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.

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.

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

Starting tomorrow, we’ll share a new, full-length video featuring a HIIT-style routine for you to try each week, along with a suggested weekly workout schedule that builds into a complete routine.


Week 1: HIIT for Beginners: Walking Intervals

Week 2: HIIT for Beginners: Body-Weight Strength Circuit

Week 3: HIIT for Beginners: Kickboxing Intervals

Week 4: HIIT for Beginners: Cardio Intervals

Please be sure to listen to your body throughout the sessions. Modify or skip any moves that are too much for your current level. (I’ll also provide options throughout the routines to help you make them work for you.)


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. Save 20% when you use the exclusive MyFitnessPal promo code “3Z74EZAT” at checkout on


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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.


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

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    Considering! 🙂

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

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    I’m in… what happens next?

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  387. Johnny G says:

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

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  391. Lisa Williamson says:

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

  392. Jess says:

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

  393. Carolyn says:

    Im in too…need interval info ASAP

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    I’m in

  395. Joanne says:

    I’m in. Let’s get started.

  396. Christine says:

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

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

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

  399. Dave says:

    I’m in also, do you send a link?

  400. lee johnstone says:

    I’m in

  401. Dara says:

    I’m in

  402. Kara Lawson says:


  403. Christelle Exile says:

    I’m in!

  404. Tierra says:

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

  405. Vicky Normyle says:

    I’m in, where will the video be?

  406. I’m willing to give it a go.

  407. Tim Zuck says:

    I am in!

  408. Sambo says:

    I’m in

  409. Nancy Melchert Uden says:

    I’m in

  410. Stormy Ryans says:

    I’m in

  411. Adeb says:

    i’m in too

  412. Vanessa says:

    Is this free?I’d like to join in.

  413. Lucie says:

    not a beginner but in for sure

  414. 3Durant says:

    I’ll join.

  415. Rebeka Szucs says:

    I’m in!

  416. Walter says:

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

  417. Frances Williams says:

    I’m in. A real beginner.

  418. Carolyn R. Pilgrim says:

    I’m in.

  419. Tracy says:

    I’m in. Please provide more info.

  420. Grace Coran says:

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

  421. Julie says:

    I’m in

  422. Liz Gooden says:

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

  423. Eva-Maria Burford says:

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

  424. Diane says:

    I’m in

  425. Colette Jackson Hollenquest says:

    I’m in

  426. Jean Thompson says:

    I’m in

  427. Suzanne says:

    I’m in

  428. Elizabeth Cencetti says:

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

  429. Byron says:

    I’m in

  430. phssports says:

    I’m in

  431. Terri says:

    I’m in

  432. Kendra Thouless says:

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

  433. disqus_mPJQ5by0Ta says:

    I’m in!

  434. Amber Hayes says:

    I’m in!

  435. Jason says:

    I’m in

  436. Lisa Zettler says:

    I’m in … ready to start

  437. Susan says:

    I’m in!

  438. Mark Cox says:

    I’m in

  439. Jason says:

    Where do you get the workout info?

  440. GarethS1980 says:

    Im in heres to a great 2017

  441. Robert Reed says:

    I’m in. Ready for the details.

  442. Angela says:

    I am in!

  443. Meredith Ellison says:

    I’m in.

  444. Chris says:

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

  445. Kristin Brueggeman says:

    I’m in

  446. Candy Haessler Slane says:

    I’m in! Let’s do this!

  447. Bena says:

    I’m in!!!

  448. Angie Grong says:

    I am in!

  449. swesa says:

    I’m in!

  450. Gabriela Bonilla says:

    Im in.

  451. Yiorgi S says:

    Ok… I’m there too.

  452. Omneya Osama says:

    Definitely in

  453. Jamie says:

    I’m in

  454. 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.

  455. Bill says:

    I’m in…

  456. sahlah sohail says:

    Im in! How to get started?

  457. Jessica says:

    I’m in! Love me some #HIIT 🙂

  458. Chantal says:

    Where are the workouts?

  459. Carla says:

    I’m in!

  460. Karen says:

    I’m in

  461. Danielle says:

    I’m in!

  462. RoadstarWV says:

    I’m in.

  463. Kristi says:

    I’m in! Info?

  464. Colleen O'Brien says:

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

  465. Juli says:

    I’m in, but scared

  466. Clarissa says:

    I’m in!

