. Avatar Cecile Hairston says:

    I’m in….where’s the work out??

  664. Avatar Laura says:

    I’m in. How’s this work? I’m excited!

  665. Avatar Sharon Jacinto says:

    I am so IN!! It is raining erected today so I found a nice covered spot her @ work & did it. I plan I doing it again tonight!

  666. Avatar Amanda says:

    I’m in for the 4 week HIIT beginners workout

  667. Avatar Debbie Henry says:

    I am in! Did first workout tonight and loved it.

  668. Avatar CleoQoD says:

    Having done this, I’m wondering how to log it–nothing is showing up as an HIIT option.

  669. Avatar grsiapco says:

    I’m in!

  670. Avatar amanda says:

    Completed today’s work out. So glad I signed up for this

  671. Avatar Crystal says:

    I’m in!

  672. Avatar Barb says:

    I’m in!

  673. Avatar Rachel Benson says:

    Did Day 1 today, and feeling great! Walking has always been my favourite exercise but I’ve had to practically give up because of painful heel spurs. Because in this workout the toes come down first, I was able to do it without adding to my pain. Thanks so much! I feel encouraged now to get back in shape, losing weight and getting fitter.

  674. Avatar Victoria says:

    I’m in!

  675. Avatar TeaJae says:

    I’m in!

  676. Avatar Rhonda says:

    I’m in….last night I started HIIT Week 1…..Day 1 exercises were great….excited for 2017!!

  677. Avatar Rachel Lane says:

    I’m IN!

  678. Avatar Shatavia says:

    I’m in!

  679. Avatar Nicole says:

    I’m in!

  680. Avatar Nat Robarts says:

    I’m in. How do I start?

  681. Avatar Francesca J says:

    I just completed Day One! It was great, and the 20+ minutes flew by!

    You can do it guys!

  682. Avatar Melissa Gross says:

    Just completed the first workout – thanks!!

  683. Avatar Mandy Illingworth says:

    Done day1. Nice walkout!

  684. Avatar Sandy says:

    I am a little behind, but finished the 1st workout today feeling good.

  685. Avatar Sandy says:

    I am in

  686. Avatar Mce859 says:

    Excited for the new series. Bring it on!!

  687. Avatar Vicki Fountain says:

    Im in ! Will do the 1st video training tomorrow !

  688. Avatar Victoria says:

    I’m in! I will start the first day tomorrow! Just found the blog and it looks like something I can manage to do! 🙂

  689. Avatar Penny Cooke says:

    I’m in where do I go for the video?

  690. Avatar Ty says:

    Where is the weekly suggestion?

  691. Avatar Natalia says:

    I am in too!

  692. Avatar BecuzAnime says:

    This workout is amazing! I’ve tried it, and i put my own spin on it using my treadmill. The automatic incline on my model gave me a whole new level of intensity when changing pace. I can’t wait for week 2. Thanks!

  693. Avatar Amara Taylor says:

    Count me in!! Better late than never! #MyFitnessPal

  694. Avatar Jessica says:

    I’m in! I want to join

  695. Avatar Karen Chapman says:

    I’m finishing week 1 today. When will week 2 videos be available? Thank you so much for doing this!

  696. Avatar Melissa says:

    Just saw this I will be joining!

  697. Avatar Jo Inflations Balloons says:

    I’m in!

  698. Avatar Tybroliah says:

    Finished week1 loved it bring on week 2

  699. Avatar Jo Inflations Balloons says:

    It felt so good! Awesome beginners work out!!

  700. Avatar Gina says:

    Where do I find this weeks

  701. Avatar Angela Noel-Borroum says:

    Just starting week one so I will be a little behind but it looks like its going to be great.

  702. Avatar Amy says:

    Week 1 was great. My chest still hurts. Bring it on Week 2!!!!

  703. Avatar Lynn Contreras Hunt says:

    I finished week 1. Is there a link for week 2?

  704. Avatar Joanne Parra says:

    Where can I find the working link for week 2?

  705. Avatar Gina says:

    Where is week two?

  706. Avatar Natasha says:

    where is week 2??

