Some-Week HIIT Arrange for Beginners


I Tried HIIT Workouts for 1 Week

Video taken from the channel: Vanessa Blanco


HIIT Home Workout for beginners

Video taken from the channel: The Body Coach TV


20 min Full Body HIIT Workout Beginner Strength 40s/40s Intervals

Video taken from the channel: Group HIIT


8 min Intense Full Body FAT BURNING HIIT | Lose Weight At Home, Beginner Friendly ( Eng Sub)

Video taken from the channel: April Han



Video taken from the channel: Emi Wong


HIIT for Beginners: Walking Interval Cardio Workout, Low Impact, Fat Burning

Video taken from the channel: jessicasmithtv


FREE 4 Week Beginner’s Workout Plan Total body workout plan to lose weight and tone muscle

Video taken from the channel: Tone and Tighten

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. WEEK 1. Day 1. 10 Jump Squats, 20 Mountain Climbers, 10 Press Ups x 2. Day 2. Fast Walk 30 Mins. Day 3. 10 Burpees, 20 Plank Jacks, 30 Lunges x 2. Day 4. Fast Walk 30 Mins.

Walk Outs Shoulder Taps Squats. Here, Takacs outlines a 4-week HIIT walking plan that’s perfect for beginners. Throughout the plan, you’ll see a few different buzz words.

We outline what those mean, here: Recovery pace: Keep moving — no need to over-exert yourself. This pace often follows or precedes a high-intensity pace. Getting The The 4-Week HIIT Plan for Beginners Fitness MyFitnessPal To Work You might have the ability to discover the exact same material in another format, or. The 4-Week HIIT Plan for Beginners with Jessica Smith TV and MyFitnessPal 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. 4 Week Beginner Workout Plan These workout plan consists of 2 a different workouts that will progressively build on themselves.

You will alternate performing each workout 3 times during the week according to the number of reps listed on the plan. The following pictures will help clarify proper performance of each of this exercise. Keep the knees slightly bent and land softly on the balls of your feet. Engage your core and glutes and maintain your knees in line on your hips and feet. Keep your arms extended and your elbows lose during the entire workout, and maintain a steady and smooth breathing pattern.

Wall Sit. Many HIIT workouts are too hard for beginners and so I wanted to introduce you to this great type of exercise slowly and gradually. After just four weeks, you’ll be ready for something more demanding. All you need is about 30-40 minutes three times a week and, best of all, you can do these workouts in the comfort of your own home.

This 4 week home workout plan targets the entire body each week. These exercises are perfect for beginners, and can easily be modified to increase the intensity as you gain strength and fitness. Every workout uses bodyweight exercises to create resistance and strengthen the full body right at.

List of related literature:

For example, week 1 may include four resistance training sessions, two high-intensity interval training sessions, and two aerobic training sessions.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

The key here is to visit your plan weekly and use it as a guide to make daily and weekly decisions about your training.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

See Chapter 13 for more details on HIIT training.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

To do this, you need to dedicate two or three days per week to fifteen to twenty-five minutes of high-intensity interval training (HIIT) with resistance bands or weights.

“Over the Counter Natural Cures, Expanded Edition: Take Charge of Your Health in 30 Days with 10 Lifesaving Supplements for under $10” by Shane Ellison
from Over the Counter Natural Cures, Expanded Edition: Take Charge of Your Health in 30 Days with 10 Lifesaving Supplements for under $10
by Shane Ellison
Sourcebooks, 2014

This includes planning resistance training sessions 2–3 times a week on nonconsecutive days for beginners and intermediates.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

Training week Wºrkºut 1 Workout 2 Workout 3 Weeks 1-5 Base training: Run at least 5 days per week at an easy aerobic pace.

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

Interventions: Participants randomized to exercise training (n=27) met 4 times/week for 12 weeks and performed 150 min/week of moderate intensity aerobic activity, followed by resistance training twice/week.

“Ferri's Clinical Advisor 2016 E-Book: 5 Books in 1” by Fred F. Ferri
from Ferri’s Clinical Advisor 2016 E-Book: 5 Books in 1
by Fred F. Ferri
Elsevier Health Sciences, 2015

If you’re looking for structure during this period, I’ve included a 4-week program that you can follow or modify to suit your own needs and training schedule.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

Add in a reasonable 2-week taper, and thus a 16-week training plan can begin any ultra training.

“Hal Koerner's Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond” by Hal Koerner, Adam W. Chase
from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond
by Hal Koerner, Adam W. Chase
VeloPress, 2014

Here is an example of an 8-week block of training that involves 2 download weeks.

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Springer International Publishing, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I​ will​ doing​ this​ without​ diet
    Starting​ weight44.4kg��
    Goal weight​40​ kg
    Day​ 143.5​kg wow! ��
    Day​ 244.3kg(I​ eating​ a​ lots​ today)​☹️
    Day​ 3
    I​ will​ updates​ every​day​ until I​ reach my​ goal weight!

