HIIT for Beginners: A 20-Minute Workout You Can Do Today

You have seen the videos: people leaping onto boxes, sprinting, collapsing on the floor in a puddle of sweat. It looks brutal, and you have about 20 minutes between bedtime and collapsing on the sofa yourself. The good news is that HIIT for beginners does not have to look anything like that. Done properly, high intensity interval training is one of the most time-efficient ways for a busy parent to get fitter. Here is how to start without getting hurt or put off.

What HIIT actually is

HIIT stands for high intensity interval training. You alternate short bursts of hard effort with periods of rest or easy movement. The NHS physical activity guidelines for adults describe it as short bursts of very vigorous activity with rest in between, and point out that vigorous activity gives similar benefits to moderate activity in around half the time: 75 minutes a week instead of 150.

“High intensity” is relative. For a fit 25-year-old it might be sprints. For a mum returning to exercise after years off, it might be fast marching on the spot. Both are HIIT if they push you hard for that person.

Is HIIT right for you yet?

HIIT is great, but it is not the place everyone should start. Build a base first if:

• You have done little or no exercise for a long time. Spend 2-4 weeks walking and doing basic strength first.
• You have high blood pressure, a heart condition or any other medical condition. Check with your GP first. Some conditions are better suited to moderate exercise.
• You are pregnant, or have had a baby recently. After birth, gentle walking and pelvic floor exercises can come first, but get your GP postnatal check, usually around 6-8 weeks, before anything high impact. The NHS page on keeping fit and healthy with a baby suggests getting advice at that check before activities like aerobics or running, and longer if you had a caesarean.
• You have joint pain or an injury. Low-impact versions, or a physio’s advice, come first.

HIIT for beginners: the rules I use

1. Longer rest than work at first. Start with 20 seconds hard, 40 seconds easy. Later move to 30/30, then 40/20.
2. Low impact before jumping. Fast step-outs before jumping jacks. Squats before jump squats.
3. Quality over speed. If your form breaks down, slow down. Fast and sloppy is how people get injured.
4. Work hard, not flat out. On a scale of 1-10, aim for 7-8 in the work periods. You should be breathing hard and unable to chat.
5. Twice a week is plenty. HIIT is tiring. Combine it with strength days and walking, not instead of them.
6. Stop if it hurts. Sharp pain, chest pain, dizziness or feeling faint means stop. For chest pain call 999.

A 20-minute beginner HIIT workout

No equipment, quiet enough for a flat, suitable for after bedtime.

Warm-up (5 minutes)

March on the spot, arm circles, bodyweight squats, gentle side-steps, then 1 minute of faster marching.

Main set (12 minutes)

20 seconds work, 40 seconds easy marching. Go through these 6 exercises twice.

1. Fast step-out jacks: step one foot out as arms go up, alternate quickly.
2. Squat to chair: sit back to touch the chair, stand up fast.
3. Incline mountain climbers: hands on the sofa arm or a worktop, drive knees alternately.
4. Skater steps: big side-step, swing the back leg behind, alternate sides. No jump.
5. Punches: quick straight punches with soft knees and a tight tummy.
6. Glute bridge pulses: hips up, short fast pulses.

Cool down (3 minutes)

Slow walk around the room, then stretch your hips, calves and chest.

How to progress over 6 weeks

• Weeks 1-2: 20 seconds on, 40 off, 2 rounds.
• Weeks 3-4: 30 on, 30 off, 2 rounds. Add small jumps if your joints and pelvic floor feel good, for example real jumping jacks.
• Weeks 5-6: 30 on, 30 off, 3 rounds, or try a 15-minute Tabata workout.

Want to add burpees? They are a classic, but a full burpee is a lot for a beginner. Start with the step-back version from my guide to burpees for beginners.

A word on sprints and box jumps

Sprints and box jumps are often lumped into HIIT, but I would not start with them. Sprinting cold is a common way to pull a hamstring, and missing a box jump is a quick way to scrape a shin. If you want to work towards them, start with brisk uphill walking and fast step-ups, then short strides at 70% effort, then low jumps onto a step. Build over months, not days.

HIIT, strength and the rest of your week

HIIT is excellent for fitness and saves time, but it does not replace strength training. A balanced week for a busy parent might look like:

• 2 strength sessions
• 1-2 short HIIT sessions
• Walking most days

If you are unsure which to prioritise, read HIIT vs strength training.

Where a bootcamp class fits

A bootcamp is not the same as a pure HIIT class. In mine we mix strength, intervals and mobility, and every exercise has an easier and harder version. That means a beginner and a regular can train side by side. If you like the idea of hard-but-fun intervals, my SYP Box Fit beginner boxing class uses pads and short rounds, with no sparring. It is HIIT in disguise.

FAQs

Is HIIT good for beginners?

Yes, if it is scaled. Use longer rest, low-impact moves and moderate effort to start. If you have been inactive for a long time, build a base of walking and basic strength first.

How many times a week should a beginner do HIIT?

Once or twice a week is plenty, with at least a day between sessions. Combine it with strength training and walking.

Can you do HIIT every day?

It is not a good idea. HIIT is demanding and your body needs time to recover. Daily walking is great, but keep hard interval sessions to two or three a week at most.

Is 20 minutes of HIIT enough?

Yes. 20 minutes including a warm-up and cool-down is a solid session. The NHS notes vigorous activity gives similar benefits in about half the time of moderate activity.

Book your first class

If you want to try intervals with a coach watching your form, come along. SYP Bootcamp runs 45-minute small-group classes indoors in Archway N19, max 10 people, £15 a class, with easier and harder options for every exercise. Book your £15 class here or call or WhatsApp me on 07301 512215. If you would like to see how 1-1 coaching could take it further, have a look at how personal training at SYP Fitness works.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.