  707. Avatar Asyd_Rayn says:

    Hmm, I’m not finding the videos for Kickboxing (week III) or Cardio for week iv. ANyone have the specific links for those?

  708. Avatar sj g says:

    Does anyone have a link for week 2?

  709. Avatar Elizabeth says:

    Did the first week and LOVED IT! Where is week 2?

  710. Avatar Gina says:

    Hmm… Is this weird I’ve been asking since yesterday and no one is answering… There’s lots of different at home Jessica Smith videos on you tube so I guess we should just pick one that is a body weight circuit.

  711. Avatar arlene says:

    I did the walk interval today…

  712. Avatar Elaine says:

    I know I am late, but I’m in! I haven’t done HIIT in quite a while, but I am excited to get back in the groove!

  713. Avatar kbr1957 says:

    your videos are always so awesome. Just finished the latest, great workout.

  714. Avatar Marilee M. says:

    Thanks Jessica! I’m new to your videos and am getting a late start with week 2 this week, but I really enjoy your sessions. Great work on your part with helping to keep us healthy!

  715. Avatar Autumn J. Arthur says:

    I’ve never done HIIT before, are we supposed to do each week’s video every day for 7 days? or 5 days? I also had a question for how many calories we’re burning. On map my walk app it said 67 calories for 25 minutes and i KNOW I burned more than that!

  716. Avatar Vickie Harter says:

    I’m in..tough but I completed the first session today 🙂

  717. Avatar debbie says:

    I’m in

  718. Avatar Christine Clark says:

    Still from foot reconstruction surgery in October but will be trying my best to participate in this one. Gained a lot of weight during recovery and holidays.

  719. Avatar Sinéad M says:

    Started today!!
    How many times a week should each video be done?

  720. Avatar Anne Tindall says:

    Just done week 1 day 1 , great workout. Loved the pace. Just put in MFP exercise diary
    But which level is it logged at , Calisthenics gave me two options light or vigorous effort.

  721. Avatar Theresa Brown says:

    Where is the week 3 blog post? The video is up on YouTube (thanks Jessica!) but MyFitnessPal is always late with the blog posting. Come on MFP! Don’t make our Jessica look bad!

  722. Avatar Valeria says:

    I’m in , totally up for the challenge !

  723. Avatar Char says:

    I am in

  724. Avatar Rhonda Cressman says:

    Hi I’m too,

  725. Avatar Paula Purdy Michael Beevers-Pu says:

    I have to stick to this why for myself, to lessen depression, to be healthy for my 3 yr old to feel I have not become unmotivated/giving up on myself
    . Thanks!!

  726. Avatar Nicole says:

    I’m a little late but ready to start!!

  727. Avatar PAULETTA JACKSON says:


  728. Avatar Sara says:

    I am in!

  729. Avatar Jennifer M Kepner says:

    I am In I will start Monday January 23rd so I can get a good fresh start on the beginning of the week 🙂

  730. Avatar Betsy says:

    I’m in❣️

  731. Avatar Treyla Elliott says:

    I’m in.

  732. Avatar Lola says:

    I’m in

  733. Avatar Tammy says:

    Ok. I’m in, where do i start.

  734. Avatar Lorry Hess says:

    I’m in!

  735. Avatar Frances Smith Leone says:

    I’m in…can’t wait to start

  736. Avatar kaylie DellaLucia says:

    I’m in!

  737. Avatar Val says:

    When will the schedule for week 4 be updated? 🙂

  738. Avatar Helen Owen says:

    Hi I’m for the HIIT where do I find the workout videos to start?

    • Avatar jessicasmithtv says:

      Hi Helen! So glad you will be joining us! Just click on the links above (under “weekly workout overview”) to get the suggested workout schedule and workout video for each week 🙂

  739. Avatar Karen says:

    I am in,,, I am in my late 40’s struggling to loose weight and get started again on a workout . Do I just follow the week intervals to work out?

    • Avatar jessicasmithtv says:

      Hi Karen! So glad you will be joining us! Just click on the links above (under “weekly workout overview”) to get the suggested workout schedule and workout video for each week 🙂

  740. Avatar Di JoE says:

    I’m in!