  • Today was my final day of the 4 week challenge. Thank you Emi for motivating me to finish it even though it was hard. I feel so good and confident. I’m going to continue with the other challenges too.

  • This is my 1st hiit workout with you and I really enjoyed it. I did a cardio workout with you the day before and enjoyed it as well. These will be my workouts for the next month or so. I’m trying to lose some lbs and tone. I found your channel, I believe in on my way with your workouts. Thank you for the much needed motivation.��

  • For anyone reading this, you should also diet, control eating by limits and exercise daily for faster of the same results as this video says.

  • I absolutely love all your workouts! I did the Fall challenge in December, and now I’m doing the January Jump Start. I’ll be 68 in a couple of days, and I’ve got arthritic knees, but you almost always show a way to modify for those of us with challenges. I definitely feel much stronger and fitter than i did a couple of months ago. Much appreciated!

  • Week 1 –
    Day 1 ✔️
    Day 2
    Day 3
    Day 4
    Day 5
    Day 6
    Day 7
    Week 2 –
    Day 8
    Day 9
    Day 10
    Day 11
    Day 12
    Day 13
    Day 14

    19.08.20 55,1 kg
    02.09.20?? kg

  • Excellent beginner video! The tech was solid. The instructions clear and appropriate (not sure how you knew I was slouching forward ��). Exercise plan was great, with lots of options to find my fitness level to get to the various intensities you directed. Especially appreciated the mini previews of the HIIT portion. Keep up the great work Jessica, you are a real help to me. ����

  • Starting this challenge and sharing here to keep me going ��
    Day1: Did 15 mins of the 20 min workout and left before 3-4 secs. Couldn’t go anymore ��
    Day 2: Did the whole workout even though died at the end. I can be better at this one but I am glad I finished it ☺️
    Day 3: Its the full body HIIT again and I feel
    I did better than day 1 but left 3 of those jumping exercises in second round. Still a progress and I know by the end of this program I will nail it! ☺️
    Day 4: Today was easy( i.e. I could do all exercises without skipping) but it definitely did burn. I am glad I could finish a day with all workouts and reps as emi ��

  • I have a meniscus tear in the left knee, bulging disc in the back, rotator cuff in right shoulder. I used to work out three hours a day and easily rode my bicycle as much as 25 miles in one trip. Then the injuries, pains and age came in and now I’m out of shape, overweight and even the warm up is a challenge. Having a standing exercise, where the instructor repeatedly encourages you to work at your own pace and listen to your body is wonderful. My only go to workout. My timer is set for 9:30 every morning.

  • I had the worst cold and cough last week but I am back to keep doing the January Jump Start 2019. I love this one it is basic and the instructions are clear and I didn’t have to make any modifications for my disabilities. Of course I want to get my weight to a healthier level but most importantly I want to get my body stronger and work on getting my blood pressure to a healthier level as well. A lot of my physical health issues are in my lower body so these walking type workouts are already helping me!

  • I reached day 10 but then I had to undergo a foot surgery…I want to continue working out though! Anyone can tell me what I can do?

  • I had to take Thursday and Friday off for the 2019 January Challenge, so I’m a bit behind for my first week as I started it on Sunday. For a HIIT workout, I loved this one! Not too crazy of intervals, and I even did the higher intensity moves! Since I got off a day, perhaps I’ll still do the stretching routines tomorrow and start my Week 2 on Monday! Then I won’t be off on days with the rest of the group doing this challenge!

  • Hello Jessica, I’m Maria from Spain. THANK YOU VERY MUCH FOR YOUR WORK. I have started a new YouTube channel of sports routines and Nutrition tips and you have been my maximum inspiration to undertake this initiative. I will continue following you and learn from you. Thank you very much!

  • I have lost 75 pounds doing weight watchers and walking. I’m a 45 year old woman and after being that much overweight it had its affect on my knees and I cant do aerobics and cardio wheel I have to jump or land on my feet because it hurts my knees. I was searching for cardio workouts for people with bad knees and came across your video and in so glad I found it. I was able to keep up with this and I’m excited to see what you’re other videos are. Thank you!

  • I have been doing Emi’s workouts for a while and I just started my third week of this one month challenge. There’s nothing I regret and I am actually feeling great and more confident in my skin. It’s encouraging to see how strong our bodies can be even at the point of breaking down. So far my arms have slimmed, my waist is smaller and my thighs have slimmed down too, so if you want to do this and it seems tough or have some doubt, do it and you would marvel at the results.

  • FINALLY an actual workout series thats actually for complete beginners. some of the workout routines on here are far too hard for someone who hasn’t done this kind of workout before. thank you!!!!!

