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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79 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!!