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HIIT for beginners
Start with more rest than work, keep the moves simple, and let the timer do the thinking
Your first HIIT workout
Pick a low-impact move you know: fast marching, a stationary bike, step-ups or squats to a chair. “High intensity” means breathing hard, not flat out.
How to progress
| Weeks | Work | Rest | Rounds |
|---|---|---|---|
| 1 and 2 | 20 s | 40 s | 8 |
| 3 and 4 | 30 s | 30 s | 8 |
| 5 and 6 | 30 s | 30 s | 10 to 12 |
| After that | 40 s | 20 s | 8 to 10 |
Five beginner rules
- Warm up for 5 to 10 minutes first 1.
- Leave at least a day between sessions.
- Choose moves you can do well when tired.
- Stop a round early rather than lose your form.
- Change one thing at a time: more rounds, or more work, or less rest.
Walking is a great start too: try interval walking, 3 minutes fast and 3 slow.
Free toolTry your first intervals nowSet 20 seconds of work and 40 of rest in your browser.Sources
- Garber CE, Blissmer B, Deschenes MR, et al. Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Med Sci Sports Exerc. 2011;43(7):1334-1359. doi.org/10.1249/MSS.0b013e318213fefb
YOUR NEXT SESSION STARTS HERE
Bring the effort.
We’ll keep the time.
Cero is free to download for iPhone, iPad and Apple Watch.
Download Cero
Cero is a timer, not a medical device. If you’re new to hard exercise, are pregnant or have a health condition, check with your doctor first, and stop if you feel unwell.