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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 58 (from laksa145)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa058.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.puregym.com/blog/hiit-workouts-for-beginners/\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.puregym.com/blog/hiit-workouts-for-beginners/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.puregym.com\/blog\/hiit-workouts-for-beginners\/","crawl_time":1775903309,"first_indexed_time":1628095327,"http_code":200,"src_unparsed":"com,puregym!www,\/blog\/hiit-workouts-for-beginners\/ s443","src_root_hash":"6638402625913631258","history_drop_reason":null,"meta_title":"HIIT Workouts for Beginners | Starter HIIT Exercises | PureGym","meta_descriptions":["Here we explain the basics of HIIT workouts, with some examples for beginners, including walking HIIT, 15 minute HIIT and Full Body HIIT."],"attrs_boilerpipe_text":"If you're a HIIT beginner - perhaps just starting on your fitness journey, or simply have never tried this training approach before - you may be interested to learn a little more. \nHere we explain the basics of HIIT and provide some workout examples including: \nHIIT workouts for beginners at home\n15 Minute HIIT Workout for Beginners\nFull Body HIIT Workout for Beginners\nBeginners Elliptical HIIT workout\nHIIT Walking Workout for Beginners\nWhat is HIIT?\nHIIT stands for High Intensity Interval Training, and these workouts usually comprise shorter workouts (anywhere from 15 minutes up) that alternate bursts of high intensity, full energy movement with brief recovery periods.\nThese workouts allow you to burn a large number of calories in a shorter amount of time, and are proven to be just as effective (if not more so) than long, steady cardio sessions. They're also shown to boost your body's ability to use oxygen for energy, which in turn improves endurance and performance.  \nWhy is HIIT so good for beginners? \nHIIT workouts are particularly great for fitness beginners because they're quick and easy to integrate into your daily routines. If you're not used to putting aside time for the gym, then you have the flexibility to whizz through a short 15 minute HIIT session and, with consistency, will still see great results. HIIT is also an incredibly versatile form of training, which can be worked around any type of exercise you enjoy, from functional training to walking, swimming or running. \nTop tips for getting started with HIIT:\nDon't forget to\nwarm up\nand\ncool down\n- this is a vital step, even for long time exercising experts. It helps to prepare your body, improve your performance and to prevent soreness and injury.\nHigh intensity MEANS high intensity - in those high intensity moments, you really need to be dialling your energy input up to 9 or 10. You may feel exhausted, but the great thing about HIIT is that it's never long until your next rest period. You'll see the best results if you really give it some oomph.\nStick to around 2 HIIT sessions a week maximum when you first start out - you'll need to allow your body to recover between sessions. If you're doing HIIT right (i.e. giving it your all in those 'intense' moments) then your muscles will have put in a lot of effort.\nIncluding plenty of rest days\nor stretch-focused activity like\nyoga\nin between will give you time to recover.\nHIIT workouts for beginners at home\nIf you're not a member of a gym, or simply looking to try HIIT in your own home, then there are plenty of options for you that don't require any workout equipment. You can alternate between your favourite bodyweight movements and shape the workout your way. To start, focus on 30 seconds of high energy movement followed by a 10 second rest. \nIdeal exercises to feature include: \nJumping jacks\nSquats\nStraight punches\nMountain climbers\nLunges \nOur\nHIIT workouts you can do at home\nguide showcases a range of different HIIT routines you can easily try without having to leave the house. If you're a total fitness beginner, you can start with the 5 minute option and work your way up to longer HIIT sessions as you improve.\n15 Minutes HIIT Workout for Beginners\n15 minutes of HIIT is all you need to get a really decent workout that will help you tone, build strength and improve your fitness. In fact,\nstudies have shown\nthat a 15 minute HIIT workout can burn more calories per minute and increase VO2 max by more than for those who do steady-state cardio for 40 minutes. Plus, it's convenient to fit around a busy day. Just put your all into it and you'll get great results. \nCheck out our\n15 minute fat burning HIIT workout\nfor an intense full body routine of 7 movements, including squats, mountain climbers and high knees.\nFull Body HIIT Workouts for Beginners\nWhile it's great to give focus to different parts of your body in turn at the gym, beginners will probably find more benefit from a full body HIIT workout - it'll help you to work and build strength in a wide range of muscles in a short amount of time. These are particularly relevant if you're just starting out on your fitness journey, as you'll be able to get an all-round workout without needing lots of knowledge about specialist equipment. \nThis\n25 minute HIIT Workout\nruns through a series of different circuits that will cover your upper body, your lower body and your core, for a total workout that will be sure to get your blood pumping and give your fitness a boost.