  741. Avatar Mertz G says:

    I’m in

  742. Avatar Anthony Nelson Jr says:

    I’m in!

  743. Avatar Beth Ray says:

    I’m in too!

  744. Avatar Shelly Rod says:

    I’m in

  745. Avatar Angie Vallejo says:

    just found this– but started today!

  746. Avatar Barbara Roberts says:

    I’m in!!

  747. Avatar Ruth Ives says:

    Here goes!!

  748. Avatar Sazimmm says:

    I’m in! I’m a 68 year old woman and I love exercising!

  749. Avatar Margarita Cooper says:

    I’m in. Can’t wait.

  750. Avatar Kiki says:

    I’m in

  751. Avatar Gina says:

    I’m in! This sounds perfect for me!

  752. Avatar jessicasmithtv says:

    Welcome everybody! So glad you will be joining us for this plan! Don’t forget to check-in with us in the comments section on the weekly workout blog post pages – let’s all help support and cheer each other on along the way 🙂 YOU GOT THIS!

  753. Avatar Ellen says:

    Count me in. Beginning Monday Jan 30.

  754. Avatar Renay Allee-Calhoun says:

    I’m in. Started the walking for beginners today! Even with my back injury, I was able to complete the entire task! Thank you for this!

  755. Avatar Cathy Littleton says:

    I’m in! Is there somewhere I need to check everyday, for just click on the links in this article for each week? I’ve watched a few minutes of several of the videos and this looks perfect for me! I’m excited to add this to my workout routine!

  756. Avatar Doriew says:

    I’m in!

  757. Avatar Dianne Smith says:

    I’m in

  758. Avatar abbi says:

    I’m in!

  759. Avatar Kristen Bastianelli says:

    I’m in. Just did first one tonight and feeling great

  760. Avatar Susan Brown says:

    I’m In – Week 1 Day 3 for me

  761. Avatar Terry Heron says:

    Looks great! I’m planning to start this tomorrow … Wednesday. Can’t wait!

  762. Avatar Mia says:

    I’m so in

  763. Avatar Marcy Morgan says:

    I’m in

  764. Avatar Mairi MacDonald says:

    I’m in, just finished workout 1. Seriously impressed, I have health issues specifically with my back and leg joints but managed to do this workout without reaching an impossible level of pain. Really glad to find something that my body can cope with.

    • Avatar Megha Kiran says:

      Understand you.Start little,goes a long way.Hang in there:)

      • Avatar Mairi MacDonald says:

        deffo, managed to lose half a stone so far by following this workout plan, walking, cutting out the fizzy drinks and processed food, and sticking to the calorie counter i have with the food plan (which is basically checking your portion sizes) At this rate ill be a happy bride and comfortable in my own skin 🙂 🙂 Keep it up too Megha x

    • Avatar jessicasmithtv says:

      Thanks so much for joining me for the session Mairi! Please keep up the great work you are doing listening to your body and making the moves work best for you. Hope to see you for another session soon 🙂

      • Avatar Mairi MacDonald says:

        finished week one with no major struggles 🙂 i would seriously reccomend this for people with joint and muscle issues, obviously doing little tweaks according to what your body tells you to do. 🙂 🙂

  765. Avatar Megha Anneknavar says:

    Did the 1st week Walking Interval,assumed wont last but surprisingly I’m having fun.Need all the support.Thank you Jessica.Your workouts are amazing.

  766. Avatar Toni Racine says:

    I’m in!

  767. Avatar HsShawnshyne F says:

    I absolutely love HIIT workouts, I slacked during nursing school; however I’m ready to get back in shape. I’m in!!!

  768. Avatar Chrisie Mulcahey says:

    Im in

  769. Avatar Kathianne says:

    I’m in! Like others said, I was having a problem figuring out where and how to log it. Thanks for whomever was observant enough to catch ‘calisthenics.’ I’m 62 and still recovering from rotator cuff surgery last June. In fact, just got a cortisone injection this past Wednesday, it does seem a bit better. I tried the Day 1 walk HIIT last evening. I liked it, though need to take care with the arm movements.

