Beginner HIIT

The intervals

Warm-up	90s
Work	30s
Rest	30s
Rounds	2
Exercises	5
Rest between exercises	45s
Total time	12:10

How it works

Equal work and rest is the ratio to start at, because it lets you finish each interval with your form intact — and form under fatigue is the thing a beginner is actually building. The 90-second warm-up is longer than the harder sessions use, deliberately: cold joints and interval training are a bad combination, and there is no reason to rush this part.

Who it's for

Anyone doing their first interval workout, coming back after a break, or building up carefully. Nothing here needs you to leave the ground.

Coaching notes

• Slow and correct beats fast and sloppy every single time at this stage.
• Use the whole 30 seconds of rest even if you feel fine. You are building a habit, not proving anything.
• Knee push-ups are a real exercise, not a lesser one. Stay on them until they are easy.
• When two rounds stop being hard, add a third before you shorten the rest.