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.

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
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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