  467. Juli says:

    Where do I find workouts?

  468. Ashley Peterson Temples says:

    I’m in

  469. Debbie says:

    I’m in! New Year, new me!!

  470. Thea Miskel says:

    I’m in

  471. Kim Pasteur says:

    I’m in!

  472. Brittany zigich says:

    I’m in!

  473. Anne Trapani Brigando says:

    Where will I find the workouts??

  474. Toni Halasinski says:

    I’m in!

  475. Melissa says:

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

  476. Bella Music says:

    I’m in

  477. La Quita says:

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

  478. Annie says:

    I’m in

  479. Linda says:

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

  480. Kareem Ali says:

    I’m in

  481. Michael Miller says:

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

  482. Heike Franz says:

    I am in, too.

  483. berrybankgirl says:

    I’m in, I need to move to more.

  484. Keri says:

    I’m in looking forward to the challenge

  485. Connie B says:

    I’m in

  486. MattyT says:

    I’m in!

  487. Meg Parker says:

    im in! lets do this!

  488. Maya Sullivan says:

    I’m in!

  489. Caylynn says:

    Videos should start Jan. 2. Where are they?

  490. Maryann says:

    I’m in!

  491. Annie says:

    I’m in! What’s next?

  492. Lynn says:

    I’m in and ready for the challenge!

  493. Leanne says:

    I’m in!

  494. 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

  495. Redeemed says:

    I’m in

  496. Camile Escalante says:

    I’m in, where do I get started?!

  497. Krisi says:

    I’m in, let’s do this!

  498. Chelsea Thornton says:

    I’m in!

  499. Lorm says:

    I am in!!

  500. Ciara says:

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

  501. Max says:

    I’m in!

  502. MedShred says:

    I’m in!

  503. Katie says:

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

  504. Stacia Armstrong says:


  505. Noelle says:

    Me too! I’m in!!!!

  506. Suebee says:

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

  507. Andy Mahler says:

    I’m in

  508. Connie says:

    I’m in

  509. Ally Farcas says:

    yay i am in!

  510. Lindsay Collum says:

    I’m in!!

  511. Titus says:

    I’m in

  512. Ejb says:

    I’m in. Waiting for the first video!

  513. Jodi Ellis Sullivan says:

    i’m in

  514. Kadee says:

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

  515. Lori says:

    I’m in!!

  516. Jamie Boatright says:

    I’m in!

  517. Mac0730 says:

    I’m in

  518. Leslie says:

    I’m In!

  519. Samantha says:

    I’m in

  520. Tammy says:

    I’m in!

  521. Ashley says:

    I’m in but has it already started?

  522. Leslie says:

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

  523. Dom says:

    I’m in!

  524. Nancy says:

    I’m in.

  525. Robert Ducote says:

    I’m in

  526. Megan says:

    I’m in!

  527. Shauna says:

    I am in!

  528. Janet says:

    I want to join in!

  529. Anita says:

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

  530. David Purser says:

    I’m in!

  531. Sharon says:

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

  532. Barbara says:

    I’m in.

  533. Beth says:

    I’m in!!

  534. Pat Stathis says:

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

  535. Metalmama88 says:

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

  536. Intercessor says:

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

  537. Krystle says:

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

  538. Lauren says:

    I’m in!

  539. Cherie says:

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

  540. Manu says:

    I’m in_ where do I find the plan?

  541. Michele says:

    Yes please!

  542. Bridget Cowie says:

    i’m in

  543. Chuck says:

    I’m in.

  544. DeeDee Washington Smith says:

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

  545. Tammy Cook says:

    I’m in – when/where do we start?

  546. Hella says:

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

  547. kelly hughes says:

    Im in!!!

  548. Jose Cruz says:

    I’m in

  549. Corinne says:

    I’m in!

  550. Simone Heidrich says:

    I definitely want to participate in this!!

  551. Samantha moss says:

    I’m in

  552. Alizah says:

    I would like to join

  553. Erin Quinn says:

    I’m in

  554. Joan S says:

    I’m in.

  555. 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.

  556. Lily says:

    I’m in…now what?

  557. Juli says:

    Where do you find the workouts?

  558. Vanessa Lecy says:

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

  559. Nikki says:

    I’m in..let’s get it started

  560. cybelle says:

    I’m in!