\nHIIT Elliptical Workout for Beginners\nA lot of HIIT workouts focus on dynamic exercises and bodyweight movements, but you can also integrate interval training into your cardio to really boost the effectiveness and efficiency of your workout. The elliptical, or cross trainer, is one of our members' favourite pieces of cardio gym equipment and ideal for HIIT. It's fantastic for building up your heart rate and improving fitness, and as a low impact activity means you're also protecting your joints as you work out. Thanks to the dual action handle bars, it's also an excellent way to get a whole body workout (you can discover\nmore reasons you should start using a cross trainer with this guide\n). \nFor an elliptical HIIT workout, you'll want to focus on bursts of high energy, high intensity movement, followed by slower, calmer movement as a 'rest' - don't stop completely, but ease off enough to allow your body to recover ahead of the next intense burst. You can play around with different timings depending on your fitness levels, but if you're a total beginner, you could start with 30 seconds of high intensity, followed by 1 minute of recovery, repeated until you've worked out for 20 minutes. As your fitness improves you can start to increase the amount of time you're working at full intensity.\nHIIT Walking Workout for Beginners\nIf you're starting completely from scratch with your fitness, you may find the idea of the gym, or even home workouts, a bit intimidating. Or perhaps difficult to fit into your daily routines. Well, the good news is you can also integrate HIIT when you're walking, helping you to get the maximum benefits from your daily stroll. You'll just need some kind of timer on your phone or your watch to make sure you're sticking to your intervals effectively. \nA good starter walking HIIT workout would be: \nWarm up with a slower pace for around 5 minutes\nWalk at a steady pace for 3 minutes\nWalk at a brisk pace for 1 minute\nWalk at full intensity, pushing as hard as you can for 1 minute\nRepeat steps 2-4 for as long as you're walking (perhaps aim for 15 or 20 minutes and build up to longer HIIT walks)\nFinish with at least 3 minutes of slow recovery walk to cool down\nFor more HIIT workout inspiration, check out this\nThe Best HIIT Workout for You guide\n- there are loads of high intensity exercise examples for you to pick from. Once you're ready to increase the difficulty of your HIIT workouts, you can start adding weights - learn more with our\nHIIT workouts with weights guide\n- or make the most of equipment at the gym with this\nquick HIIT workout for the gym\n. You can even try\nHIIT on the gym rowing machine\n, or use\nHIIT for muscle building\n. \nBeginners can discover more exercise inspiration on our\nstarting out at the gym section\n. You can also download the\nfree PureGym app\n, where you can create a customised training plan for your fitness goals or get involved with our on-demand classes and workouts. Also, consider booking a session with a dedicated\nPersonal Trainer\nat PureGym - they're able to offer a wealth of advice for both fitness and nutrition and will be able to help you shape your HIIT workouts to suit your needs.\nAll blog posts","attrs_markdown":"[Skip to main content](https:\/\/www.puregym.com\/blog\/hiit-workouts-for-beginners\/#main-content)\n\nMenu\n\nClose\n\n- [Join Now](https:\/\/www.puregym.com\/join\/ \"Join Now\")\n- [Find a Gym](https:\/\/www.puregym.com\/gyms\/ \"Find a Gym\")\n- Gyms By City\n  - [Gyms By City](https:\/\/www.puregym.com\/city\/)\n  - Gyms in London\n    - [All Gyms in London](https:\/\/www.puregym.com\/city\/london\/)\n    - [Gyms in East London](https:\/\/www.puregym.com\/city\/east-london\/)\n    - [Gyms in North London](https:\/\/www.puregym.com\/city\/north-london\/)\n    - [Gyms in South London](https:\/\/www.puregym.com\/city\/south-london\/)\n    - [Gyms in West London](https:\/\/www.puregym.com\/city\/west-london\/)\n    - [Gyms in Greenwich](https:\/\/www.puregym.com\/city\/greenwich\/)\n  - 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[Quad Exercises](https:\/\/www.puregym.com\/exercises\/legs\/quad-exercises\/)\n    - [Hamstring Exercises](https:\/\/www.puregym.com\/exercises\/legs\/hamstring-exercises\/)\n    - [Calf Exercises](https:\/\/www.puregym.com\/exercises\/legs\/calf-exercises\/)\n    - [Inner\/Outer Thigh Exercises](https:\/\/www.puregym.com\/exercises\/legs\/inner-outer-thigh\/)\n  - Glute Exercises\n    - [Glute Exercises](https:\/\/www.puregym.com\/exercises\/glutes\/)\n    - [Glute Bridges](https:\/\/www.puregym.com\/exercises\/glutes\/glute-bridge\/)\n    - [Hip Thrusts](https:\/\/www.puregym.com\/exercises\/glutes\/hip-thrusts\/)\n    - [Glute Kickbacks](https:\/\/www.puregym.com\/exercises\/glutes\/glute-kickbacks\/)\n    - [Step Ups](https:\/\/www.puregym.com\/exercises\/glutes\/step-ups\/)\n  - Full Body Exercises\n    - [Full Body Exercises](https:\/\/www.puregym.com\/exercises\/full-body\/)\n    - [Burpees](https:\/\/www.puregym.com\/exercises\/full-body\/burpees\/)\n    - [Mountain Climbers](https:\/\/www.puregym.com\/exercises\/full-body\/mountain-climbers\/)\n    - 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[Arms & Shoulders Workouts & Exercises](https:\/\/www.puregym.com\/blog\/workouts-by-body-part\/arms-shoulders-workouts-exercises\/)\n    - [Core Workouts & Exercises](https:\/\/www.puregym.com\/blog\/workouts-by-body-part\/core-workouts-exercises\/)\n    - [Chest Workouts & Exercises](https:\/\/www.puregym.com\/blog\/workouts-by-body-part\/chest-workouts-exercises\/)\n    - [Legs & Glutes Workouts & Exercises](https:\/\/www.puregym.com\/blog\/workouts-by-body-part\/legs-glutes-workouts-exercises\/)\n  - How to...