Beginner HIIT Workouts 3 Running Interval Training Workouts Routines

 

BURN FAT FASTER | SIMPLE BEGINNERS HIIT & ADVANCED HIIT WORKOUT ROUTINE | HOW TO SPRINT ROUTINE

Video taken from the channel: GlamorousWallflower


 

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

Video taken from the channel: Group HIIT


 

10 minute Interval Sprint (HIIT) workout for Endurance & Fat loss

Video taken from the channel: JavyTheBody


 

HIIT Home Workout for beginners

Video taken from the channel: The Body Coach TV


 

High Intensity Interval Training Workout For Beginners

Video taken from the channel: NateBowerFitness


 

20-Minute Interval Run Workout

Video taken from the channel: The Run Experience


 

Most People Do HIIT Cardio Wrong – How to Do HIIT

Video taken from the channel: Thomas DeLauer


 

BURN FAT FASTER | SIMPLE BEGINNERS HIIT & ADVANCED HIIT WORKOUT ROUTINE | HOW TO SPRINT ROUTINE

Video taken from the channel: GlamorousWallflower


 

Beginner Friendly Fat Burning HIIT Workout

Video taken from the channel: Stephi Nguyen


 

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

Video taken from the channel: Group HIIT


 

HIIT Home Workout for beginners

Video taken from the channel: The Body Coach TV


 

20-Minute Interval Run Workout

Video taken from the channel: The Run Experience


 

High Intensity Interval Training Workout For Beginners

Video taken from the channel: NateBowerFitness


 

Most People Do HIIT Cardio Wrong – How to Do HIIT

Video taken from the channel: Thomas DeLauer


Here’s how to start with a basic HIIT running workout. Go to a park in your neighborhood. Warm-up with some light jogging, high knees, and mobility – leg swings, arm swings, etc, And then begin your workout! Run/jog at a brisk pace for 30 seconds.

Jog/walk at a slower pace for 2 minutes. 3 HIIT Workouts for Beginners: Start Interval Training and Sprint Running! This High-Intensity Interval Training( HIIT) steer is probably the best delay education guide in the galaxy.

My justification for such a daring allege?Just because you’re new to fitness doesn’t mean high-intensity interval training isn’t for you. Otherwise known as HIIT workouts, these fast-paced routines have been shown to torch tons of calories in a short amount of time — so you don’t need to spend hours in the gym. This type of training will have you alternating between periods of maximum effort (think: 20 seconds. At most, try HIIT two or three times per week on nonconsecutive days, Tamir says.

On non-interval days, do some steady-state cardio or try another type of training, like yoga or Pilates. Just add. Cardio HIIT Special Training Program Click here https://personalhiittrainer.com Getting My Beginner HIIT Workouts: 3 Running & Interval Training To Work.

Your 7 Minute Beginner HIIT Workout: To perform this 7 minute beginner high intensity interval workou t, you have to review your video first, then warm up and you are ready to go. In this session, you will perform a total of 11 bodyweight exercises, your interval frame will be 20 seconds of work, followed by 10 seconds of rest. Beginner HIIT Workouts: 3 Running & Interval Training for Beginners If you’ve yet to try a high-intensity interval training (HIIT) cardio workout, consider this your invite.

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. As a single piece of equipment, the treadmill is terrific for HIIT training. Here’s a great HIIT treadmill workout for lowering body fat percentage: Warm-up: Walk three minutes on Incline Setting 3 (2.8-3.2 mph) Run for 60 seconds on Incline Setting 5 (4.5-5.0 mph) Run for 60 seconds on Incline Setting 5 (5.5-6.0 mph).

23 hours ago · High-intensity interval training, or HIIT, is an insanely efficient way to build muscle, improve conditioning, and score a killer total-body workout.

List of related literature:

Workout 2: Tabata Sets Perform a 10-to-15-minute warm-up, then complete 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, kettlebell swings, squats, treadmill running, cycling, rowing machine—you choose) with 10 seconds of rest between rounds.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

HIIT comes in many forms, including interval sprint running, interval cycling, and interval swimming.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

High-intensity interval training [HIIT] such as the “7-minute workout” (many versions available online) has become a popular, efficient, and effective use of time for cardiovascular fitness.

“Integrative and Functional Medical Nutrition Therapy: Principles and Practices” by Diana Noland, Jeanne A. Drisko, Leigh Wagner
from Integrative and Functional Medical Nutrition Therapy: Principles and Practices
by Diana Noland, Jeanne A. Drisko, Leigh Wagner
Springer International Publishing, 2020

Some sample HIIT drills include these:

“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

Special recommendations for middleand long-distance running Part II: Anaerobic interval training.

“Sports Science Handbook: I-Z” by Simon P. R. Jenkins
from Sports Science Handbook: I-Z
by Simon P. R. Jenkins
Multi-Science, 2005

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

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

An example of an HIIT running workout would be alternating between, say, 30 seconds of all-out sprinting and 1 minute of recovery while running at a moderate pace.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

I believe the best of these is high-intensity interval training, which I have discussed last.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

Alexia Lewis RD

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

[email protected]

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272 comments

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  • Luv this video. I like the quiet so I can play my own workout music for extra motivation. I’m a beginner, but I didn’t feel overwhelmed, I was able to push myself thru! ❤❤❤

  • Thank you, I searched for a beginner HITT workout and you provided it.
    Thank you so much for understanding what a beginner really is.
    This got my heart rate up and I truly feel like I worked out.
    NorCal 53+

  • 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��

  • An English Olympic athlete Sebastian Coe used to say exactly what Thomas is saying. He won gold medals in the Olympics & is now a Lord in English Parliament.

  • Went for my first ‘jog’ last night was so tired after just 5 minutes of jogging.
    I’m a cyclist but I’m taking up jogging Aswel. I struggled to walk today my calf’s are tight and sore. When I hear people going for runs 5 days per week I always think that’s a bad thing for your knees and joints as the shock on your body when running is harsh.
    I think once or twice a week is safer.
    As it was my first jog last night and my calf’s are sore today, I’m taking it slow at first, I’ll do it again on the weekend. Once a week at the moment for me is enough, I need to improve on my stamina and to me the MOST important thing to me is the way I jog and getting the foot strike correct

  • This is a perfect explanation of HIIT. Your intervals of 20-30 seconds need a 1 min at least rest, maybe longer for 10 rounds, you will fry yourself in a great way and that’s it!

  • A request with constructive comments: I love this workout, I feel motivated and receive reminders about form and breathing. I am requesting more follow-along run workouts free of background music. I don’t do the other follow-alongs because I do not care for the music, so I find it distracting.

  • Hey, what about 80% sprinting 100m due to hamstring tear, can I lose fat still? Or is it just total flat out? I’ve been doing 80% max sprints 100m more of a fast brisk sprints 15x, hamstring is gone, can I still lose this fat. Iam doing 4x per week, as I don’t feel totally gassed from it, it’s more like ameautur 400m my sprints. Thanks

  • I am of the opinion that Thomas is 100% wrong. I usual run for one hour at a steady pace at 60-70% effort and WAS NOT able to loose not even one pound. I then switched to HIIT and after 4 months I began to loose all the unwanted fat!!

  • Yes, I’ve heard other people say this I’ve even heard more people say that you go even harder for even shorter periods of time, which is called SIT, apparently. The trouble with all that is that it’s inconvenient to fiddle with the controls especially if you’ve go a low-tech cross-trainer where the resistance is controlled manually as I have. If you’ve got a hi-tech exercise machine where you can program the intervals at the start, then these recommendations would be easier to implement.

  • This guy always has videos saying we are all doing things wrong!
    I’ve seen people with better physic and look way healthier than him.
    Way to gain followers lol!!!!

  • Thank you so much for making an actual beginner friendly work out routine. I’m new to exercising and I’ve tried other beginner courses that didn’t really feel like it but this is actually one I can do and not feel like I can’t keep up.

  • I’m glad I watched this, I was doing 1 minute 100% 1 minute rest. After two days my body was burnt out and I’d skip days going back to the gym. Remember to have patience and let your body work naturally.