  561. Ladi Shaw says:

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

  562. Surya says:

    I am in

  563. Carrie says:

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

  564. Tracy Janes says:

    I’m in! Please!

  565. Debbie Schaeffer says:

    I’m In!

  566. Shari Woodruff says:

    I’m in!

  567. Katka says:

    I´m here

  568. Marla says:

    I’m in!

  569. Jenny Altenburg says:

    I’m in

  570. Heather says:

    I’m in

  571. Cheryl Homa says:

    I’m definitely in!!!

  572. 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?

  573. 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.

  574. EPall says:

    I’m in and look forward to it!

  575. Vicki says:

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

  576. Krista Cram says:

    I am in

  577. CherylT says:

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

  578. Laurie says:

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

  579. Robin B says:

    I’m in!

  580. Nancy Christensen says:

    I’m in

  581. Gidget says:

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

  582. Donna says:

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

  583. Rena says:

    I’m in

  584. Annette says:

    I’m in

  585. ross says:

    I’m in

  586. JoLene Rice says:

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

  587. Intercessor says:

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

  588. Nesha2799 says:

    I’m in

  589. Gaby Cervantes says:

    I’m in! I love Jessica’s workouts

  590. Tina Dwyer says:

    Im in 🙂

  591. Marta Machado says:

    I’m in! 🙂

  592. spunky2go says:

    I’m in!

  593. Bri says:

    I’m in!

  594. oh sheila says:

    I am in

  595. Lucia Catalano says:

    I’m in where are workouts and details??

  596. Paul McLardie says:

    I’m in

  597. Lucie says:

    Day 1 done great workout!

  598. Tawa says:

    I’m in

  599. Esme says:

    I’m in !

  600. Tra says:

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

  601. Wendy Miller says:

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

  602. Roberta says:

    I’m in

  603. Kristine Dougherty says:

    I’m in!!

  604. Susan Thomas says:

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

  605. Karla says:

    I’m in

  606. Molly says:

    I’m joining.

  607. Karen McGrady Hendrix says:

    Day 1 completed!

  608. Ruby says:

    Definitely in!

  609. MrsFitzie says:

    Im in

  610. Jen says:

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

  611. Margaret Dugan says:

    I really enjoyed the first workout! I am in!

  612. Mayra says:

    I’m in!!

  613. 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…

  614. Chrissy says:

    I’m in too full of motivation today

  615. Lexie says:

    I’m in…let’s do this!!!

  616. 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.

  617. Sanaii says:

    I’m in.

  618. Corinne says:

    I’m in.

  619. Dana W says:

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

  620. Vilmøy Asmussen says:

    I’m in! 🙂

  621. Marie Johns says:

    Count me in!! Ready to get going in 2017

  622. Krista Kirk says:

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

  623. Kelly Wolf says:

    Im in!

  624. 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?!

    • 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!

  625. Amy Wheeler says:

    I’m definitely IN!!

  626. Susan says:

    I’m in

  627. Tasha says:

    I’m in!!

  628. Lisa says:

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

  629. Maritza says:

    I’m in!

  630. Nikita Thompson says:

    I’m in!

  631. Jeannie Swain says:

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

  632. Kathy says:

    I’m in too!

  633. Nicole35 says:

    I’m in!!

  634. meg151 says:

    I love Jessica and peanut! I’m definitely in

  635. Nancy E. Randolph says:

    I’m in.

  636. 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.

  637. 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.

  638. Kelly says:

    Is there a new work out daily or only weekly?

  639. Kelly says:

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

  640. Cecile Hairston says:

    I’m in….where’s the work out??

  641. Laura says:

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

  642. 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!

  643. Amanda says:

    I’m in for the 4 week HIIT beginners workout

  644. Debbie Henry says:

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

  645. CleoQoD says:

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

  646. grsiapco says:

    I’m in!

  647. amanda says:

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

  648. Crystal says:

    I’m in!

  649. Barb says:

    I’m in!

  650. 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.

  651. Victoria says:

    I’m in!

  652. TeaJae says:

    I’m in!

  653. Rhonda says:

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

  654. Rachel Lane says:

    I’m IN!

  655. Shatavia says:

    I’m in!

  656. Nicole says:

    I’m in!

  657. Nat Robarts says:

    I’m in. How do I start?

  658. Francesca J says:

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

    You can do it guys!