  • I’ve been doing this work out for three weeks and today after jogging on the spot during the ‘active rest’ periods I’ve decided I need to find another one that’s more intense. I’ve noticed not only and improvement in my cardio but also balance and flexibility and I never felt like cheating and skipping a day. I also haven’t had a back ache since starting. I think I will always come back to this one for my rest days as it is perfect for getting myself moving and loosen up.

  • when i first exercised with this i felt like I was working out in a black mirror episode cause there was no usual music and I was just hearing “ding” while staring at the person lmfao i love this workout c:

  • Jessica, you are the best trainer there is if not the greatest. You make me enjoy exercise. I’m trying to guide myself back to a healthy weight and it has been a difficult, painfully ardous journey. No one provides a better or more accessible instruction. Thank you for your work. You give me so much hope!

  • I have a severe knee injury. Tore my acl, menisucs is worn and ligament is torn knee is unstable waiting for surgery. Alot of workoits i cant do so this is great. Espically with the knee pain

  • Did this one after a 30 minute strength training with dumbbells and a 20 minute bodyweight session. Feel great. Not sure if suppose to do the cardio before or after strength training.

  • This was a great workout! Regular jogging is too hard on my knees and getting to the pool can be too time consuming, but this I can manage. Thank you!:)

  • today was my first time and thank you. i worked up a sweat without fear of injury. i am 61 years old and want a strong, healthy heart!

  • Im gonna take you all with me for my “maybe” weight loss journey.
    So I’m doing this workout with some others.
    I Will try to eat less but I live with my parents so it’s probably gonna be a little hard for me+I love to eat hehe��

    but I’m gonna do my best!!��
    (Like so i dont forget thanks!!)��

    Day 1: Did all workouts yay but ate too much.

    Day 2: I missed one workout… but I was also out riding horses☺️ -still ate to much but lost about 0.4 kg soo that’s not to bad…

    Day 3: Ahhh sorry… I workout for like 5-6 min before I went to bed hehe��. But I went to dance class yayy�� And I didn’t eat that much…

    Day 4: Did all of the workouts+ I walk for like an hour but ate a little too much…
    Day 5:

  • I am one of three Mum’s that help run a local FitClub for other Mum’s to workout in a friendly environment. I run the Thursday class which is HIIT It Thursday, often a HIIT workout. Thanks for this video. I am downloading the Nike Training Club app now as I liked the look of some of the exercises you were doing and I’m always looking for something new to do.

  • Im confused as to how you’re supposed to log this onto my fitness pal as calisthenics. There’s only two options for calisthenics in the app. There’s calisthenics push-ups and sit ups vigorous effort and calisthenics at home light effort. Which one is this?

  • AGE➡️ 15
    HEIGHT ➡️ 160.5
    WEIGHT➡️ 50.0
    ��WEEK 1
    DAY 1✅ 49.6
    DAY 2✅ 49.7
    DAY 3✅ 49.4
    DAY 4
    DAY 5
    DAY 6
    DAY 7
    ��WEEK 2

  • Love how you included the clips where u were struggling lol shows its not as easy as some people make it seem, i wont go hard on myself if I find myself struggling anymore! Will def try the nike app. #NikeSponsorVanessaAlready lmao

  • i started yesterday and must say its not easy at 53, but what a brilliant work out. Love it early days but hopefully it will make a difference.

  • Perfect for when you’ve fallen out of working out and want to jump back in. Hard enough to break a sweat at points, but the moves are easy enough to keep you from feeling discouraged.

  • Hah, Jessica kicked my butt today �� According to my fitbit, I burned 236 calories; 13 minutes peak heart, 12 minutes cardio. I did the beginner moves. Thanks for making the videos for beginners!

  • This is my doubt since so many months, we can eat anything before this exercise. If yes how much we have to wait to start exercise.

  • thank you just what i needed:) nice and gentle but works those areas i don’t get to when i go to the gym, and i don’t feel i am competing with others; and is great to be able to get back into walking exercises since having had plantar fascitis and recovering from it:)

  • Hi Jessica. I love your workouts, walking, weights and now trying this. I’m 67 and have wanted to do a hiit workout but they are to hard for me to keep up with. This was perfect..Thank you…Susan

  • I’m ready to get started. It’s not about weight lost which is always a pluse. It’s about creating a life of discipline, consistently building and healing a healthyrelationship with God, myself and others. As long as I have the support of Peanut and my new friends I know it’s gonna be alright. slow and steady.

  • Bravo, Jessica! I have been “scared” of HIIT for way too long, but this was such an approachable and doable (yet challenging!) workout! Now I’m going to try ALL your HIIT workouts! <3

  • I love this one!! Quick and effective! Quick question…Do you add more workouts to your day when you record the workouts? Thank you! ��

  • Me: Doing the workout in my room and making a ton of noise.
    My Parents: Walk into the room with me lying on the floor in a pool of sweat

  • God I’m hoping to lose a stone and a half before school in around 3 weeks. I’m out of breath by the warm up so this should deffo be fun��

  • Lol Jessie J video workout is on repeat so she is not doing the full 1 min sets for each excersise, she does 10 sec and the video just repeats itself

  • Great way to start my day at home before getting to my desk will be building this into my day for sure. And I need to lose quite a bit of weight! Thanks Jessica!