\n    - [How to Build Muscle](https:\/\/www.puregym.com\/blog\/how-to-build-muscle\/)\n    - [How to Lose Weight](https:\/\/www.puregym.com\/blog\/how-to-lose-weight\/)\n    - [How to Tone Your Body](https:\/\/www.puregym.com\/blog\/how-to-tone-your-body\/)\n    - [How to Gain Weight](https:\/\/www.puregym.com\/blog\/how-to-gain-weight\/)\n  - [Workouts for Women](https:\/\/www.puregym.com\/blog\/workouts-for-women\/)\n  - [Nutrition & Diet Advice](https:\/\/www.puregym.com\/blog\/nutrition-diet-advice\/)\n  - 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Use code: SAVEHALF. Hurry, ends Wednesday\\!Selected gyms only](https:\/\/www.puregym.com\/join\/)\n\n# HIIT Workouts for Beginners\nWednesday, 25 October 2023\n\n[Workout Exercise & Routines](https:\/\/www.puregym.com\/blog\/workout-exercise-routines\/)[HIIT Workouts](https:\/\/www.puregym.com\/blog\/hiit-workouts\/)\n\n![](https:\/\/www.puregym.com\/media\/orglkqw2\/hiit-workouts-for-beginners.jpg?quality=80)\n\nIf you're a HIIT beginner - perhaps just starting on your fitness journey, or simply have never tried this training approach before - you may be interested to learn a little more.\n\nHere we explain the basics of HIIT and provide some workout examples including:\n\n- [HIIT workouts for beginners at home](https:\/\/www.puregym.com\/blog\/hiit-workouts-for-beginners\/#anchor-1 \"puregym.com\/blog\/hiit-workouts-for-beginners\/\")\n- [15 Minute HIIT Workout for Beginners](https:\/\/www.puregym.com\/blog\/hiit-workouts-for-beginners\/#anchor-2 \"puregym.com\/blog\/hiit-workouts-for-beginners\/\")\n- [Full Body HIIT Workout for Beginners](https:\/\/www.puregym.com\/blog\/hiit-workouts-for-beginners\/#anchor-3 \"\/blog\/hiit-workouts-for-beginners\/\")\n- [Beginners Elliptical HIIT workout](https:\/\/www.puregym.com\/blog\/hiit-workouts-for-beginners\/#anchor-4 \"\/blog\/hiit-workouts-for-beginners\/\")\n- [HIIT Walking Workout for Beginners](https:\/\/www.puregym.com\/blog\/hiit-workouts-for-beginners\/#anchor-5 \"\/blog\/hiit-workouts-for-beginners\/\")\n### What is HIIT?\nHIIT stands for High Intensity Interval Training, and these workouts usually comprise shorter workouts (anywhere from 15 minutes up) that alternate bursts of high intensity, full energy movement with brief recovery periods.\n\nThese workouts allow you to burn a large number of calories in a shorter amount of time, and are proven to be just as effective (if not more so) than long, steady cardio sessions. They're also shown to boost your body's ability to use oxygen for energy, which in turn improves endurance and performance.\n\n### Why is HIIT so good for beginners?\nHIIT workouts are particularly great for fitness beginners because they're quick and easy to integrate into your daily routines. If you're not used to putting aside time for the gym, then you have the flexibility to whizz through a short 15 minute HIIT session and, with consistency, will still see great results. HIIT is also an incredibly versatile form of training, which can be worked around any type of exercise you enjoy, from functional training to walking, swimming or running.\n\n**Top tips for getting started with HIIT:**\n\n- Don't forget to [warm up](https:\/\/www.puregym.com\/blog\/the-ultimate-guide-to-warm-up-exercises\/) and [cool down](https:\/\/www.puregym.com\/blog\/the-beginner-s-guide-to-cool-down-exercises\/) - this is a vital step, even for long time exercising experts. It helps to prepare your body, improve your performance and to prevent soreness and injury.\n- High intensity MEANS high intensity - in those high intensity moments, you really need to be dialling your energy input up to 9 or 10. You may feel exhausted, but the great thing about HIIT is that it's never long until your next rest period. You'll see the best results if you really give it some oomph.\n- Stick to around 2 HIIT sessions a week maximum when you first start out - you'll need to allow your body to recover between sessions. If you're doing HIIT right (i.e. giving it your all in those 'intense' moments) then your muscles will have put in a lot of effort. [Including plenty of rest days](https:\/\/www.puregym.com\/blog\/why-rest-days-are-important\/) or stretch-focused activity like [yoga](https:\/\/www.puregym.com\/classes\/yoga\/) in between will give you time to recover.\n\n### HIIT workouts for beginners at home\nIf you're not a member of a gym, or simply looking to try HIIT in your own home, then there are plenty of options for you that don't require any workout equipment. You can alternate between your favourite bodyweight movements and shape the workout your way. To start, focus on 30 seconds of high energy movement followed by a 10 second rest.\n\nIdeal exercises to feature include:\n\n- Jumping jacks\n- Squats\n- Straight punches\n- Mountain climbers\n- Lunges\n\nOur [HIIT workouts you can do at home](https:\/\/www.puregym.com\/blog\/hiit-workouts-you-can-do-at-home\/) guide showcases a range of different HIIT routines you can easily try without having to leave the house. If you're a total fitness beginner, you can start with the 5 minute option and work your way up to longer HIIT sessions as you improve.\n\n### 15 Minutes HIIT Workout for Beginners\n15 minutes of HIIT is all you need to get a really decent workout that will help you tone, build strength and improve your fitness. In fact, [studies have shown](https:\/\/pubmed.ncbi.nlm.nih.gov\/23846165\/) that a 15 minute HIIT workout can burn more calories per minute and increase VO2 max by more than for those who do steady-state cardio for 40 minutes. Plus, it's convenient to fit around a busy day. Just put your all into it and you'll get great results.\n\nCheck out our [15 minute fat burning HIIT workout](https:\/\/www.youtube.com\/watch?v=RKFOj1RFNP4 \"https:\/\/www.youtube.com\/watch?v=RKFOj1RFNP4\") for an intense full body routine of 7 movements, including squats, mountain climbers and high knees.