  • Thank you so much for this! Today was my first run back from in injury in August. I’ve put on a lot of weight and would like to take it off fast (of course) and HIIT workouts seem to be what people recommend. I couldn’t wait to start running again. I’m so happy I found this! ��

  • This is STRENGTH TRAINING. Only maybe the first two 100m are high-intensity…then you are doing low-quality, slower-than-race reps. This will make the athlete stronger, but not faster. Think about it.

  • In fasting stage you said body uses fat, if i do any form of exercise body does not know which exercise i am doing, how can body know i am doing HIIT, as per your logic if i do exercise in fasting stage body will use carbohydrates, and if i do HIIT in fasting stage body choose Carbohydrates wtf

  • I count even make it past the first set…and i’m SWEATING!!! This is a good workout for beginners for sure. I’m going to do this or something similar every morning THX:)

  • If youre are eating low carb and you do HIIT to use up glycogen in muscles then your body would use fat to create more glycogen right?

  • I follow 5 HiiT training Channels and ALL have a different method and philosophy. Some go 100% for 25sec,1min rest, another 45 sec with 10sec rest. Hard to figure out which is better or the correct way to do it

  • I haven’t done cardio or weight training in 4 years:( changed jobs and time is an issue to me. My endurance is horrible! Instead of listening to music, I”m watching your videos. Thank you for taking the time to make these!!

  • I have heard all about HIIT workouts and the mistakes and all but one thing I am not getting it and I tried to find that on YouTube or google everywhere please let me know what is the number of exercises should I do in my HIIT workout and how many sets should I do I am beginner and I am following 1:2 work and rest ratio and if I have to modify my workout what should I increase? The number of sets or the exercises?

  • i promise do this cardio everyday for a week, now three days left.
    Thank you so much, its not easy at first but it will easier if you do this everyday. ❤️ keet ip up

  • I have a minor knee injury and whenever my knee hits something (for example the ground or a chair leg) it stings badly and then goes numb and swells. I cant do most hiit workouts because of it, and I keep gaining weight ��

  • So would there be any harm to doing HIIT training deep into a fasted state? If I’m not too worried about issues with energy or effort? Surprised to learn that steady state cardio would burn more fat. HIIT at 15 hours fasted and then breaking my fast was my latest idea but maybe I’ll refrain

  • About how many calories does this workout burn? Just curious because i am in my cutting phase. Great workout, never felt that kind of burn in only 20 min�� thanks for a chanel worth subscribe to��

  • Went for my first ‘jog’ last night was so tired after just 5 minutes of jogging.
    I’m a cyclist but I’m taking up jogging Aswel. I struggled to walk today my calf’s are tight and sore. When I hear people going for runs 5 days per week I always think that’s a bad thing for your knees and joints as the shock on your body when running is harsh.
    I think once or twice a week is safer.
    As it was my first jog last night and my calf’s are sore today, I’m taking it slow at first, I’ll do it again on the weekend. Once a week at the moment for me is enough, I need to improve on my stamina and to me the MOST important thing to me is the way I jog and getting the foot strike correct

  • Watched this the other day! ♥️Took me a minute but finally realized…why in the hell am I just sitting here watching! Let me get on this treadmill. Definitely motivational! Thank You

  • Finally a HIIT workout titled for beginners that ACTUALLY IS for beginners! What’s up with those fitness YouTubers starting a beginners workout with friggin burpees?! Way to make someone feel discouraged instantly

  • so steady state cardio to loose weight and get in shape, and after getting to the desired weight, enter hiit style training to bulk up?

  • Can anyone tell me why it’s not good to do HIIT in an empty stomach?I know he said the carbs give you more energy to do HIIT and it burns of the carbs but could it also work on an empty stomach?I’m just wondering��

  • Yes, I’ve heard other people say this I’ve even heard more people say that you go even harder for even shorter periods of time, which is called SIT, apparently. The trouble with all that is that it’s inconvenient to fiddle with the controls especially if you’ve go a low-tech cross-trainer where the resistance is controlled manually as I have. If you’ve got a hi-tech exercise machine where you can program the intervals at the start, then these recommendations would be easier to implement.

  • In God’s name, how tf is this supposed to be a BEGINNERS workout?!

    I tried it and I had to stop after the first burpees, I can’t reclaim the holy land like this ��

  • Thank you so much for making an actual beginner friendly work out routine. I’m new to exercising and I’ve tried other beginner courses that didn’t really feel like it but this is actually one I can do and not feel like I can’t keep up.

  • Luv this video. I like the quiet so I can play my own workout music for extra motivation. I’m a beginner, but I didn’t feel overwhelmed, I was able to push myself thru! ❤❤❤

  • I have heard all about HIIT workouts and the mistakes and all but one thing I am not getting it and I tried to find that on YouTube or google everywhere please let me know what is the number of exercises should I do in my HIIT workout and how many sets should I do I am beginner and I am following 1:2 work and rest ratio and if I have to modify my workout what should I increase? The number of sets or the exercises?

  • You give me hope. It’s hard pushing myself to start. I truly appreciate this video. Do you do any live workouts? Or more HIIT treadmill workouts that does weights in-between 30 sec sprints?

  • Very nice! Should it be repeated to complete a 40 minute workout? I exercise 3 times per week.
    I was working on a very important project for a year and added about 10KGs during this time which I need to lose immediately!:)) I just heard about the HIIT routine and want to try it.

  • But the point is to increase heart rate to at least 85%, not necessarily exhaust muscles… This will just have people fail the exercise due to muscle fatigue and completely lose out on the entire point of HIIT.

  • First day,It feels great and horrible at the same time..
    But I enjoyed a lot.I was able to finish only half..��������
    Don’t give up it will be easy someday.����
    30/6/20

  • This self quarantine thing for me fucked up. Up gonna do this everyday until “self quarantine” everyday. I’ll check back with results

  • Thank you so much for doing this video. I am gonna hit the gym from tmr onwards for 2 weeks. And I am gonna do both of these hiit sprint workouts. Hope I can lose some weight after these 2 weeks by doing these!:) wish me luck.

  • Thank you, I searched for a beginner HITT workout and you provided it.
    Thank you so much for understanding what a beginner really is.
    This got my heart rate up and I truly feel like I worked out.
    NorCal 53+

  • Had my baby a year ago today! I’m at 186 lbs & don’t want to go any higher than that!! My goal is 150-160 Been eating clean & super motivated. Thanks for this workout video!

  • I always get confused of how often I should work out and where the line is between over/under training. If my muscles are sore from a workout with weights, is it ok to do sprinting? Or should I wait until I feel zero soreness?

  • Damn, I wasn’t able to finish the workout. I guess that’s what I get for being fat and stagnant for so long. I will try again tomorrow tho. Nice workout!

  • So do for 15 to 20 seconds 100% max because your body doesn’t know what a minute is. Yet you still want me to do 15 to 20 seconds? I thought body doesn’t know time.

  • Omgosh this is wonderful I never liked working out and excercing but this is greattttt I made it thru the whole video and I felt so strong thx

  • I saw the title on this video and thought to myself “ I wanna check what this gym bro nobody has bad to say about HIIT “…. honestly only listen to half of the video cause im busy and I completely agreed with this guy, who gained a thumbs up from me, dude knows his shit ����

  • Hey you droned on and on about your personal likes not much about what you were supposed to teach?!? Extremely boring and not to the point for a short workout!!! Hope you do a better video next time!!!

  • OK, so I have to give it ALL I have for as long as I can.

    If I’m doing it correctly that should take from 15 to 20 seconds.

    The times is just to verify that I’m doing my maximum effort.
    Then I should wait until my heart rate drops to normal levels before doing another interval.
    Right?

  • So would there be any harm to doing HIIT training deep into a fasted state? If I’m not too worried about issues with energy or effort? Surprised to learn that steady state cardio would burn more fat. HIIT at 15 hours fasted and then breaking my fast was my latest idea but maybe I’ll refrain

  • While I like this workout. I wish it was brighter and had voice instructions. I like to workout outside and it’s so dark that it’s impossible to see even when I’m indoors!