  770. Avatar Cindy Cooper says:

    Am I too late to say I’m in? Just found this.

  771. Avatar snowmoonelk says:

    I’m in – if it’s not too late?

  772. Avatar Sandie says:

    I am 66 and have decided that I will do the walking video for beginners. I am very unfit. It will be a challenge but I believe that I can do it.

  773. Avatar Toni Racine says:

    I did the 4 beginners hiit videos this week, is there a link for the 2nd week? Or am I doing the sequence wrong?

  774. Avatar Toni Racine says:

    Is there a link to find all 4 weeks together?

  775. Avatar Pamela Atkins says:

    I’m in where do I get workouts

  776. Avatar Alfonso Fernandez says:

    Im in, I’ve been wanting to try HIIT for sometime now. Thanks

  777. Avatar Michele says:

    I’m in!

  778. Avatar Maria says:

    I’m in!

  779. Avatar Annette Batts-Dowdy says:

    I’m in, will be starting tomorrow.

  780. Avatar Sandy Macmillan says:

    I searched youtube for HIIT workouts and this one popped up and looks so doable for me. At 62, I can’t always do posted workouts, but yours should work. I’m in.

  781. Avatar Mz. McCardell says:

    I’m in…Been saying I was going to start a work out Plan since Sept 2015,so now I really am…

  782. Avatar Jordan DeRosa says:

    I’m in, starting tomorrow

  783. Avatar Ashley says:

    I’m in!!

  784. Avatar Laura Lyn Ziler Smith says:

    I’m in! I am excited to get into an at home fitness workout program. I have recently gained 20 lbs and I am desperately trying to lose those 20lbs. If I start working out to a good at home workout program, then I think I might be able to start shedding some pounds! Thanks for a great first day workout!

  785. Avatar A Duv says:

    I’m in, Jessica! I just saw your HIIT for Beginners series this a.m. and of course I pressed play! I have worked out with some of your other videos and just love working out with you & Peanut! Thank you for doing the low impact versions, I feel my muscles responding without the pain in my joints! I have been toning and losing weight with your videos, walking outside and also pairing that with healthful eating. Your positive attitude is so inspiring and helps me have a smile while doing these sessions!

  786. Avatar Leoti Bennett says:

    I’ve done the first day and I look forward to doing more!

  787. Avatar Carol says:

    I’m in! I’ve needed some fresh motivation for weeks & this looks like a perfect fit! I’m combining this with a 6 month DietBet challenge & hoping to lose 30 pounds by the end of August. Here’s to Day One!

  788. Avatar Stacie Cargill says:


  789. Avatar Alice Anderson says:

    I’m in! I just did HIIT Walking for Beginners!

  790. Avatar Gwen says:

    I just did the first one and am amazed that I could actually keep up all the way through. Finally a beginner session that is truly beginner, yet a real work out. I am hoping to keep this up for four weeks if I can figure out how to do it.

  791. Avatar Bianca says:

    I am! Started this morning … Greetings from Germany

  792. Avatar Heidi Hoferichter says:

    I’m in… I’ve just started back at work at my former job almost 5 months ago, and am working from home. It is stressful and long hours sitting at a desk. I’ve noticed the effect of sitting all day and not working out or prepping meals. I’m not very motivated on my own to just ‘work out’, so I’m looking forward to being part of a group and having a bit of accountability as well as the tools to guide me. I am looking to lose 50 pounds and overall have more energy and just feel better about myself.

  793. Avatar Chanda Burgess Harbeson says:

    I have just completed day one and can’t wait to continue in the weeks ahead.

  794. Avatar Ty says:

    Can I start now or is it to late

  795. Avatar Melanie says:

    I’m in! I want to lose 80 pounds, have lost 40 so far. Seem to be stuck now as I’m not losing anything. My goal is to workout twice a day. Should I do Jessicasmithtv both times or something different for my second workout? Any advice would be greatly appreciated.

  796. Avatar Eileen Walsh says:

    I’m in! just found the beginner HIIT walking video today. I loved it. Going to do it now.