\n\n### Full Body HIIT Workouts for Beginners\nWhile it's great to give focus to different parts of your body in turn at the gym, beginners will probably find more benefit from a full body HIIT workout - it'll help you to work and build strength in a wide range of muscles in a short amount of time. These are particularly relevant if you're just starting out on your fitness journey, as you'll be able to get an all-round workout without needing lots of knowledge about specialist equipment.\n\nThis [25 minute HIIT Workout](https:\/\/www.puregym.com\/blog\/25-minute-hiit-workout\/) runs through a series of different circuits that will cover your upper body, your lower body and your core, for a total workout that will be sure to get your blood pumping and give your fitness a boost.\n\n### HIIT Elliptical Workout for Beginners\nA lot of HIIT workouts focus on dynamic exercises and bodyweight movements, but you can also integrate interval training into your cardio to really boost the effectiveness and efficiency of your workout. The elliptical, or cross trainer, is one of our members' favourite pieces of cardio gym equipment and ideal for HIIT. It's fantastic for building up your heart rate and improving fitness, and as a low impact activity means you're also protecting your joints as you work out. Thanks to the dual action handle bars, it's also an excellent way to get a whole body workout (you can discover [more reasons you should start using a cross trainer with this guide](https:\/\/www.puregym.com\/blog\/6-reasons-why-you-should-start-using-a-cross-trainer\/)).\n\nFor an elliptical HIIT workout, you'll want to focus on bursts of high energy, high intensity movement, followed by slower, calmer movement as a 'rest' - don't stop completely, but ease off enough to allow your body to recover ahead of the next intense burst. You can play around with different timings depending on your fitness levels, but if you're a total beginner, you could start with 30 seconds of high intensity, followed by 1 minute of recovery, repeated until you've worked out for 20 minutes. As your fitness improves you can start to increase the amount of time you're working at full intensity.\n\n### HIIT Walking Workout for Beginners\nIf you're starting completely from scratch with your fitness, you may find the idea of the gym, or even home workouts, a bit intimidating. Or perhaps difficult to fit into your daily routines. Well, the good news is you can also integrate HIIT when you're walking, helping you to get the maximum benefits from your daily stroll. You'll just need some kind of timer on your phone or your watch to make sure you're sticking to your intervals effectively.\n\nA good starter walking HIIT workout would be:\n\n1. Warm up with a slower pace for around 5 minutes\n2. Walk at a steady pace for 3 minutes\n3. Walk at a brisk pace for 1 minute\n4. Walk at full intensity, pushing as hard as you can for 1 minute\n5. Repeat steps 2-4 for as long as you're walking (perhaps aim for 15 or 20 minutes and build up to longer HIIT walks)\n6. Finish with at least 3 minutes of slow recovery walk to cool down\n\nFor more HIIT workout inspiration, check out this [The Best HIIT Workout for You guide](https:\/\/www.puregym.com\/blog\/the-best-hiit-workout-for-you\/) - there are loads of high intensity exercise examples for you to pick from. Once you're ready to increase the difficulty of your HIIT workouts, you can start adding weights - learn more with our [HIIT workouts with weights guide](https:\/\/www.puregym.com\/blog\/hiit-workouts-with-weights\/) - or make the most of equipment at the gym with this [quick HIIT workout for the gym](https:\/\/www.puregym.com\/blog\/quick-full-body-hiit-workout-for-the-gym\/). You can even try [HIIT on the gym rowing machine](https:\/\/www.puregym.com\/blog\/hiit-rowing-machine-workouts-to-try-in-the-gym\/), or use [HIIT for muscle building](https:\/\/www.puregym.com\/blog\/the-best-hiit-workout-for-muscle-building\/).\n\nBeginners can discover more exercise inspiration on our [starting out at the gym section](https:\/\/www.puregym.com\/blog\/starting-out-at-the-gym\/). You can also download the [free PureGym app](https:\/\/www.puregym.com\/app\/), where you can create a customised training plan for your fitness goals or get involved with our on-demand classes and workouts. Also, consider booking a session with a dedicated [Personal Trainer](https:\/\/www.puregym.com\/puregym-experience\/personal-training\/) at PureGym - they're able to offer a wealth of advice for both fitness and nutrition and will be able to help you shape your HIIT workouts to suit your needs.\n\n[All blog posts](https:\/\/www.puregym.com\/blog\/)\n\n[Share on Facebook](https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.puregym.com\/blog\/hiit-workouts-for-beginners\/)\n\n[Share on Twitter](https:\/\/twitter.com\/share?url=https:\/\/www.puregym.com\/blog\/hiit-workouts-for-beginners\/&text=HIIT%20Workouts%20for%20Beginners&via=PureGym)\n\n## Related Articles\n[![Woman running](https:\/\/www.puregym.com\/media\/pnwjzhqs\/norweigian-workout.jpg?quality=80)**Norwegian 4x4 Workout**Your complete guide to Norwegian 4x4 workouts for running, cycling, rowing, gym with sample training sessions.Read More](https:\/\/www.puregym.com\/blog\/norwegian-4x4-workout\/)\n\n[![Kettlebell workout](https:\/\/www.puregym.com\/media\/b5jngmdx\/ppl-workout-routine.jpg?quality=80)**Push Pull Legs**In this guide, we’ll break down how a push pull leg split works, why it’s so popular, how to structure a PPL routine, and how to choose the best workouts for your training level.Read More](https:\/\/www.puregym.com\/blog\/push-pull-legs\/)\n\n[![Lower Body, Bodyweight Workout](https:\/\/www.puregym.com\/media\/lrzltsbo\/lower-body-workout.jpg?quality=80)**Lower Body Bodyweight Workouts**We asked PureGym PT Chiara Albrizio to explain the key movement patterns to train, the best bodyweight leg exercises, and how to build lower-body