The 4-Week HIIT Plan for Beginners

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.

YOUR WEEKLY WORKOUT OVERVIEW

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.

TELL US YOU’RE IN!

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

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 walkonwalkstrong.com to learn more about her fun, results-driven programs for all levels of exercisers.

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

  1. Lee says:

    I’m in!

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

  3. Anita Schlabach says:

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

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

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  403. Kurt Normington says:

    I’m in

  404. Michael Willette says:

    I’m in. Let’s do this!

  405. Polska76 says:

    I’m in

  406. Johnny G says:

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

  407. Jade says:

    I’m in

  408. Lisa Hernandez-Cuebas Watkins says:

    I’m in

  409. Sherry Reimer says:

    I’m in.

  410. Lisa Williamson says:

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

  411. Jess says:

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

  412. Carolyn says:

    Im in too…need interval info ASAP

  413. Sheree says:

    I’m in

  414. Joanne says:

    I’m in. Let’s get started.

  415. Christine says:

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

  416. Kimberly says:

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

  417. Caren Clay says:

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

  418. Dave says:

    I’m in also, do you send a link?

  419. lee johnstone says:

    I’m in

  420. Dara says:

    I’m in

  421. Kara Lawson says:

    In

  422. Christelle Exile says:

    I’m in!

  423. Tierra says:

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

  424. Vicky Normyle says:

    I’m in, where will the video be?

  425. I’m willing to give it a go.

  426. Tim Zuck says:

    I am in!

  427. Sambo says:

    I’m in

  428. Nancy Melchert Uden says:

    I’m in

  429. Stormy Ryans says:

    I’m in

  430. Adeb says:

    i’m in too

  431. Vanessa says:

    Is this free?I’d like to join in.

  432. Lucie says:

    not a beginner but in for sure

  433. 3Durant says:

    I’ll join.

  434. Rebeka Szucs says:

    I’m in!

  435. Walter says:

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

  436. Frances Williams says:

    I’m in. A real beginner.

  437. Jennifer says:

    In

  438. Carolyn R. Pilgrim says:

    I’m in.

  439. Tracy says:

    I’m in. Please provide more info.

  440. Grace Coran says:

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

  441. Julie says:

    I’m in

  442. Liz Gooden says:

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

  443. Eva-Maria Burford says:

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

  444. Diane says:

    I’m in

  445. Colette Jackson Hollenquest says:

    I’m in

  446. Jean Thompson says:

    I’m in

  447. Suzanne says:

    I’m in

  448. Elizabeth Cencetti says:

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

  449. Byron says:

    I’m in

  450. phssports says:

    I’m in

  451. Jon says:

    I’m in

  452. Terri says:

    I’m in

  453. Kendra Thouless says:

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

  454. disqus_mPJQ5by0Ta says:

    I’m in!

  455. Amber Hayes says:

    I’m in!

  456. Jason says:

    I’m in

  457. Lisa Zettler says:

    I’m in … ready to start

  458. Susan says:

    I’m in!

  459. Mark Cox says:

    I’m in

  460. Jason says:

    Where do you get the workout info?

  461. GarethS1980 says:

    Im in heres to a great 2017

  462. Robert Reed says:

    I’m in. Ready for the details.

  463. Angela says:

    I am in!

  464. Meredith Ellison says:

    I’m in.

  465. Chris says:

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

  466. Kristin Brueggeman says:

    I’m in

  467. Candy Haessler Slane says:

    I’m in! Let’s do this!

  468. Bena says:

    I’m in!!!

  469. Angie Grong says:

    I am in!

  470. swesa says:

    I’m in!

  471. Gabriela Bonilla says:

    Im in.

  472. Yiorgi S says:

    Ok… I’m there too.

  473. Omneya Osama says:

    Definitely in

  474. Jamie says:

    I’m in

  475. nasamp88 says:

    Has anyone been able to find the first workout?

    • Bill says:

      Posting tomorrow

      • 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. Bill says:

    I’m in…

  477. sahlah sohail says:

    Im in! How to get started?

  478. Jessica says:

    I’m in! Love me some #HIIT 🙂

  479. Chantal says:

    Where are the workouts?

  480. Carla says:

    I’m in!

  481. Karen says:

    I’m in

  482. Danielle says:

    I’m in!

  483. RoadstarWV says:

    I’m in.

  484. Kristi says:

    I’m in! Info?

  485. Colleen O'Brien says:

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

  486. Juli says:

    I’m in, but scared

  487. Clarissa says:

    I’m in!

  488. Juli says:

    Where do I find workouts?

  489. Ashley Peterson Temples says:

    I’m in

  490. Debbie says:

    I’m in! New Year, new me!!

  491. Thea Miskel says:

    I’m in

  492. Kim Pasteur says:

    I’m in!

  493. Brittany zigich says:

    I’m in!

  494. Anne Trapani Brigando says:

    Where will I find the workouts??

  495. Toni Halasinski says:

    I’m in!