  659. Melissa Gross says:

    Just completed the first workout – thanks!!

  660. Mandy Illingworth says:

    Done day1. Nice walkout!

  661. Sandy says:

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

  662. Sandy says:

    I am in

  663. Mce859 says:

    Excited for the new series. Bring it on!!

  664. Vicki Fountain says:

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

  665. 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! 🙂

  666. Penny Cooke says:

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

  667. Ty says:

    Where is the weekly suggestion?

  668. Natalia says:

    I am in too!

  669. 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!

  670. Amara Taylor says:

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

  671. Jessica says:

    I’m in! I want to join

  672. Karen Chapman says:

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

  673. Melissa says:

    Just saw this I will be joining!

  674. Jo Inflations Balloons says:

    I’m in!

  675. Tybroliah says:

    Finished week1 loved it bring on week 2

  676. Jo Inflations Balloons says:

    It felt so good! Awesome beginners work out!!

  677. Gina says:

    Where do I find this weeks

  678. Angela Noel-Borroum says:

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

  679. Amy says:

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

  680. Lynn Contreras Hunt says:

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

  681. Joanne Parra says:

    Where can I find the working link for week 2?

  682. Gina says:

    Where is week two?

  683. Natasha says:

    where is week 2??

  684. 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?

  685. sj g says:

    Does anyone have a link for week 2?

  686. Elizabeth says:

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

  687. 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.

  688. arlene says:

    I did the walk interval today…

  689. 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!

  690. kbr1957 says:

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

  691. 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!

  692. 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!

  693. Vickie Harter says:

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

  694. debbie says:

    I’m in

  695. 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.

  696. Sinéad M says:

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

  697. 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.

  698. 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!

  699. Valeria says:

    I’m in , totally up for the challenge !

  700. Rhonda Cressman says:

    Hi I’m too,

  701. 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!!

  702. Nicole says:

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



  704. Sara says:

    I am in!

  705. 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 🙂

  706. Betsy says:

    I’m in❣️

  707. Treyla Elliott says:

    I’m in.

  708. Tammy says:

    Ok. I’m in, where do i start.

  709. Lorry Hess says:

    I’m in!

  710. Frances Smith Leone says:

    I’m in…can’t wait to start

  711. kaylie DellaLucia says:

    I’m in!

  712. Val says:

    When will the schedule for week 4 be updated? 🙂

  713. Helen Owen says:

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

    • 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 🙂

  714. 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?

    • 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 🙂

  715. Di JoE says:

    I’m in!

  716. Mertz G says:

    I’m in

  717. Anthony Nelson Jr says:

    I’m in!

  718. Beth Ray says:

    I’m in too!

  719. Shelly Rod says:

    I’m in

  720. Angie Vallejo says:

    just found this– but started today!

  721. Barbara Roberts says:

    I’m in!!

  722. Ruth Ives says:

    Here goes!!

  723. Sazimmm says:

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

  724. Margarita Cooper says:

    I’m in. Can’t wait.

  725. Kiki says:

    I’m in

  726. Gina says:

    I’m in! This sounds perfect for me!

  727. 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!

  728. Ellen says:

    Count me in. Beginning Monday Jan 30.

  729. 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!

  730. 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!

  731. Doriew says:

    I’m in!

  732. Dianne Smith says:

    I’m in

  733. abbi says:

    I’m in!

  734. Kristen Bastianelli says:

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

  735. Susan Brown says:

    I’m In – Week 1 Day 3 for me

  736. Terry Heron says:

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

  737. Mia says:

    I’m so in

  738. Marcy Morgan says:

    I’m in

  739. 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.

    • Megha Kiran says:

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

      • 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

    • 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 🙂

      • 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. 🙂 🙂

  740. 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.

  741. Toni Racine says:

    I’m in!

  742. 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!!!

  743. Chrisie Mulcahey says:

    Im in

  744. 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.

  745. Cindy Cooper says:

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

  746. snowmoonelk says:

    I’m in – if it’s not too late?

  747. 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.

  748. 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?

  749. Toni Racine says:

    Is there a link to find all 4 weeks together?

  750. Pamela Atkins says:

    I’m in where do I get workouts

  751. Alfonso Fernandez says:

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

  752. Michele says:

    I’m in!

  753. Maria says:

    I’m in!