workouts without equipment.Read More](https:\/\/www.puregym.com\/blog\/lower-body-bodyweight-workouts\/)\n\n##### Our Gyms\n- [Gyms Near Me](https:\/\/www.puregym.com\/gyms\/)\n- [Student Gym Membership](https:\/\/www.puregym.com\/landing-page\/student-membership\/)\n- [TrainSafe](https:\/\/www.puregym.com\/landing\/trainsafe\/)\n- [Women's Workout Space](https:\/\/www.puregym.com\/womens-workout-space\/)\n- [Gyms in London](https:\/\/www.puregym.com\/city\/london\/)\n- [Fitness Classes](https:\/\/www.puregym.com\/classes\/categories\/)\n- [Personal trainers](https:\/\/www.puregym.com\/puregym-experience\/personal-training\/)\n- [City Centre Gyms](https:\/\/www.puregym.com\/city\/)\n- [Corporate Gym Memberships](https:\/\/www.puregym.com\/corporate-memberships\/)\n- [Gym Membership Deals & Offers](https:\/\/www.puregym.com\/landing-page\/gym-membership-deals-and-offers\/)\n- [PureGym Switzerland](https:\/\/www.puregym.swiss\/)\n- [PureGym Denmark](https:\/\/www.puregym.dk\/)\n- [PureGym United States](https:\/\/www.puregym.com\/us\/)\n\n##### Get assistance\n- [Help & Contact](https:\/\/www.puregym.com\/help-centre\/)\n- [Facebook](https:\/\/www.facebook.com\/puregym\/)\n- [Instagram](https:\/\/www.instagram.com\/puregymofficial\/?hl=en)\n- [Linkedin](https:\/\/uk.linkedin.com\/company\/pure-gym)\n\n##### Company\n- [About us](https:\/\/www.puregym.com\/about-us\/)\n- [Careers](https:\/\/careers.puregym.com\/)\n- [PureGym Corporate](https:\/\/corporate.puregym.com\/)\n- [Investor Relations](https:\/\/corporate.puregym.com\/investor-relations\/)\n- [PureGym App](https:\/\/www.puregym.com\/app\/)\n- [PureGym Switzerland](https:\/\/www.puregym.swiss\/)\n- [PureGym Denmark](https:\/\/www.puregym.dk\/)\n- [Pure Fitness](https:\/\/www.purefitness.com\/)\n\n##### Serious Stuff\n- [Terms & Conditions](https:\/\/www.puregym.com\/membership-terms-conditions\/)\n- [Gym Rules](https:\/\/www.puregym.com\/gym-rules\/)\n- [Privacy](https:\/\/www.puregym.com\/privacy\/)\n- [Cookies](https:\/\/www.puregym.com\/cookies\/)\n- [Gym Safety](https:\/\/www.puregym.com\/landing\/safety-and-security\/)\n- [Modern Slavery Statement](https:\/\/www.puregym.com\/landing-page\/modern-slavery-statement\/)\n- [Gender Pay Gap Report 2025](https:\/\/www.puregym.com\/gender-pay-gap-report-2025\/)\n- [Tax Strategy](https:\/\/www.puregym.com\/landing-page\/tax-strategy\/)\n- [Sitemap](https:\/\/www.puregym.com\/sitemap\/)\n- [Verify](https:\/\/www.puregym.com\/favourite\/)\n\n© Pure Gym LimitedRegistered in England No: 6690189 Reg. Office: Pure Gym Ltd, Town Centre House, Merrion Centre, Leeds LS2 8LY","attrs_readable_markdown":"![](https:\/\/www.puregym.com\/media\/orglkqw2\/hiit-workouts-for-beginners.jpg?quality=80)\n\nIf you're a HIIT beginner - perhaps just starting on your fitness journey, or simply have never tried this training approach before - you may be interested to learn a little more.\n\nHere we explain the basics of HIIT and provide some workout examples including:\n\n- [HIIT workouts for beginners at home](https:\/\/www.puregym.com\/blog\/hiit-workouts-for-beginners\/#anchor-1 \"puregym.com\/blog\/hiit-workouts-for-beginners\/\")\n- [15 Minute HIIT Workout for Beginners](https:\/\/www.puregym.com\/blog\/hiit-workouts-for-beginners\/#anchor-2 \"puregym.com\/blog\/hiit-workouts-for-beginners\/\")\n- [Full Body HIIT Workout for Beginners](https:\/\/www.puregym.com\/blog\/hiit-workouts-for-beginners\/#anchor-3 \"\/blog\/hiit-workouts-for-beginners\/\")\n- [Beginners Elliptical HIIT workout](https:\/\/www.puregym.com\/blog\/hiit-workouts-for-beginners\/#anchor-4 \"\/blog\/hiit-workouts-for-beginners\/\")\n- [HIIT Walking Workout for Beginners](https:\/\/www.puregym.com\/blog\/hiit-workouts-for-beginners\/#anchor-5 \"\/blog\/hiit-workouts-for-beginners\/\")\n### What is HIIT?\nHIIT stands for High Intensity Interval Training, and these workouts usually comprise shorter workouts (anywhere from 15 minutes up) that alternate bursts of high intensity, full energy movement with brief recovery periods.\n\nThese workouts allow you to burn a large number of calories in a shorter amount of time, and are proven to be just as effective (if not more so) than long, steady cardio sessions. They're also shown to boost your body's ability to use oxygen for energy, which in turn improves endurance and performance.\n\n### Why is HIIT so good for beginners?\nHIIT workouts are particularly great for fitness beginners because they're quick and easy to integrate into your daily routines. If you're not used to putting aside time for the gym, then you have the flexibility to whizz through a short 15 minute HIIT session and, with consistency, will still see great results. HIIT is also an incredibly versatile form of training, which can be worked around any type of exercise you enjoy, from functional training to walking, swimming or running.\n\n**Top tips for getting started with HIIT:**\n\n- Don't forget to [warm up](https:\/\/www.puregym.com\/blog\/the-ultimate-guide-to-warm-up-exercises\/) and [cool down](https:\/\/www.puregym.com\/blog\/the-beginner-s-guide-to-cool-down-exercises\/) - this is a vital step, even for long time exercising experts. It helps to prepare your body, improve your performance and to prevent soreness and injury.\n- High intensity MEANS high intensity - in those high intensity moments, you really need to be dialling your energy input up to 9 or 10. You may feel exhausted, but the great thing about HIIT is that it's never long until your next rest period. You'll see the best results if you really give it some oomph.