  • I did the whole thing today!! This is great, and works well as an alternative when the outdoors is too hot and humid or to cold and windy.

  • Hi emi today I’ll be starting my 3rd week challenge. My curiosity after I finish 4 week challenge exercise what should I start as I’m confused seeing so many work out videos

  • I’m going to try this starting the day after tomorrow, which is 23.08.2020. gonna do this exercise with one of her thigh workout videos from her channel.
    Age: 14 yrs old
    Weight: 45kg
    Height: around 155cm
    Day 1:
    Wish me luck

  • Hey… I’m starting it today 21aug 2020…
    Hope I finish it successfully…
    Currently I’m 68.4kg..
    I wish to tone and reduce my weight…

  • I began this challenge a couple days ago but I got tired really fast and wasn’t able to finish all the videos. Today I decided to start from day one instead of following to day three, and I’m amazed at how much stronger and motivated I felt! Was able to complete both rounds and I’m still feeling amazing:) excited for day two tomorrow!!
    Edit: day 2 done!! Excited for tomorrow!

  • January Jump Start Challenge Week 1 Day 6! I was too tired to work out yesterday so I did stretching, and then completed Day 6 today instead.:)

  • Hey guys I’m Jess and I am really self conscious about my body ��. Im 14 in November and weigh 54.5kg, I’m 4.3 foot and ready for a change!

    Day 1: ✅ I am dying!! But I’m not just gonna say I’ll update then stop, I promise to commit! ❤️ today is the 19th of August btw

    Day 2: ✅ everything hurt from yesterday but I’m not giving up learning to love the burn ��

    Day 3: ✅ no changes yet but i am more motivated then the ever! It’s only day 3 but I believe in my myself. If u are doing this workout then keep going, you can do this ❤️
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  • Start date: 15/08/20 Week One ��Day 1: Great challenge for day one! Added some resistance training for my glutes & legs afterwards!

    ��Day 2: Abs were on fire after this one but a great sense of accomplishment once I completed it! Again, added resistance training. ��Day 3: Struggled with this one �� but fired through! Worth it in the end. Added some resistance training again. ��Day 4: Abs are still on fire from day 2 �� but I enjoyed this workout! I added 4kg dumbbells. ��Day 5: Leg & bum workouts are my favourite! Enjoyed this one, added leg weights for that extra burn. ��Day 6: Legs are killing me today, glad that ones over with ��. �� Day 7:

    Day 1: tui muốn ói lạy nhưng mà hoàn thành nhan
    Day 2: hoàn thành nhưng cái cơ đùi đâu quá huhu

  • Hello frm kerala..aged 41..I have startd following your workout yestrday kids r doing since one month..lots of I too decided.
    Taq so much..its inspiring one

  • Today (06-08-2020) i start 4 weeks program. I will update result every week. I will try my best:)
    Day 1: Done
    Day 2: Done
    Day 3: Done
    Day 4: Done
    Day 5: Done
    Day 6: Done
    Day 7: Done
    After 1 week i lost 0.5 kg. The measurement dont change too much. Keep trying:)
    Day 8: Done
    Day 9: Done
    Day 10: Done
    Day 11: Done
    Day 12: Done
    Day 13: Done
    Day 14: Done

  • Today is the 3rd tym I’m restarting 4 week program….every time I do this program I some how lack motivation and feel lazy�� to do workout and stops at day 6..
    I wish i could complete this 4 week fat burn program atleast this 3rd

  • I’m honestly a lazy and a weak person, I procrastinate alot. When I did this 1 month program I did it half-assed, and sometimes I took more than 2 days break, also during workout videos, I sometimes did each workout for less than 30 seconds and then skipped to next workout, sometimes for a 30 min workout I did around 10 min only in total. With all the laziness I’m actually shocked at my results, I lost 2 kg in 1 month, and I didn’t gain it back after I finished this program, and even though I just lost 2 kg there’s a big change in body, specially my stomach area and my thighs. This made me soooo happy, and it gave me motivation to do this program again, and this time since my body is stronger than it was at the beginning I can hold my body more, so I’ll put on more effort ��
    I just wanna say if you’re like me and can give up easily, it’s ok we’ve all been there, if you stopped the program midway and days passed on, then it’s ok to continue where you left off, no one is judging you, it’s just you alone in your room, it’s ok not to be motivated on some days, just on days where you can continue with her program, even if it’s for 10 min then do it. Determination is what will help you get through ��