  • Holly, Morgan and Nate you are making the difference to many runners especially now a days where some of us are working out from home!!

  • Guys! I strongly encourage you to run outside if you can instead of a treadmill (preferably on a track or field for a lower impact on your joints), your endurance training will be much better in a non-temperature-controlled environment and you use your hamstrings more. Good luck!

  • In fasting stage you said body uses fat, if i do any form of exercise body does not know which exercise i am doing, how can body know i am doing HIIT, as per your logic if i do exercise in fasting stage body will use carbohydrates, and if i do HIIT in fasting stage body choose Carbohydrates wtf

  • Amazing workout! This is the second week that I have done it on a daily basis. Today I felt pretty good about it so it might be time to add some weight. Thanks for these amazing videos. I love that there is a preview before each excersice and there is a description to make sure we have the correct technique. Is there any way of knowing around how many calories can be burned doing this exact workout? Also, do you recommend doing more than these 20 minutes daily for a beginner? Thanks!

  • In God’s name, how tf is this supposed to be a BEGINNERS workout?!

    I tried it and I had to stop after the first burpees, I can’t reclaim the holy land like this ��

  • Damn, I wasn’t able to finish the workout. I guess that’s what I get for being fat and stagnant for so long. I will try again tomorrow tho. Nice workout!

  • Hi! I am currently 62kgs and 5 feet and 2 inches tall. I gained 6 kgs since last year. I’m an endomorph so I gain fat easily and struggles to lose them. I mostly gain fat around my thigh area and I also suffer from PCOS. Wish me luck!
    Day 1: 62kgs

  • I did bicycles, high knees and knee push ups half way through the video and lort I’m done. Little by little though I know I can get to the point where I’m doing it the entire way through. Tired of being fat and tired. I can do this. And whoever is reading this, YOU CAN DO IT! <3

  • But the point is to increase heart rate to at least 85%, not necessarily exhaust muscles… This will just have people fail the exercise due to muscle fatigue and completely lose out on the entire point of HIIT.

  • Just completed my first run today this was exactly what I needed I never thought I was capable of doing something like this (I’m asthmatic and want to do track ) thank you very much ������

  • Wonderful video Thomas, but I do have a question. I was recently diagnosed with type 2 diabetes, and I’ve been trying to get my diet and exercise in order. However, due to the nature of diabetes, I can’t really go that long without eating, as hypoglicemia could quite literally kill me. SO my question es, other than fasting, is there anyway I can train my body to burn fat when I excercise?

  • Just completed this work out! Was really good and I felt like I had a running partner the whole time �� thankyou for these videos.

  • Very nice! Should it be repeated to complete a 40 minute workout? I exercise 3 times per week.
    I was working on a very important project for a year and added about 10KGs during this time which I need to lose immediately!:)) I just heard about the HIIT routine and want to try it.

  • A request with constructive comments: I love this workout, I feel motivated and receive reminders about form and breathing. I am requesting more follow-along run workouts free of background music. I don’t do the other follow-alongs because I do not care for the music, so I find it distracting.

  • Thank you. 27 year old female trying to get through this Corona nonsense with no gym. Have to remember I cant go hardcore and must take care of myself. Also I want those stallion legs the jamaican runners have at the Olympics ❤

  • Woohoo! Thank you so much for this video. It’s more motivating when I run with you and I’m watching your timer verses the timer on the treadmill. I had such a great run today. Thank you! 2020 goal is to run everyday with you. Please share more like this. The scenery is so breath taking.

  • I love this SO much! You’re so positive and encouraging and it has really helped me get out of my funk. I’ve been lifting, playing sports and staying super active since I was a small child, but then I turned 32 last year and felt totally burnt out on fitness for the first time in my life…I finally decided that enough was enough and have been looking for new and interesting ways to get back into it. This is hugely helpful! Please make more of these run alongs! Plus, being able to see the bay bridge while running is a huge plus! ������

  • Your logic that HIIT while fasting won’t help burn calories/lose weight doesn’t seem sound to me. Any sort of exertion expends energy. If I’m doing HIIT on an empty stomach, my body will burn fat to fuel my workouts, because no other source is available.

  • Hope I get an answer… but isnt HIIT suppose to be 30 secs workout then 15 sec rest… what you’re doing is still a work out during those rest periods….

  • You seem to know what your doing, however those moves for the warm up are advance moves as well those deep scquats. no beginner could do the deep squats like that. Please show options for beginners. but you look great. I am a fomer fitness trainer. I have tought many beginners and even if they came to me advacne classes I showed options. Please show more options for beginners. Awseome!

  • I follow 5 HiiT training Channels and ALL have a different method and philosophy. Some go 100% for 25sec,1min rest, another 45 sec with 10sec rest. Hard to figure out which is better or the correct way to do it

  • So I’m training to burn fat and I do HIIT because I enjoy it (in the form of tabata style workouts). I’ve also been intermittent fasting (2 meals a day, 16 hour fast approx), so I do my HIIT fasted in the morning (I prefer to train on an empty stomach) Am I doing this wrong?? I’m confused haha

  • 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

  • i am really fat right now,hope this can help,i dont work out for a long time,so i am looking for the full body workout for beginner

  • I do this everyday and it is a BITCH at first but just do it in the morning and get it done and you’ll be burning calories thru the day! So worth it ❤️ thank you for this exercise!

  • I literally gave up on the ‘perfect body’ I was going for, but then I saw this video. It really motivated me, and Its the perfect intense for me and really made me want to achieve the body I am going for!

  • Question: is there a link to explain how HIIT was discovered, and how do I know if a HIIT with 40 is better than a 30 etc? Also, I love and appreciate the no talking-thank you thank you thank you!!

  • Wonderful video Thomas, but I do have a question. I was recently diagnosed with type 2 diabetes, and I’ve been trying to get my diet and exercise in order. However, due to the nature of diabetes, I can’t really go that long without eating, as hypoglicemia could quite literally kill me. SO my question es, other than fasting, is there anyway I can train my body to burn fat when I excercise?

  • Started this workout January 1st and I’m still going. I wore my Fitbit and I burn about 100 calories per workout. I’ve already seen results, I have more energy, my butt and stomach is starting to look good. I was 140lbs when I started I’m now 137 lbs. I love that it does not have any background music or talking.

  • I do a HIIT workout 6 days a week. I hit my Max HR (zone 5) about 30% of the workout and hit zone 4 for about 50% of the workout, i also hit zone 3 for 20% of the workout so I’m hitting all higher zones for maximum effect. I produce an aerobic training effect of 3.6 4.1 any more than 4.1/4.5 and im overreaching and it will have more of a harmful effect on my body if I do over these numbers on a regular basis. Everyone is different and everyone needs to find their own HR zones in order to get the best workout and aerobic level FOR THEM! have a great day people and just enjoy ur workouts because something is better than nothing ��

  • I literally gave up on the ‘perfect body’ I was going for, but then I saw this video. It really motivated me, and Its the perfect intense for me and really made me want to achieve the body I am going for!

  • started of well n I was thinking oh this is easy and by last rep I couldn’t get up from the mat ��. It was amazing HIIT! Loved the fact that there is a 40sec interval instead of 20!

  • Thank you for this video! I did the full workout today and felt great later itwas a good warmup too. This really helped me get started on my sprinting

  • This is my first time doing this video. It was awesome workout! It looks easy at first, but once I got to the second and third round, I was sweating and breathing hard ��Thanks for a great work out����

  • Thank you so much for doing this video. I am gonna hit the gym from tmr onwards for 2 weeks. And I am gonna do both of these hiit sprint workouts. Hope I can lose some weight after these 2 weeks by doing these!:) wish me luck.

  • Hi Mister, i am a lady here petite with moderate fat and curves. I wonder with these movements can i be bulky? I dont wish the bulks but i wanted to get fat lose or weight lose. Pls do let me know thanks

  • Depends on your goals and sports etc. A boxer, for example, wants to improve his ability to perform at all the heart zones, from 50to 100% max effort (since this is how the fight will go). You don’t therefore go red zone 90% + heart rate at every interval, with a longer recovery. It makes more sense to have SOME red zone conditioning, along with some less intensity and shorter active recovery periods ( dipping in and out red zone), as this will better prepare for the necessities of combat. Please don’t make it a one size fits all approach, particularly for sports.