\n- Stick to around 2 HIIT sessions a week maximum when you first start out - you'll need to allow your body to recover between sessions. If you're doing HIIT right (i.e. giving it your all in those 'intense' moments) then your muscles will have put in a lot of effort. [Including plenty of rest days](https:\/\/www.puregym.com\/blog\/why-rest-days-are-important\/) or stretch-focused activity like [yoga](https:\/\/www.puregym.com\/classes\/yoga\/) in between will give you time to recover.\n\n### HIIT workouts for beginners at home\nIf you're not a member of a gym, or simply looking to try HIIT in your own home, then there are plenty of options for you that don't require any workout equipment. You can alternate between your favourite bodyweight movements and shape the workout your way. To start, focus on 30 seconds of high energy movement followed by a 10 second rest.\n\nIdeal exercises to feature include:\n\n- Jumping jacks\n- Squats\n- Straight punches\n- Mountain climbers\n- Lunges\n\nOur [HIIT workouts you can do at home](https:\/\/www.puregym.com\/blog\/hiit-workouts-you-can-do-at-home\/) guide showcases a range of different HIIT routines you can easily try without having to leave the house. If you're a total fitness beginner, you can start with the 5 minute option and work your way up to longer HIIT sessions as you improve.\n\n### 15 Minutes HIIT Workout for Beginners\n15 minutes of HIIT is all you need to get a really decent workout that will help you tone, build strength and improve your fitness. In fact, [studies have shown](https:\/\/pubmed.ncbi.nlm.nih.gov\/23846165\/) that a 15 minute HIIT workout can burn more calories per minute and increase VO2 max by more than for those who do steady-state cardio for 40 minutes. Plus, it's convenient to fit around a busy day. Just put your all into it and you'll get great results.\n\nCheck out our [15 minute fat burning HIIT workout](https:\/\/www.youtube.com\/watch?v=RKFOj1RFNP4 \"https:\/\/www.youtube.com\/watch?v=RKFOj1RFNP4\") for an intense full body routine of 7 movements, including squats, mountain climbers and high knees.\n\n### Full Body HIIT Workouts for Beginners\nWhile it's great to give focus to different parts of your body in turn at the gym, beginners will probably find more benefit from a full body HIIT workout - it'll help you to work and build strength in a wide range of muscles in a short amount of time. These are particularly relevant if you're just starting out on your fitness journey, as you'll be able to get an all-round workout without needing lots of knowledge about specialist equipment.\n\nThis [25 minute HIIT Workout](https:\/\/www.puregym.com\/blog\/25-minute-hiit-workout\/) runs through a series of different circuits that will cover your upper body, your lower body and your core, for a total workout that will be sure to get your blood pumping and give your fitness a boost.\n\n### HIIT Elliptical Workout for Beginners\nA lot of HIIT workouts focus on dynamic exercises and bodyweight movements, but you can also integrate interval training into your cardio to really boost the effectiveness and efficiency of your workout. The elliptical, or cross trainer, is one of our members' favourite pieces of cardio gym equipment and ideal for HIIT. It's fantastic for building up your heart rate and improving fitness, and as a low impact activity means you're also protecting your joints as you work out. Thanks to the dual action handle bars, it's also an excellent way to get a whole body workout (you can discover [more reasons you should start using a cross trainer with this guide](https:\/\/www.puregym.com\/blog\/6-reasons-why-you-should-start-using-a-cross-trainer\/)).\n\nFor an elliptical HIIT workout, you'll want to focus on bursts of high energy, high intensity movement, followed by slower, calmer movement as a 'rest' - don't stop completely, but ease off enough to allow your body to recover ahead of the next intense burst. You can play around with different timings depending on your fitness levels, but if you're a total beginner, you could start with 30 seconds of high intensity, followed by 1 minute of recovery, repeated until you've worked out for 20 minutes. As your fitness improves you can start to increase the amount of time you're working at full intensity.\n\n### HIIT Walking Workout for Beginners\nIf you're starting completely from scratch with your fitness, you may find the idea of the gym, or even home workouts, a bit intimidating. Or perhaps difficult to fit into your daily routines. Well, the good news is you can also integrate HIIT when you're walking, helping you to get the maximum benefits from your daily stroll. You'll just need some kind of timer on your phone or your watch to make sure you're sticking to your intervals effectively.\n\nA good starter walking HIIT workout would be:\n\n1. Warm up with a slower pace for around 5 minutes\n2. Walk at a steady pace for 3 minutes\n3. Walk at a brisk pace for 1 minute\n4. Walk at full intensity, pushing as hard as you can for 1 minute\n5. Repeat steps 2-4 for as long as you're walking (perhaps aim for 15 or 20 minutes and build up to longer HIIT walks)\n6. Finish with at least 3 minutes of slow recovery walk to cool down\n\nFor more HIIT workout inspiration, check out this [The Best HIIT Workout for You guide](https:\/\/www.puregym.com\/blog\/the-best-hiit-workout-for-you\/) - there are loads of high intensity exercise examples for you to pick from. Once you're ready to increase the difficulty of your HIIT workouts, you can start adding weights - learn more with our [HIIT workouts with weights guide](https:\/\/www.puregym.com\/blog\/hiit-workouts-with-weights\/) - or make the most of equipment at the gym with this [quick HIIT workout for the gym](https:\/\/www.puregym.com\/blog\/quick-full-body-hiit-workout-for-the-gym\/). You can even try [HIIT on the gym rowing machine](https:\/\/www.puregym.com\/blog\/hiit-rowing-machine-workouts-to-try-in-the-gym\/), or use [HIIT for muscle building](https:\/\/www.puregym.com\/blog\/the-best-hiit-workout-for-muscle-building\/).\n\nBeginners can discover more exercise inspiration on our [starting out at the gym section](https:\/\/www.puregym.com\/blog\/starting-out-at-the-gym\/). You can also download the [free PureGym app](https:\/\/www.puregym.com\/app\/), where you can create a customised training plan for your fitness goals or get involved with our on-demand classes and workouts. Also, consider booking a session with a dedicated [Personal Trainer](https:\/\/www.puregym.com\/puregym-experience\/personal-training\/) at PureGym - they're able to offer a wealth of advice for both fitness and nutrition and will be able to help you shape your HIIT workouts to suit your needs.\n\n[All blog posts](https:\/\/www.puregym.com\/blog\/)","meta_canonical":null}