  754. Annette Batts-Dowdy says:

    I’m in, will be starting tomorrow.

  755. 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.

  756. 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…

  757. Jordan DeRosa says:

    I’m in, starting tomorrow

  758. Ashley says:

    I’m in!!

  759. 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!

  760. 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!

  761. Leoti Bennett says:

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

  762. 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!

  763. Stacie Cargill says:


  764. Alice Anderson says:

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

  765. 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.

  766. Bianca says:

    I am! Started this morning … Greetings from Germany

  767. 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.

  768. Chanda Burgess Harbeson says:

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

  769. Ty says:

    Can I start now or is it to late

  770. 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.

  771. Eileen Walsh says:

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

  772. Karen Caldwell says:

    I’m in and looking forward to it.

  773. Richard Markle says:

    Does anyone have a PDF of the Program?

  774. Michal Munkeby says:

    I’m in

  775. 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

  776. Melanie Vincell Brown says:

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

  777. 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!

  778. genoveffa says:

    I’m in…I’ll try!

  779. Jennifer brandon says:

    Sign me up!

  780. Susan Quitadamo Hunt says:

    thanks for the plan

  781. Adelia Simental says:

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

  782. Nancy Herbison says:

    I’m here!

  783. Carol Newman says:

    I’m in

  784. Sherry C. Kositzke says:

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

  785. Tammy Cook says:

    I’m in and can’t wait!

  786. von says:

    I’m in

  787. Kimberly Kondraski Lux says:

    IM IN!!!!!

  788. Amy says:

    I’m in!!!

  789. 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.

  790. NEHA says:

    I am in !! Excited to join !!

  791. Anne Hannan Bettayeb says:

    I’m in

  792. Carol Newman says:

    Do we do this everyday during the week?

  793. Gal says:

    I’m in!

  794. 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!!!

  795. 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?

  796. shannon dalton says:

    This looks exciting, looking forward to this !!!

  797. 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.

  798. 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!

  799. 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 !

  800. 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?

  801. Donna Aguirre Garcia says:

    I’m in!

  802. Debbie Crawford says:

    I am in

  803. Wanda Coleman Roane says:

    I’m in please send me the video. Thanks

  804. Stuart Larney says:

    I am in…

  805. Emily Brodbeck says:

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

  806. LouYv Elt says:

    I’m in.

  807. weimertt4 says:

    Count me in!

  808. Mariela Mihaleva says:

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

  809. Kayla says:

    I’m in.

  810. Patti Maguire says:

    I’m in

  811. Chris says:

    I would love to join this series.

  812. Paula Norberg says:

    I’m in

  813. Kamal says:

    I am in !!!! Ready for the details

  814. Courtney Thompson-Coyle says:

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

  815. Karina says:

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

  816. 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!

  817. 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!!!!

  818. Jan Herzog says:

    I’m in!

  819. Nancy Proctor says:

    I am in

  820. Shiloe H says:

    Ready to give this a try..I’m in.

  821. Sue Scalera says:

    Im in!

  822. John J says:

    I’m in. Looking forward to it.

  823. 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

  824. Michelle Wagner says:

    I am in!

  825. Misty Thiel says:

    I am in!

  826. 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!

  827. Elaine Stubbs says:

    I’m in.

  828. Crystal Isabelle says:

    i’m in!! Need to loose LOTS 🙂

  829. Lisa Boocks says:

    just started, amazing working out

  830. Shatavia says:

    I’m in!

  831. Debra Phillips says:

    I’m in!!

  832. Dana Brown says:

    Ok I will do my best

  833. heathen housewife says:

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

  834. Corrie says:

    I’m in!

  835. Kathy Westaby says:


  836. Sree says:

    I’m in!

  837. Traci Gates says:

    I’m in

  838. Stacy s says:

    I’m in

  839. Daisy says:

    I’m in!

  840. Lyndsey says:

    Im in!

  841. Jeremy Smith says:

    I’m in!

  842. Gloria says:

    Ready to give it a try!

  843. Colleen says:

    I am in

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

  844. OrangeNOK says:

    I’m in!

  845. 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!

  846. Maribel Webster says:

    I am all in!

  847. Donna Miller says:

    All in.

  848. sherry shoults says:

    I’m in!

  849. James C. Miller says:

    I am in and can’t wait!

  850. Shelby Collins says:

    I’m in!

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