  • Would love more 20 minute HIIT running outdoor workouts.

    I appreciated how you coached us w techniques like, “chest up,” “use those arms,” “watch your footing, it can get sloppy at this point,” “last one, rest, but I’m not going to let you walk just yet.” Made it feel like you we’re already there.

    Maybe have a challenge? 20 minute, adding a minute a day until 30 minutes.

    Thanks again!

  • I’m out of shape so I’m doing the warm up only for a few days. The ‘forward leg lifts’ are hard to get right because it’s difficult to ‘pull down leg towards the ground’; striking the ground with the bottom of the foot with intention, without just ‘letting it fall to the ground on its own. Thanks!

  • LOVE THIS!!! I really like not hearing an “annoying voice” & having a timer on the screen. Would love to see full body stretches using this same format��

  • I’ve been working out with a jump rope and heavy bag for two years. I couldn’t quite find a good YouTube channel for workouts but I think I just found it. Thanks!

  • This makes another of sense its basic info and direct. Basically its listening to YOUR BODY and fitting in the correct work out for your self. I’ll do steady cardio then work towards HIIT. THANKS for taking the time to explain ��

  • Your videos are perfect!!!! Everything! No sound so I can listen to the music that motivates me. The way you explain the exercises while we are resting. The well placed timer. The overall aesthetic. The program itself. Please keep with the good work!!!

  • Thank you so much for this! Today was my first run back from in injury in August. I’ve put on a lot of weight and would like to take it off fast (of course) and HIIT workouts seem to be what people recommend. I couldn’t wait to start running again. I’m so happy I found this! ��

  • I got this ad, not tied to this lady, about losing weight for people who just can’t seem to lose weight. Idk why but I clicked on it, took a quiz, a then watched the probably hour long presentation. He talked about a process known as metabolic confusion and using that combined with doing HIIT to activate my metabolism to accomplish my weight loss goals. I did want to buy it at the end of the presentation, so I guess it was a good presentation, but I don’t have a job and my money is limited, although he did offer his program to me quite cheap(around $60 I think )to be fair. I can’t afford a trainer, obviously, and the gyms in my area are closed thanks to the Coronavirus but I do want to try what he suggested. He said it would be a better for people who do have trouble losing weight. Now, I’ve never been the most active person, and I’ve never tried to actively lose weight, and stick to it,(mostly cause of self consciousness) to be honest. In the last two years, I have actually gained around 55 lbs as well. Most likely because I graduated high school and don’t move around as much and just in general have gotten lazy and unmotivated on top of having stress from mental struggles. Don’t worry, I’m not gonna hurt myself of anything like that. I’m here at an exercise video after all, I’m trying to better my body, not break it. Anyways, I do have PCOS so I figure it might be harder for me to lose weight regardless. So I think I’m going to try this exercise. I realize if I bought the program, it would be a much easier journey and it says exactly what I have to do, and I wish I could purchase it, but I’ll just have to try it myself until I find work at least. It’s better than just sitting around my house all day playing games, although I like playing games. I’m 20, I weigh around 235 lbs and I’ll come back to this comment in a while/if anyone comments positivity to say thanks. If anyone has tried this type of weight loss method, please tell me. I’m open to all kinds of constructive criticism from anyone even if you haven’t done this method I said. In general, what else can I try to achieve my fitness goals? I would love to be able to put on muscle afterwards but that seems so far away that it’s actually a dream that will probably never happen. Unless it does,I’m trying be positive here lol

  • Thanks! Loved it. Thanks to my wonderful daughters for getting me hooked on these! So much easier with a pro like you guiding the way!

  • So helpful!!! The individual moves don’t take too much coordination or strength (which is good cause I don’t have much of either yet lol), but I was so sweaty and out of breath by the end! Exactly what I needed. Thank you Stephi!!

  • LOVE THIS!!! I really like not hearing an “annoying voice” & having a timer on the screen. Would love to see full body stretches using this same format��

  • I am gonna try to do this for a week (PS. I already started 3 days ago)
    Day 1: very challenging, but I pushed myself and was very excited to get through it.
    Day 2: was more challenging as my legs were really sore. Did some stretching afterwards.
    Day x: I took a day off, but i did a lot of walking.
    Day 3: It somehow got easier, witch I am excited about. I also did some arm exercises and stretching afterwards.
    Day 4: was really good and much easier. I did warm up before the workout.
    Day xx: took 2 days off, because I didn’t have time to workout.
    Day 5: it made me sweat so much today, but it is still easier then the first time I did it.
    Day 6: At this point it’s quite easy. I still do sweat a lot, but it’s nice to see just how much I have improved. Tomorrow is the last day of this “challenge” and I am more than ready to finish it and to try another workout.
    Day 7: Aaaaand this is the last one! ��
    I am so glad that I was able to do this workout 7 Times. During the last one i was reflecting and remembering the first time i did it and it’s crazy how much I improved. I am so proud of myself. At the beginning i hated this workout soooo much but now i surprisingly enjoy it. Keep going guys and always belive in yourself. ❤️

  • I’ve been doing this work out every other morning for the whole of lockdown and it’s got no easier which is why I’ve kept doing it, but when he says ” that’s the end of the beginners work out ” I die inside everytime while I’m standing in a puddle of sweat breathing out my arse

  • This makes another of sense its basic info and direct. Basically its listening to YOUR BODY and fitting in the correct work out for your self. I’ll do steady cardio then work towards HIIT. THANKS for taking the time to explain ��

  • Having just 25 seconds rest between 100m sprints is simply not sustainable at near maximal effort. This is why at least half of your reps were more like jogging pace. I’ve been doing 10x100m sprints at 2 minute intervals (i.e. 15 seconds sprint / slow down and about 105 seconds walk back / rest) and even then the later reps are more like 90% due to oxygen debt and lactic acid buildup over the reps. If you’re really going at it hard enough, sprint intervals need several minutes minimum to recover. Even then the heart rate stays right up there and by the last rep you should still be gasping for air.

  • I love that there is no preppy music in the background or needless talking! I have poor fitness levels and I’m starting out with this. It was tough! Advice for a total novice is who unable to get the lunges, squats and push ups right?

  • I use a heart rate monitor to make sure my heart rate goes down far enough during my rest period so I can do another 20 seconds of max effort.

  • While I like this workout. I wish it was brighter and had voice instructions. I like to workout outside and it’s so dark that it’s impossible to see even when I’m indoors!

  • Ok. I tried this.
    First day I stopped half way and said I couldn’t do it. Then after my pity party I did the second half. This plus my normal 30 miles on my stationary bike left me barely able to walk for about 3 days.
    When I was able to walk I did it again. This time I didn’t give up half way/take a break. Now I try to do it every few days…. at least until I’m not crazy sore the day after…

  • Finally a HIIT workout titled for beginners that ACTUALLY IS for beginners! What’s up with those fitness YouTubers starting a beginners workout with friggin burpees?! Way to make someone feel discouraged instantly

  • This guy always has videos saying we are all doing things wrong!
    I’ve seen people with better physic and look way healthier than him.
    Way to gain followers lol!!!!

  • I did track last year and wanted to this year but Covid-19 happened, but I get nervous just watching him just because of how nervous track is when I was at the blocks

  • Dude what are you on about doing HIIT for 60 seconds it’s still tiring and it’s supposed to be that way, we’re supposed to be tired

  • Very good video, thank you. But this doesn’t look like sprints for me.. isn’t sprints should be running at possible maximum speed? On video look like he doesn’t run too fast, it’s more like fast running then sprinting

  • I do a HIIT workout 6 days a week. I hit my Max HR (zone 5) about 30% of the workout and hit zone 4 for about 50% of the workout, i also hit zone 3 for 20% of the workout so I’m hitting all higher zones for maximum effect. I produce an aerobic training effect of 3.6 4.1 any more than 4.1/4.5 and im overreaching and it will have more of a harmful effect on my body if I do over these numbers on a regular basis. Everyone is different and everyone needs to find their own HR zones in order to get the best workout and aerobic level FOR THEM! have a great day people and just enjoy ur workouts because something is better than nothing ��

  • Now I’m really confused… your other videos say something completely different regarding HIIT… to rest or not to rest between exercises??