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URL	https://www.puregym.com/blog/hiit-workouts-for-beginners/
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Meta Title	HIIT Workouts for Beginners \| Starter HIIT Exercises \| PureGym
Meta Description	Here we explain the basics of HIIT workouts, with some examples for beginners, including walking HIIT, 15 minute HIIT and Full Body HIIT.
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Boilerpipe Text	If you're a HIIT beginner - perhaps just starting on your fitness journey, or simply have never tried this training approach before - you may be interested to learn a little more. Here we explain the basics of HIIT and provide some workout examples including: HIIT workouts for beginners at home 15 Minute HIIT Workout for Beginners Full Body HIIT Workout for Beginners Beginners Elliptical HIIT workout HIIT Walking Workout for Beginners What is HIIT? HIIT stands for High Intensity Interval Training, and these workouts usually comprise shorter workouts (anywhere from 15 minutes up) that alternate bursts of high intensity, full energy movement with brief recovery periods. These workouts allow you to burn a large number of calories in a shorter amount of time, and are proven to be just as effective (if not more so) than long, steady cardio sessions. They're also shown to boost your body's ability to use oxygen for energy, which in turn improves endurance and performance. Why is HIIT so good for beginners? HIIT workouts are particularly great for fitness beginners because they're quick and easy to integrate into your daily routines. If you're not used to putting aside time for the gym, then you have the flexibility to whizz through a short 15 minute HIIT session and, with consistency, will still see great results. HIIT is also an incredibly versatile form of training, which can be worked around any type of exercise you enjoy, from functional training to walking, swimming or running. Top tips for getting started with HIIT: Don't forget to warm up and cool down - this is a vital step, even for long time exercising experts. It helps to prepare your body, improve your performance and to prevent soreness and injury. High intensity MEANS high intensity - in those high intensity moments, you really need to be dialling your energy input up to 9 or 10. You may feel exhausted, but the great thing about HIIT is that it's never long until your next rest period. You'll see the best results if you really give it some oomph. Stick to around 2 HIIT sessions a week maximum when you first start out - you'll need to allow your body to recover between sessions. If you're doing HIIT right (i.e. giving it your all in those 'intense' moments) then your muscles will have put in a lot of effort. Including plenty of rest days or stretch-focused activity like yoga in between will give you time to recover. HIIT workouts for beginners at home If you're not a member of a gym, or simply looking to try HIIT in your own home, then there are plenty of options for you that don't require any workout equipment. You can alternate between your favourite bodyweight movements and shape the workout your way. To start, focus on 30 seconds of high energy movement followed by a 10 second rest. Ideal exercises to feature include: Jumping jacks Squats Straight punches Mountain climbers Lunges Our HIIT workouts you can do at home guide showcases a range of different HIIT routines you can easily try without having to leave the house. If you're a total fitness beginner, you can start with the 5 minute option and work your way up to longer HIIT sessions as you improve. 15 Minutes HIIT Workout for Beginners 15 minutes of HIIT is all you need to get a really decent workout that will help you tone, build strength and improve your fitness. In fact, studies have shown that a 15 minute HIIT workout can burn more calories per minute and increase VO2 max by more than for those who do steady-state cardio for 40 minutes. Plus, it's convenient to fit around a busy day. Just put your all into it and you'll get great results. Check out our 15 minute fat burning HIIT workout for an intense full body routine of 7 movements, including squats, mountain climbers and high knees. Full Body HIIT Workouts for Beginners While it's great to give focus to different parts of your body in turn at the gym, beginners will probably find more benefit from a full body HIIT workout - it'll help you to work and build strength in a wide range of muscles in a short amount of time. These are particularly relevant if you're just starting out on your fitness journey, as you'll be able to get an all-round workout without needing lots of knowledge about specialist equipment. This 25 minute HIIT Workout runs through a series of different circuits that will cover your upper body, your lower body and your core, for a total workout that will be sure to get your blood pumping and give your fitness a boost. HIIT