  797. Avatar Karen Caldwell says:

    I’m in and looking forward to it.

  798. Avatar Richard Markle says:

    Does anyone have a PDF of the Program?

  799. Avatar Michal Munkeby says:

    I’m in

  800. Avatar Ruth says:

    I’m in. I’ve been doing this 4 week workout for the past couple months. With this workout plan, eating better, and eating lower calorie foods ive lost 50lbs in the last 4 and a half months. Love doing these workouts and the variations she gives to make it easier or harder

  801. Avatar Melanie Vincell Brown says:

    I’m joining the series! I’m most definitely IN! So excited!

  802. Avatar Sue Babb says:

    Thank you Jessica for your beginner HIIT program.

    I am in on this one. Looks doable and looking forward to changing things up a bit!

  803. Avatar genoveffa says:

    I’m in…I’ll try!

  804. Avatar Jennifer brandon says:

    Sign me up!

  805. Avatar Susan Quitadamo Hunt says:

    thanks for the plan

  806. Avatar Adelia Simental says:

    I am in!!! It is time to start taking care of me!!!! Done with Day #1 on to day#2

  807. Avatar Nancy Herbison says:

    I’m here!

  808. Avatar Carol Newman says:

    I’m in

  809. Avatar Sherry C. Kositzke says:

    I am in. I need to get back to exercising regular again.

  810. Avatar Tammy Cook says:

    I’m in and can’t wait!

  811. Avatar von says:

    I’m in

  812. Avatar Kimberly Kondraski Lux says:

    IM IN!!!!!

  813. Avatar Amy says:

    I’m in!!!

  814. Avatar Montana Bazzell says:

    I just found this and did the week 2 program. I can already tell that this is perfect for this step in my journey. Thank you for putting this together.

  815. Avatar NEHA says:

    I am in !! Excited to join !!

  816. Avatar Jodi says:

    I’m in!

  817. Avatar Anne Hannan Bettayeb says:

    I’m in

  818. Avatar Carol Newman says:

    Do we do this everyday during the week?

  819. Avatar Gal says:

    I’m in!

  820. Avatar Angela Hill Goudy says:

    I’m in, along with my sister and bestie!! We’re starting Dec 1st!!! What? We gotta get through Thanksgiving LMBO!!!

  821. Avatar Daniella Castelucci de Medeiro says:

    That’s amazing!! Will start on Monday! 🙂 will just take some activities to the rest of this week and then do the whole weeks starting on Monday! Do you know the average calories burned in each of those trainings?

  822. Avatar shannon dalton says:

    This looks exciting, looking forward to this !!!

  823. Avatar Susan Stein says:

    I would like to start doing interval training, but I have a bad back. I can only do cardio on a recumbent bike. I can’t walk because I have pinched lumbar nerves that go down my leg make my foot feel numb and it feels like pins & needles. I would have to check about the excercises. Right now I need something I can do on a recumbent bike.

  824. Avatar Alistair Robin Brown says:

    I’m in. 5 weeks to go till my 60th birthday, and the week 1 walking intervals are just right for me to start getting in better shape for the birthday pics!

  825. Avatar Karina SL says:

    I love Jessica’s positive and heartfelt approach to fitness. The modifications are excellent and I was never an online workout fan until Jessica’s videos. My heartfelt thanks for all the work you do !

  826. Avatar Kandi says:

    I have been yo yo losing weight since Sept. 2017, I walk on the treadmill every day and get over 10,000 steps with my fitbit, but I cant seem to lose any weight, I am also trying to eat 1500-2000 calories a day. I also on nice days go walk my little town that ends up being almost 5 miles. My daughter told me to do some cardio, so I started today 1/13/18 with you so lets see if this changes anything!!! How many days do I do this in a week?

  827. Avatar Donna Aguirre Garcia says:

    I’m in!

  828. Avatar Debbie Crawford says:

    I am in

  829. Avatar Wanda Coleman Roane says:

    I’m in please send me the video. Thanks

  830. Avatar Stuart Larney says:

    I am in…

  831. Avatar Emily Brodbeck says:

    I’m in. Looking for a great at home workout system.