  • Would it be possible to also outline what the routines are in the description box?:) I’ve been looking for a beginner workout like this but trying to follow along with no captions/ verbal explanation was a bit difficult.

  • First time trying a HIIT workout. I really enjoyed yours!! Funnily enough the burpee roll ups were my favorite part. Super sweaty but had such a fun time!!!

  • I’m glad I watched this, I was doing 1 minute 100% 1 minute rest. After two days my body was burnt out and I’d skip days going back to the gym. Remember to have patience and let your body work naturally.

  • I did hiit 5-6x a week for almost 2 months, approx 25mins including warmup and i lost13kgs. Then tapered down to 3-4x a week after 2 months. I ate low carb, high protein and mod fat diet with once a week cheat meal. Cut off some junks like soda, chips and high sugar food like donuts. It worked for me.

  • So do for 15 to 20 seconds 100% max because your body doesn’t know what a minute is. Yet you still want me to do 15 to 20 seconds? I thought body doesn’t know time.

  • An English Olympic athlete Sebastian Coe used to say exactly what Thomas is saying. He won gold medals in the Olympics & is now a Lord in English Parliament.

  • This just whooped my ass cany for the crab move I had to improvise and switch that move up. Thank you for helping me burn my fat away ��

  • I did 10 sec sprint 10 sec walk a few days ago. Next day 1 minute run 90 sec walk. Today I’ll do this workout along with all my non treadmill workouts.

  • This so good am �� lawwd thanks sis!i am going to try and do this everyday if you have more please share I wish the music was lil more hyper but it’s the Boom

  • When body burn glycogen in hiit and weight training then at rest it uses fat as source of energy as our body design this way and in Cardio like 60 to 70% body burn fats and while resting body use glycogen as the source of energy and store more fats as our body is smarter then us

  • Would it be possible to also outline what the routines are in the description box?:) I’ve been looking for a beginner workout like this but trying to follow along with no captions/ verbal explanation was a bit difficult.

  • Would love more 20 minute HIIT running outdoor workouts.

    I appreciated how you coached us w techniques like, “chest up,” “use those arms,” “watch your footing, it can get sloppy at this point,” “last one, rest, but I’m not going to let you walk just yet.” Made it feel like you we’re already there.

    Maybe have a challenge? 20 minute, adding a minute a day until 30 minutes.

    Thanks again!

  • I haven’t done cardio or weight training in 4 years:( changed jobs and time is an issue to me. My endurance is horrible! Instead of listening to music, I”m watching your videos. Thank you for taking the time to make these!!

  • i tend to sprint the straight aways and brisk walk the curves. i do that for 6 laps straight, so 12 sprints in all. i love that workout

  • started of well n I was thinking oh this is easy and by last rep I couldn’t get up from the mat ��. It was amazing HIIT! Loved the fact that there is a 40sec interval instead of 20!

  • Amazing workout! This is the second week that I have done it on a daily basis. Today I felt pretty good about it so it might be time to add some weight. Thanks for these amazing videos. I love that there is a preview before each excersice and there is a description to make sure we have the correct technique. Is there any way of knowing around how many calories can be burned doing this exact workout? Also, do you recommend doing more than these 20 minutes daily for a beginner? Thanks!

  • A lot of people in comments say its hard for beginners but don’t give up. Im so overweight I couldn’t physically do twp of these but I substituted them for the others and did 3 rounds, i know tomorrow morning it will be easier and after a week i,ll notice my fitness level increased a lot. Dont give up people, it will get easier just stick to it, it will be so so worth it.

  • Good
    workout but surely you get more out of this by running at 100% effort? It really doesn’t look like you are sprinting at 100%.

  • You are such a fucking steroid head know it all…..who the fuck are you telling people that they are ”doing Hiit wrong. go fuck yourself you juice head fake arse.

  • Would love a video how you coordinates things in your home.maybe some interior design ideas.I love the flow of your living room.but i reallu dont know how to coordinate very well.

  • I love this SO much! You’re so positive and encouraging and it has really helped me get out of my funk. I’ve been lifting, playing sports and staying super active since I was a small child, but then I turned 32 last year and felt totally burnt out on fitness for the first time in my life…I finally decided that enough was enough and have been looking for new and interesting ways to get back into it. This is hugely helpful! Please make more of these run alongs! Plus, being able to see the bay bridge while running is a huge plus! ������

  • It was really reassuring to see someone so fit slow down on his sprints as he gets tired cuz I sometimes wanna slow down but I feel really bad when I do.

  • I usually do about 20s at 12mph on the treadmill or 24-25 at 100RPM on exercise bike. I rest 2:30 minutes or more and by the time I’ve got 4+ cycles in I can usually not do it for the full 20s.

  • OK, so I have to give it ALL I have for as long as I can.

    If I’m doing it correctly that should take from 15 to 20 seconds.

    The times is just to verify that I’m doing my maximum effort.
    Then I should wait until my heart rate drops to normal levels before doing another interval.
    Right?

  • I’ve been going to the gym strength training and cardio. This “beginners” lesson killed me! I’ll do it twice a day while I’m social distancing.

  • Hope I get an answer… but isnt HIIT suppose to be 30 secs workout then 15 sec rest… what you’re doing is still a work out during those rest periods….

  • Started this workout January 1st and I’m still going. I wore my Fitbit and I burn about 100 calories per workout. I’ve already seen results, I have more energy, my butt and stomach is starting to look good. I was 140lbs when I started I’m now 137 lbs. I love that it does not have any background music or talking.

  • At first i tried Chloe Ting’s workout but since anemic i always find it hard and sometimes i feel like passing out since I’m too tired and out of breath. Then I came to this workout video and this is a bit easier for me.

  • I seem to keep getting a lot of questions regarding the rest intervals that I use in this workout and the rate of speed of each repetition, so I wanted to clear a few things up:

    1. The primary aim of this workout is to improve general cardiovascular endurance, anaerobic endurance, and to aid in fat loss.

    2. Short rest intervals, although they result in decreased performance, increase lactate production. Increased lactate production is associated with increased growth hormone (hGH) production. hGH aids in fat loss and tissue repair.

    3. To improve top speed, acceleration, or power, much longer rest intervals are needed. Maintaining a high level of performance is key. If your speed drops more than 5-10% (even less for more advanced athletes), then you should probably end the speed work for that particular day.

    4. Personally, I wouldn’t do this workout more than 1x per week because it is only a small portion of my overall training program. If you only care about dropping some body fat and getting in better cardiovascular shape, doing interval training 2-3x a week would be fine, but I wouldn’t use the EXACT same format for each workout. Vary the work to rest ratios, distances, repetitions, # of turns.

    5. Swimming, biking, rowing, running in sand, and running hills are all other ways to incorporate variety into interval training, and each has its pros and cons.

    Hope that clears some things up!

  • It makes no sense! I Never break fasting before HIIT! It takes at least 24hrs to diggest the food. So why trigger the insulin before training?

  • Great way to get back into exercising. I also appreciate that there was no music so that I could pick my own. That was very thoughtful. Thank you.

  • Hey Javy great video!

    I do these sprints on my street which is about a 30 degree hill and it’s about a block, doing 7-8 of those really kicks ass. What’s your take on hill sprints?

    Thanks!

    *edit: 30 is actually a miscalculation by my part, it’s much less but definitely a good incline

  • Fantastic workout that I can do in the comfort of home and not have people staring at me a fat girl trying to loose weight. Thanks Joe. This was fantastic x

  • Just wanna point out the mention of HIIT for a good mental response, which i totally agree with, imo no better feeling than drowning in a pool of your own sweat whilst gasping for breath after a good workout.

  • I don’t know why I’m sharing this but maybe someone has advice. I have prediabetes and I’m only 14 which is super embarrassing at school. I dont really eat much and workouts have never been hard but I’m skinny fat. I was told this was a good way to start and the excersises are helping. A lot. However apparently I still have to eat. I’d prefer to eat healthier foods. Does anyone know some good ones.

  • This looks like a workout we did in my bootcamp fitness class. This looks great!! Ive been looking for something challenging! Can’t wait to do it tomorrow morning! I will be doing this a couple days a week. Thanks for posting!

  • I’m doing 30 sec sprint/90 sec rest x 8, and it’s great.
    I push myself to the point of nausea literally on the sprints, bent double and unable to speak during the rests ;).

  • Those Burpee Roll-Ups tho if you think that’s “Beginner Friendly” you’ve never weighed more then 80 pounds in your whole life…. Honestly, I about had a stoke looking at you do them.

  • Good beginning workout. I have to build up my tolerance due to asthma. I had to rest a little longer at the 5 min mark due to wheezing.

  • This is my first time doing this video. It was awesome workout! It looks easy at first, but once I got to the second and third round, I was sweating and breathing hard ��Thanks for a great work out����

  • Me: Mann I need to workout!

    finds video and clicks on it

    Me: looks at shoes

    Me again: uuuUuuUuu I need them now, MUST HAVE THEM!!

    keeps the pancakes Screww working outtt*

    somebody please tell me what the shoes are called!!!

  • Great workout doing sprints on flat surface as well as up hill is a killer workout it’s all you need to get rid of fat.. I needed this video as a reminder of what works best for me I tend to complicate shit but I Gauranteee I truly know this workout works and I mean it works fast when it comes to weight loss just add consistency it will be a fine deal when it comes to fat lost ��������

  • If youre are eating low carb and you do HIIT to use up glycogen in muscles then your body would use fat to create more glycogen right?

  • do you think this will help me loose weight? i don’t like my bod too much and i want to loose belly fat and get stronger legs and all that stuff. I know the recommended amount for running to burn calories is 30 minutes but i was wondering if anyone has lost weight from like doing the things done in the video?

  • This is a perfect explanation of HIIT. Your intervals of 20-30 seconds need a 1 min at least rest, maybe longer for 10 rounds, you will fry yourself in a great way and that’s it!

  • I did 10 sec sprint 10 sec walk a few days ago. Next day 1 minute run 90 sec walk. Today I’ll do this workout along with all my non treadmill workouts.

  • Note to everyone: fasting, and especially fasted cardio will result in a loss of muscle mass if not supplemented with amino acids.

  • You are such a fucking steroid head know it all…..who the fuck are you telling people that they are ”doing Hiit wrong. go fuck yourself you juice head fake arse.

  • Beginner here, made it through although the burpees were hard to stand back up from a back position when flexibility isn’t conditioned. Great workout!

  • Dude what are you on about doing HIIT for 60 seconds it’s still tiring and it’s supposed to be that way, we’re supposed to be tired

  • I did a HIIT treadmill workout this morning, incline of 3 speed 6, started out doing 30s on 30s off then switched it to 30s on 1min off…I’d like to see a what I eat in a week video, lol

  • Just completed my first run today this was exactly what I needed I never thought I was capable of doing something like this (I’m asthmatic and want to do track ) thank you very much ������

  • Why doesn’t my treadmill walk ooze sexy lol! On a serious note, I really dknt warm up enough or work hard enough when training, I must try harder.

  • I use a heart rate monitor to make sure my heart rate goes down far enough during my rest period so I can do another 20 seconds of max effort.

  • i am really fat right now,hope this can help,i dont work out for a long time,so i am looking for the full body workout for beginner

  • This dude pissed me off. HIIT cuz it feels good? No. Absolutely not man. Definatly many people and myself are trying to burn fat / lower % asap without loosing the muscle mass. Im pretty sure thats one of the main reasons for a lot of people.

  • You give me hope. It’s hard pushing myself to start. I truly appreciate this video. Do you do any live workouts? Or more HIIT treadmill workouts that does weights in-between 30 sec sprints?

  • Hey ma’am
    Please help me…
    My 2mile race on 9th October ( 2mile within 14min compulsory)
    And now timing is 16 min 5to10 sec…
    Please help me to get under 14mins or less…
    Please help.i have only one an half month…..

  • Your logic that HIIT while fasting won’t help burn calories/lose weight doesn’t seem sound to me. Any sort of exertion expends energy. If I’m doing HIIT on an empty stomach, my body will burn fat to fuel my workouts, because no other source is available.

  • So. I’m a really really bad runner I was always better at short distance sprints when I was younger.. I’ve started doing this workout in quarentine lock down outside as its one of the only reasons you can go out and after 7 days of doing it every day my left knee really hurts like under my knee cap… Is this a running injury I dont know or I’m just so unfit

  • Just wanna point out the mention of HIIT for a good mental response, which i totally agree with, imo no better feeling than drowning in a pool of your own sweat whilst gasping for breath after a good workout.

  • Can i do these sprints after a 2 mile jog? Jogging is making my legs skinny but its burning fat and its honestly pretty easy. Will doing these after make it to where i dont make any progress or is it just fine?

  • You seem to know what your doing, however those moves for the warm up are advance moves as well those deep scquats. no beginner could do the deep squats like that. Please show options for beginners. but you look great. I am a fomer fitness trainer. I have tought many beginners and even if they came to me advacne classes I showed options. Please show more options for beginners. Awseome!

  • The newer track across from yankee stadium? Used to live on 167. My Daughter runs track at school and I’ve started outdoor running since covid and now I see why you all do the butt kickers etc. Good vid!

  • Fantastic workout that I can do in the comfort of home and not have people staring at me a fat girl trying to loose weight. Thanks Joe. This was fantastic x

  • A lot of people in comments say its hard for beginners but don’t give up. Im so overweight I couldn’t physically do twp of these but I substituted them for the others and did 3 rounds, i know tomorrow morning it will be easier and after a week i,ll notice my fitness level increased a lot. Dont give up people, it will get easier just stick to it, it will be so so worth it.

  • I just want to say that I’m glad I looked up running workout and found this! This gave me a push to run right now and keep up to the best of my ability. Better than without this video. Definitely saving this to my library and playing it each time I go for a run

  • I just want to say that I’m glad I looked up running workout and found this! This gave me a push to run right now and keep up to the best of my ability. Better than without this video. Definitely saving this to my library and playing it each time I go for a run

  • I am of the opinion that Thomas is 100% wrong. I usual run for one hour at a steady pace at 60-70% effort and WAS NOT able to loose not even one pound. I then switched to HIIT and after 4 months I began to loose all the unwanted fat!!

  • I’m an advid fitness person but not a runner. I’m going to try this out because I like the idea of the intervals. I like the coaching aspect. I miss SF I would take long walks in the Bay. It’s so amazing there!

  • I’m overweight and need to lose weight so I’m trying this in my home in place first. Never been a runner it really hurts my calves.

  • Holly, Morgan and Nate you are making the difference to many runners especially now a days where some of us are working out from home!!

  • Woohoo! Thank you so much for this video. It’s more motivating when I run with you and I’m watching your timer verses the timer on the treadmill. I had such a great run today. Thank you! 2020 goal is to run everyday with you. Please share more like this. The scenery is so breath taking.

  • I’ve been going to the gym strength training and cardio. This “beginners” lesson killed me! I’ll do it twice a day while I’m social distancing.

  • I’ve been doing this work out every other morning for the whole of lockdown and it’s got no easier which is why I’ve kept doing it, but when he says ” that’s the end of the beginners work out ” I die inside everytime while I’m standing in a puddle of sweat breathing out my arse

  • Note to everyone: fasting, and especially fasted cardio will result in a loss of muscle mass if not supplemented with amino acids.