  496. Melissa says:

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

  497. Bella Music says:

    I’m in

  498. La Quita says:

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

  499. Annie says:

    I’m in

  500. Linda says:

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

  501. Kareem Ali says:

    I’m in

  502. Michael Miller says:

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

  503. Heike Franz says:

    I am in, too.

  504. berrybankgirl says:

    I’m in, I need to move to more.

  505. Keri says:

    I’m in looking forward to the challenge

  506. Connie B says:

    I’m in

  507. MattyT says:

    I’m in!

  508. Meg Parker says:

    im in! lets do this!

  509. Maya Sullivan says:

    I’m in!

  510. Caylynn says:

    Videos should start Jan. 2. Where are they?

  511. Maryann says:

    I’m in!

  512. Ej says:

    I’m in.

  513. Annie says:

    I’m in! What’s next?

  514. Lynn says:

    I’m in and ready for the challenge!

  515. Leanne says:

    I’m in!

  516. 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. Redeemed says:

    I’m in

  518. Camile Escalante says:

    I’m in, where do I get started?!

  519. Krisi says:

    I’m in, let’s do this!

  520. Chelsea Thornton says:

    I’m in!

  521. Lorm says:

    I am in!!

  522. Ciara says:

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

  523. Max says:

    I’m in!

  524. MedShred says:

    I’m in!

  525. Katie says:

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

  526. Stacia Armstrong says:

    Joining

  527. Noelle says:

    Me too! I’m in!!!!

  528. Suebee says:

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

  529. Andy Mahler says:

    I’m in

  530. Connie says:

    I’m in

  531. Ally Farcas says:

    yay i am in!

  532. Lindsay Collum says:

    I’m in!!

  533. Titus says:

    I’m in

  534. Ejb says:

    I’m in. Waiting for the first video!

  535. Jodi Ellis Sullivan says:

    i’m in

  536. Kadee says:

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

  537. Lori says:

    I’m in!!

  538. Jamie Boatright says:

    I’m in!

  539. Mac0730 says:

    I’m in

  540. Leslie says:

    I’m In!

  541. Samantha says:

    I’m in

  542. Tammy says:

    I’m in!

  543. Ashley says:

    I’m in but has it already started?

  544. Leslie says:

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

  545. Dom says:

    I’m in!

  546. Nancy says:

    I’m in.

  547. Robert Ducote says:

    I’m in

  548. Megan says:

    I’m in!

  549. Shauna says:

    I am in!

  550. Janet says:

    I want to join in!

  551. Anita says:

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

  552. David Purser says:

    I’m in!

  553. Sharon says:

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

  554. Barbara says:

    I’m in.

  555. Beth says:

    I’m in!!

  556. Pat Stathis says:

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

  557. Metalmama88 says:

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

  558. Intercessor says:

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

  559. Krystle says:

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

  560. Lauren says:

    I’m in!

  561. Cherie says:

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

  562. Manu says:

    I’m in_ where do I find the plan?

  563. Michele says:

    Yes please!

  564. Bridget Cowie says:

    i’m in

  565. Chuck says:

    I’m in.

  566. 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. Tammy Cook says:

    I’m in – when/where do we start?

  568. Hella says:

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

  569. kelly hughes says:

    Im in!!!

  570. Jose Cruz says:

    I’m in

  571. Corinne says:

    I’m in!

  572. Simone Heidrich says:

    I definitely want to participate in this!!

  573. Samantha moss says:

    I’m in

  574. Alizah says:

    I would like to join

  575. Erin Quinn says:

    I’m in

  576. Joan S says:

    I’m in.

  577. Pam Livingston says:

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

    • Juli says:

      Where did you find the workout?

      • 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. Lily says:

    I’m in…now what?

  579. Juli says:

    Where do you find the workouts?

  580. Vanessa Lecy says:

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

  581. Nikki says:

    I’m in..let’s get it started

  582. cybelle says:

    I’m in!

  583. Ladi Shaw says:

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

  584. Surya says:

    I am in

  585. Carrie says:

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

  586. Tracy Janes says:

    I’m in! Please!

  587. Debbie Schaeffer says:

    I’m In!

  588. Shari Woodruff says:

    I’m in!

  589. Katka says:

    I´m here

  590. Marla says:

    I’m in!

  591. Jenny Altenburg says:

    I’m in

  592. Heather says:

    I’m in

  593. Cheryl Homa says:

    I’m definitely in!!!

  594. 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. 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. EPall says:

    I’m in and look forward to it!

  597. Vicki says:

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

  598. Krista Cram says:

    I am in

  599. 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. Laurie says:

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

  601. Robin B says:

    I’m in!

  602. Nancy Christensen says:

    I’m in

  603. Gidget says:

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

  604. Donna says:

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

  605. Rena says:

    I’m in

  606. Annette says:

    I’m in

  607. ross says:

    I’m in

  608. JoLene Rice says:

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

  609. Intercessor says:

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

  610. Nesha2799 says:

    I’m in

  611. Gaby Cervantes says:

    I’m in! I love Jessica’s workouts

  612. Tina Dwyer says:

    Im in 🙂

  613. Marta Machado says:

    I’m in! 🙂

  614. spunky2go says:

    I’m in!

  615. Bri says: