HIIT Workout For Beginners

From the Blog

hiit for beginners

HIIT Workout For Beginners

hiit for beginnersMany fitness articles promote interval training for weight loss but never describe a safe HIIT workout for beginners.

In fact, the term HIIT (high intensity interval training) has been thrown around so often that people automatically assume they know what it’s all about.

However, few of these articles actually explain how to do it.

The focus of this article is to explain how a beginner, perhaps like yourself, should perform HIIT. In fact, most of us have already heard the why.

Although I previously provided a HIIT workout, I received a few emails from readers who said the routines were too difficult to perform as a beginner. I absolutely agree; I failed to mention that the workout was really only for those who already had previous experience doing HIIT.


What is HIIT?

To quickly recap, interval training is simply a mode of exercise that alternates between periods of work and rest. The only tough part is determining how to properly use it.

How long should your work and rest intervals be? How hard should you push myself?


A Warning for Beginners

As a beginner, never plunge directly into interval training.

Instead, start off with a training program to gradually build strength and improve your cardiovascular fitness. In my opinion, the only good use for traditional cardio is to condition yourself for HIIT.


Best HIIT Workout for Beginners

hiit workout

Although interval training is often pictured as being a track exercise, the ideal method of HIIT for beginners is the stationary bike.

While running is often remarked as the best method of HIIT due to full body recruitment, we must face the ugly truth:

Most Americans and Canadians are not fit enough to run.

Statistics show that 60% of people who start a running program get injured.

Based on their genetics, females have an even higher risk of injury due to wider hips and narrower knees.

As world renowned physiotherapist Diane Lee states,

“You can’t run to get fit. You need to be fit to run.”


Why HIIT on the Stationary Bike?

Although HIIT can be done with any equipment, the stationary bike remains the safest and most effective choice. The bike enables you to work to your maximum intensity without the risk of injury.

Well-conditioned individuals will have a little more leeway in their choice of HIIT. However, the stationary bike undoubtedly remains the safest option.

  • As a beginner, bike at near maximum intensity for 15 seconds and rest for 45 seconds (1:3 ratio) for 8 sets.
  • As a comparison, a fit male should be able to bike 30 seconds at maximum intensity with 30 seconds of rest at level 12-15 for 8 sets.
  • A fit female can bike 30 seconds at maximum intensity with 30 seconds of rest at level 8-10 for 8 sets.

To ensure appropriate recovery, get a high quality heart rate monitor to safely gauge the intensity of your training.


HIIT Treadmill Workout

Although running is the most effective form of HIIT, it is also the most likely to cause injury. However, running is not practical for the typical gym-goer due to limited space.

That is why many people turn to treadmill running. It remains effective, but still carries a high potential for injury.

hiit treadmill

  • Jumping on and off a moving treadmill requires athletic ability and can lead to significant injury.
  • Treadmill speeds are misleading. Running on a treadmill at 10 MPH may feel quite fast when in fact it is only a 6 minute mile pace.
  • If you do decide to try HIIT on the treadmill, first improve your ability to safely jump on while it’s moving. For added safety, decrease the speed but increase the incline.
  • A treadmill does not accurately mimic active running on the ground; there is a lack of hip extension which may underutilize the hamstrings
  • As a beginner, try alternating between 15 seconds of running and 45 seconds of rest at 7 MPH and a 5% incline.

I assume no responsibility if you fall off and injure yourself while attempting to do this. Do not attempt this at an overcrowded fitness center where everyone is jammed together like sardines.


Take Home Message

Research continues to show that HIIT is far superior to traditional aerobic cardio. The secret isn’t what to do anymore, but how to do it.

For maximum effectiveness and results, combine your HIIT program with a proper nutrition plan.

After all, your workout means nothing if you aren’t following a proper diet plan to help you lose weight, build muscle or achieve any fitness goal. If your diet isn’t as best as it can be, don’t worry. I’ve created the solution that perfectly compliments your workout plan.

It’s called the KFX: Workout & Nutrition Manual and you can get it for FREE by signing up to my KFX Newsletter below. Inside, I provide a basic workout and nutrition system that will assist you in developing an appropriate diet and workout for your fitness goals.

Ready to get started? Then enter your email below to take the first step.

Opt In Image
The Best of keLee Fitness. Delivered.

✓ Calorie Counting & Weight Control

✓ How to Create a Healthy Diet Plan

✓ 4 Supplements PROVEN to Work

✓ KFX Beginner Workout Routine

✓ KFX Muscle Building Workout


  1. TD Bank of Canada - December 1, 2012 4:43 PM

    Very nice article ! Now our employees can work faster and efficiently ! They’re all working very well now, thanks keLee Fitness !

  2. Elvy - December 15, 2012 12:31 PM

    Nice article. I find that people tend to shy away from HIIT because they can’t layout an effective routine. In addition to all the strength, stamina and CV benefits, interval training can also be used for weight loss. Perfect!

  3. Jake Baldwin - December 27, 2012 4:44 PM

    My wife and I were so happy when our son managed to apply the recommendations you were making on your blog. It’s not always easy to find free information that others might have been trying to sell. And now we have you to appreciate for that! The type of illustrations you made, the straightforward blog navigation- it’s all great, and it is leading our son to make changes in his life, and that is awesome. Thanks Kenneth!


Have your say