  832. Avatar LouYv Elt says:

    I’m in.

  833. Avatar weimertt4 says:

    Count me in!

  834. Avatar Mariela Mihaleva says:

    I am in. Guided HIIT sessions at home is exactly what I needed 🙂

  835. Avatar Kayla says:

    I’m in.

  836. Avatar Patti Maguire says:

    I’m in

  837. Avatar Chris says:

    I would love to join this series.

  838. Avatar Paula Norberg says:

    I’m in

  839. Avatar Kamal says:

    I am in !!!! Ready for the details

  840. Avatar Courtney Thompson-Coyle says:

    I’m in. How do we get the workouts?

  841. Avatar Karina says:

    I’m in. Looking forward to changing up my routine.

  842. Avatar Krista Hastings Records says:

    I’m in! I lost 50lbs with walking and MFP a few years ago, but then I lost my way and gained most of it back. I’m ready to get back in the losing column!

  843. Avatar Karen Hall says:

    I’m excited about doing HIIT!! There’s not a lot of time during the week for me to work out, with my job and an hour 20 minutes each way to/from work. I walk with friends during a work break as we can; but I want to get the most out of the times I do have to walk! Looking forward to learning more from the video!!!!

  844. Avatar Jan Herzog says:

    I’m in!

  845. Avatar Nancy Proctor says:

    I am in

  846. Avatar Shiloe H says:

    Ready to give this a try..I’m in.

  847. Avatar Sue Scalera says:

    Im in!

  848. Avatar John J says:

    I’m in. Looking forward to it.

  849. Avatar Christal Primous says:

    I am definitely in, too! HIIT is the way to go, but I didn’t know where to start as a Beginner. Thanks

  850. Avatar Michelle Wagner says:

    I am in!

  851. Avatar Misty Thiel says:

    I am in!

  852. Avatar Maggie says:

    I read many of your articles but there is no mention of age! By using your App and recording what goes into the kitchen I have lost 10 kgs. However, as a 70 year old with rheumatoid arthritis the HIT exercises would have me in a wheelchair! Walking has been fantastic. I never thought it would be possible to walk sometimes 8500 steps a day and have never felt better in my life. Keep up the good advice!

  853. Avatar Elaine Stubbs says:

    I’m in.

  854. Avatar Crystal Isabelle says:

    i’m in!! Need to loose LOTS 🙂

  855. Avatar Lisa Boocks says:

    just started, amazing working out

  856. Avatar Shatavia says:

    I’m in!

  857. Avatar Debra Phillips says:

    I’m in!!

  858. Avatar Dana Brown says:

    Ok I will do my best

  859. Avatar heathen housewife says:

    I’m in…..Just finished the first Beginner HIIT Workout and loved it…..I’ll be back tomorrow!!!

  860. Avatar Corrie says:

    I’m in!

  861. Avatar Kathy Westaby says:


  862. Avatar Sree says:

    I’m in!

  863. Avatar Traci Gates says:

    I’m in

  864. Avatar Stacy s says:

    I’m in

  865. Avatar Daisy says:

    I’m in!

  866. Avatar Lyndsey says:

    Im in!

  867. Avatar Jeremy Smith says:

    I’m in!

  868. Avatar Gloria says:

    Ready to give it a try!

  869. Avatar Colleen says:

    I am in

    I need something that is low impact to add to my workouts

  870. Avatar OrangeNOK says:

    I’m in!

  871. Avatar Karen Phelps says:

    I’m in – currently doing Jessica’s Walk Strong 6 week program. Love Jessica – she is a great instructor and so motivating!

  872. Avatar Maribel Webster says:

    I am all in!

  873. Avatar Donna Miller says:

    All in.

  874. Avatar sherry shoults says:

    I’m in!

  875. Avatar James C. Miller says:

    I am in and can’t wait!

  876. Avatar Shelby Collins says:

    I’m in!

  877. […] shorter walks that can easily be combined into one long workout, this streamable program by fitness expert Jessica Smith is fun and focused. In addition to the two 30-minute high-energy power walks, you’ll also get a […]

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