  • Can anyone tell me why it’s not good to do HIIT in an empty stomach?I know he said the carbs give you more energy to do HIIT and it burns of the carbs but could it also work on an empty stomach?I’m just wondering��

  • I had one I used to do in college. 5 minute jog around the track, gradually increasing speed during the 5 minutes. Run the straits as best you can and jog/walk the curves 5 times around the track. This pyramid looks really fun and plan on trying it out.

  • This was really a great workout for all levels. I’m just starting out and was able to adjust my pace. Loved the rating system 3 out of 10 or 6/10. I also appreciated that not every 6/10 will be the same for us each day. Helped keep me motivated and encouraged. Thank you for a great workout!

  • From Pomona, Cali — just finished this follow along workout today at the gym. IT WAS GREAT!!! BTW I’m new to your channel. Please �� more follow along running workouts for beginners w/ different trainers.��

  • Uhhh love it!!!!
    Did the entire work out on the treadmill.
    Big fan you guys are great!!
    It help a lot to keep me motivated to run even indoors!
    Keep it going

  • I’m an advid fitness person but not a runner. I’m going to try this out because I like the idea of the intervals. I like the coaching aspect. I miss SF I would take long walks in the Bay. It’s so amazing there!

  • Does interval training enlarge the heart’s internal chamber (eccentric ventricular hypertrophy) so it can pump more blood per beat?
    Or does HIIT cause the heart muscle to thicken (concentric hypertrophy)?

    The information online is highly mixed.

  • •Day 1• It was a normal workout, well i did this in hoodie and jeans and im about to die from how hot it is rn. I’m not exhausted from the workout which is pretty good bc it’s my first day doing HIIT❤️

  • Just completed this work out! Was really good and I felt like I had a running partner the whole time �� thankyou for these videos.

  • Thanks! I love the way you explained everything and made it simple to follow along!! I was sweating like crazy but stayed till the end!!

  • I did hiit 5-6x a week for almost 2 months, approx 25mins including warmup and i lost13kgs. Then tapered down to 3-4x a week after 2 months. I ate low carb, high protein and mod fat diet with once a week cheat meal. Cut off some junks like soda, chips and high sugar food like donuts. It worked for me.

  • Does Episoketren System really work? I see many people keep on talking about Episoketren System. But I’m not sure if it’s good enough to improve your soccer skills.

  • 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:

  • I had one I used to do in college. 5 minute jog around the track, gradually increasing speed during the 5 minutes. Run the straits as best you can and jog/walk the curves 5 times around the track. This pyramid looks really fun and plan on trying it out.

  • Very accurate and honest video. thanks for being proffessional trainer finally i’ve seen very Ridiculous HIIT videos and this is explain the purpse of it. definitely SUBSCRIBED your channel

  • I always get confused of how often I should work out and where the line is between over/under training. If my muscles are sore from a workout with weights, is it ok to do sprinting? Or should I wait until I feel zero soreness?

  • Beginner. Good workout. Glad found this channel
    Love the quietness which allow me fully concentrate.
    Thank you. Hope I will keep up.

  • First day,It feels great and horrible at the same time..
    But I enjoyed a lot.I was able to finish only half..��������
    Don’t give up it will be easy someday.����
    30/6/20

  • I love this work out video. You don’t talk. You get straight to it. It has a times, and it tells what exercise we’re doing. The moves are easy. I can’t keep up with you quite yet, but I’m going to keep doing this until I can.

  • I tried this a couple of times this week.
    First time I went too hard on my first few sprints and burnt-out before I got to the 6th sprint. I had to take a couple of minutes break inbetween and ended up doing two sets of 5 sprints.
    On my second attempt I held back a little bit, maybe going 60-70% on the first sprint. I was able to go all the way to 13 sprints this time. I just had a little trouble keeping to the 25 second rest period in-between after the 6th sprint and I ended up taking 30-35 seconds on the last 6 sprints.
    Its a great workout because its short, intense, and it doesn’t put too much stress on my knees. I had an ACL reconstruction 12 months ago and I have been suffering from jumpers-knee pain recently. I’d much rather do this workout, which leaves me with minimal pain in my patella-tendon, than a 30 minute run, which is a bit of a roulette with where the pain will show-up afterward and during.
    I’m going to work on doing this consistently and see if I can manage to stick to the 25s rest interval. Once it gets easier I’m going to see if I can start running faster for all of the sprints.
    Thanks

  • I’m a couch potato but I wanna be more healthy and lose some fat so I’m going to try doing this for atleast 14 days!:

    Day 1: was really good! Challenged myself and I was sweaty.

    Day 2: day two was amazing! Challenged myself and I did extra excerise afterwards. I’m really starting to love fitness and pushing myself!

    Day 3: not sweating as much, getting easier tho! Or maybe I should put more intensity in. Great workout!

    Day 4: I put more intensity, more challenging! Amazing!

    Day 5: great workout! Also did about 10 minutes of toning

    Day 6: I can’t believe im almost to a week! I also changed up some things to make it more challenging! Instead of toe touches I did burpees and I did jumping squats. I’m feeling to good about myself.

    Day 7: the last day of posting my workout records. It was a great last day! I felt the burn and it’s just a great way to end off. I’ll still try to do this daily but I won’t record it anymore. I hope this encourages you to do it! Jesus loves you god bless you

  • Loved your workout, l’m 61 and used to be a 200/400m sprinter at school so its natural to me. I’ve always kept fit but have started to add sprint reps to my work out, have to go steady at my age but so far so good. Any advice for preventing injury to old fella is welcome ��

  • okay but I lasted 30 minutes, and this a 10 minute video. I’m not even over weight but im trying to get healthy. im keep doing this video till I have the stamina again. I feel my energy boost up after this tho even if I was about to die lol

  • Wow so happy I found your video! I’m doing this tomorrow! I workout 5/6 days a week, is it okay to do a HIIT cardio everyday? I hope you will reply to this <3! Thanks!

  • This dude pissed me off. HIIT cuz it feels good? No. Absolutely not man. Definatly many people and myself are trying to burn fat / lower % asap without loosing the muscle mass. Im pretty sure thats one of the main reasons for a lot of people.

  • Guys! I strongly encourage you to run outside if you can instead of a treadmill (preferably on a track or field for a lower impact on your joints), your endurance training will be much better in a non-temperature-controlled environment and you use your hamstrings more. Good luck!

  • is anyone doing this twice?? i feel like its too easy to do just once and i might go for another round. the only part i hate is the burpee roll ups so i substitute them with regular burpess.

  • Why doesn’t my treadmill walk ooze sexy lol! On a serious note, I really dknt warm up enough or work hard enough when training, I must try harder.

  • Omgosh this is wonderful I never liked working out and excercing but this is greattttt I made it thru the whole video and I felt so strong thx

  • Thank you sooo much I felt better after doing this unlike doing other HIIT it was so difficult but this it’s so easy and effective at the same time. Please make more I love you

  • Great workout, but you are not a sprinter, bad technique and overall you are just a bodybuilder trying to sprint a little bit, not bad, but no speed at all

  • Warm up:

    Butt Kickers @ 0:35
    High Knees @ 0:53
    Walking Lunges @ 1:13
    Forward Leg Swing @ 1:53
    High Skips @ 2:27
    A-Skips @ 2:51
    Hip Opener Skip @ 3:17
    Bounding @ 3:42 (exaggerated run with lot of air-time)

    HIIT: 13x100m with 25 second rest

  • I’ve been super dedicated to lose some body fat to finally see my abs. I’ve been struggling with anxiety and depression, but getting exercise 5 days a week has really benefited me in many ways. I’m starting to feel confident about my body for once:) thank you for this

  • So. I’m a really really bad runner I was always better at short distance sprints when I was younger.. I’ve started doing this workout in quarentine lock down outside as its one of the only reasons you can go out and after 7 days of doing it every day my left knee really hurts like under my knee cap… Is this a running injury I dont know or I’m just so unfit

  • Thanks! I love the way you explained everything and made it simple to follow along!! I was sweating like crazy but stayed till the end!!

  • I just completed this workout and I am definitely a beginner. The roll up burpee was hard for me so I just substituted it for a regular burpee. But thank you so much for this great video. I’m a little sore but I feel great!

  • I were stupid and didn’t change my clothes. It becomes hot really fast if you do this in jeans and hoodie…

    But hey, my fatass did it. This was my first workout I ever try so I’m kinda proud

  • The information in your video is good. From a presentation standpoint however, I would recommend editing your presentation to make it much shorter. Also, script out what you want to say. Try to edit out where you say, “umm.” Again, good info. Thank you. I will definitely add the HIIT workout to my routine.

  • Yo comments I need some help I don’t know what to do anymore has there own opinion, I,m 6’1 185 but most of it is just fat so what do yall think I should do? Steady state cardio or hit cardio?

  • Hey ma’am
    Please help me…
    My 2mile race on 9th October ( 2mile within 14min compulsory)
    And now timing is 16 min 5to10 sec…
    Please help me to get under 14mins or less…
    Please help.i have only one an half month…..

  • so steady state cardio to loose weight and get in shape, and after getting to the desired weight, enter hiit style training to bulk up?

  • Does interval training enlarge the heart’s internal chamber (eccentric ventricular hypertrophy) so it can pump more blood per beat?
    Or does HIIT cause the heart muscle to thicken (concentric hypertrophy)?

    The information online is highly mixed.

  • Wow so happy I found your video! I’m doing this tomorrow! I workout 5/6 days a week, is it okay to do a HIIT cardio everyday? I hope you will reply to this <3! Thanks!

  • This guy is a gangsta, can you do this as a daily workout instead of jogging 30 mins a day? I would assume you burn more fat and get a heavier sweat doing this…

  • Hi Mister, i am a lady here petite with moderate fat and curves. I wonder with these movements can i be bulky? I dont wish the bulks but i wanted to get fat lose or weight lose. Pls do let me know thanks

  • Saw this workout in the app. I just wish i knew what her pace exactly is for 3/10 6/10 9/10 etc. Not so i can copy it (ofcourse i cant! Lol) but just as a basis. For example, if my max pace is 5:40. Should that be my 9/10 effort? My average is 7- 7:15, should that be my 6/10?

  • 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

  • 9 out of 10 effort still looked like a jogging pace. People use the term “sprint” way too loosely. If you’re truly sprinting you shouldn’t be able to do it for more than 10-15 seconds.

  • Do you drink alcohol? I enjoy a few beers everyday but It has really put the chunk on, as I see you have no chunk at all. I’m 25%body fat/fitbit scale. I’d like to be around 16. Do you think sprints will get me there while still enjoying IPA’s?

  • Saw this workout in the app. I just wish i knew what her pace exactly is for 3/10 6/10 9/10 etc. Not so i can copy it (ofcourse i cant! Lol) but just as a basis. For example, if my max pace is 5:40. Should that be my 9/10 effort? My average is 7- 7:15, should that be my 6/10?

  • It makes no sense! I Never break fasting before HIIT! It takes at least 24hrs to diggest the food. So why trigger the insulin before training?

  • 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:

  • Beginner. Good workout. Glad found this channel
    Love the quietness which allow me fully concentrate.
    Thank you. Hope I will keep up.

  • Yo comments I need some help I don’t know what to do anymore has there own opinion, I,m 6’1 185 but most of it is just fat so what do yall think I should do? Steady state cardio or hit cardio?

  • Question: is there a link to explain how HIIT was discovered, and how do I know if a HIIT with 40 is better than a 30 etc? Also, I love and appreciate the no talking-thank you thank you thank you!!

  • I’m overweight and need to lose weight so I’m trying this in my home in place first. Never been a runner it really hurts my calves.

  • Recommend an extra large mat which pretty suitable for home workouts, it really works, non-slip. ultra durable and have great traction so you can do a cardio or dance workout without slipping. 
    here is the link of Amazon: www.amazon.com/gxmmat

  • I’ve been working out with a jump rope and heavy bag for two years. I couldn’t quite find a good YouTube channel for workouts but I think I just found it. Thanks!

  • I saw the title on this video and thought to myself “ I wanna check what this gym bro nobody has bad to say about HIIT “…. honestly only listen to half of the video cause im busy and I completely agreed with this guy, who gained a thumbs up from me, dude knows his shit ����

  • 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��

  • I love that there is no preppy music in the background or needless talking! I have poor fitness levels and I’m starting out with this. It was tough! Advice for a total novice is who unable to get the lunges, squats and push ups right?

  • I don’t know why I’m sharing this but maybe someone has advice. I have prediabetes and I’m only 14 which is super embarrassing at school. I dont really eat much and workouts have never been hard but I’m skinny fat. I was told this was a good way to start and the excersises are helping. A lot. However apparently I still have to eat. I’d prefer to eat healthier foods. Does anyone know some good ones.

  • Very accurate and honest video. thanks for being proffessional trainer finally i’ve seen very Ridiculous HIIT videos and this is explain the purpse of it. definitely SUBSCRIBED your channel

  • Uhhh love it!!!!
    Did the entire work out on the treadmill.
    Big fan you guys are great!!
    It help a lot to keep me motivated to run even indoors!
    Keep it going

  • do you think this will help me loose weight? i don’t like my bod too much and i want to loose belly fat and get stronger legs and all that stuff. I know the recommended amount for running to burn calories is 30 minutes but i was wondering if anyone has lost weight from like doing the things done in the video?

  • About how many calories does this workout burn? Just curious because i am in my cutting phase. Great workout, never felt that kind of burn in only 20 min�� thanks for a chanel worth subscribe to��

  • Recommend an extra large mat which pretty suitable for home workouts, it really works, non-slip. ultra durable and have great traction so you can do a cardio or dance workout without slipping. 
    here is the link of Amazon: www.amazon.com/gxmmat

  • Your videos are perfect!!!! Everything! No sound so I can listen to the music that motivates me. The way you explain the exercises while we are resting. The well placed timer. The overall aesthetic. The program itself. Please keep with the good work!!!

  • Now I’m really confused… your other videos say something completely different regarding HIIT… to rest or not to rest between exercises??

  • This so good am �� lawwd thanks sis!i am going to try and do this everyday if you have more please share I wish the music was lil more hyper but it’s the Boom

  • 9 out of 10 effort still looked like a jogging pace. People use the term “sprint” way too loosely. If you’re truly sprinting you shouldn’t be able to do it for more than 10-15 seconds.

  • I’d like to run on a track and I do run outside regularly, but sometimes, a treadmill is necessary….no shame if you have to use it.

  • From Pomona, Cali — just finished this follow along workout today at the gym. IT WAS GREAT!!! BTW I’m new to your channel. Please �� more follow along running workouts for beginners w/ different trainers.��

  • I usually do about 20s at 12mph on the treadmill or 24-25 at 100RPM on exercise bike. I rest 2:30 minutes or more and by the time I’ve got 4+ cycles in I can usually not do it for the full 20s.

  • Thanks! Loved it. Thanks to my wonderful daughters for getting me hooked on these! So much easier with a pro like you guiding the way!

  • So I’m training to burn fat and I do HIIT because I enjoy it (in the form of tabata style workouts). I’ve also been intermittent fasting (2 meals a day, 16 hour fast approx), so I do my HIIT fasted in the morning (I prefer to train on an empty stomach) Am I doing this wrong?? I’m confused haha

  • This was really a great workout for all levels. I’m just starting out and was able to adjust my pace. Loved the rating system 3 out of 10 or 6/10. I also appreciated that not every 6/10 will be the same for us each day. Helped keep me motivated and encouraged. Thank you for a great workout!

  • Great way to get back into exercising. I also appreciate that there was no music so that I could pick my own. That was very thoughtful. Thank you.

  • Watched this the other day! ♥️Took me a minute but finally realized…why in the hell am I just sitting here watching! Let me get on this treadmill. Definitely motivational! Thank You

  • I did a HIIT treadmill workout this morning, incline of 3 speed 6, started out doing 30s on 30s off then switched it to 30s on 1min off…I’d like to see a what I eat in a week video, lol

  • Would love a video how you coordinates things in your home.maybe some interior design ideas.I love the flow of your living room.but i reallu dont know how to coordinate very well.