Elliptical Workout for Beginners A lot of HIIT workouts focus on dynamic exercises and bodyweight movements, but you can also integrate interval training into your cardio to really boost the effectiveness and efficiency of your workout. The elliptical, or cross trainer, is one of our members' favourite pieces of cardio gym equipment and ideal for HIIT. It's fantastic for building up your heart rate and improving fitness, and as a low impact activity means you're also protecting your joints as you work out. Thanks to the dual action handle bars, it's also an excellent way to get a whole body workout (you can discover more reasons you should start using a cross trainer with this guide ). For an elliptical HIIT workout, you'll want to focus on bursts of high energy, high intensity movement, followed by slower, calmer movement as a 'rest' - don't stop completely, but ease off enough to allow your body to recover ahead of the next intense burst. You can play around with different timings depending on your fitness levels, but if you're a total beginner, you could start with 30 seconds of high intensity, followed by 1 minute of recovery, repeated until you've worked out for 20 minutes. As your fitness improves you can start to increase the amount of time you're working at full intensity. HIIT Walking Workout for Beginners If you're starting completely from scratch with your fitness, you may find the idea of the gym, or even home workouts, a bit intimidating. Or perhaps difficult to fit into your daily routines. Well, the good news is you can also integrate HIIT when you're walking, helping you to get the maximum benefits from your daily stroll. You'll just need some kind of timer on your phone or your watch to make sure you're sticking to your intervals effectively. A good starter walking HIIT workout would be: Warm up with a slower pace for around 5 minutes Walk at a steady pace for 3 minutes Walk at a brisk pace for 1 minute Walk at full intensity, pushing as hard as you can for 1 minute Repeat steps 2-4 for as long as you're walking (perhaps aim for 15 or 20 minutes and build up to longer HIIT walks) Finish with at least 3 minutes of slow recovery walk to cool down For more HIIT workout inspiration, check out this The Best HIIT Workout for You guide - there are loads of high intensity exercise examples for you to pick from. Once you're ready to increase the difficulty of your HIIT workouts, you can start adding weights - learn more with our HIIT workouts with weights guide - or make the most of equipment at the gym with this quick HIIT workout for the gym . You can even try HIIT on the gym rowing machine , or use HIIT for muscle building . Beginners can discover more exercise inspiration on our starting out at the gym section . You can also download the free PureGym app , where you can create a customised training plan for your fitness goals or get involved with our on-demand classes and workouts. Also, consider booking a session with a dedicated Personal Trainer at PureGym - they're able to offer a wealth of advice for both fitness and nutrition and will be able to help you shape your HIIT workouts to suit your needs. All blog posts
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Use code: SAVEHALF. Hurry, ends Wednesday\!Selected gyms only](https://www.puregym.com/join/) # HIIT Workouts for Beginners Wednesday, 25 October 2023 [Workout Exercise & Routines](https://www.puregym.com/blog/workout-exercise-routines/)[HIIT Workouts](https://www.puregym.com/blog/hiit-workouts/) ![](https://www.puregym.com/media/orglkqw2/hiit-workouts-for-beginners.jpg?quality=80) If you're a HIIT beginner - perhaps just starting on your fitness journey, or simply have never tried this training approach before - you may be interested to learn a little more. Here we explain the basics of HIIT and provide some workout examples including: - [HIIT workouts for beginners at home](https://www.puregym.com/blog/hiit-workouts-for-beginners/#anchor-1 "puregym.com/blog/hiit-workouts-for-beginners/") - [15 Minute HIIT Workout for Beginners](https://www.puregym.com/blog/hiit-workouts-for-beginners/#anchor-2 "puregym.com/blog/hiit-workouts-for-beginners/") - [Full Body HIIT Workout for Beginners](https://www.puregym.com/blog/hiit-workouts-for-beginners/#anchor-3 "/blog/hiit-workouts-for-beginners/") - [Beginners Elliptical HIIT workout](https://www.puregym.com/blog/hiit-workouts-for-beginners/#anchor-4 "/blog/hiit-workouts-for-beginners/") - [HIIT Walking Workout for Beginners](https://www.puregym.com/blog/hiit-workouts-for-beginners/#anchor-5 "/blog/hiit-workouts-for-beginners/") ### What is HIIT? HIIT stands for High Intensity Interval Training, and these workouts usually comprise shorter workouts (anywhere from 15 minutes up) that alternate bursts of high intensity, full energy movement with brief recovery periods. These workouts allow you to burn a large number of calories in a shorter amount of time, and are proven to be just as effective (if not more so) than long, steady cardio sessions. They're also shown to boost your body's ability to use oxygen for energy, which in turn improves endurance and performance. ### Why is HIIT so good for beginners? HIIT workouts are particularly great for fitness beginners because they're quick and easy to integrate into your daily routines. If you're not used to putting aside time for the gym, then you have the flexibility to whizz through a short 15 minute HIIT session and, with consistency, will still see great results. HIIT is also an incredibly versatile form of training, which can be worked around any type of exercise you enjoy, from functional training to walking, swimming or running. Top tips for getting started with HIIT: - Don't forget to [warm up](https://www.puregym.com/blog/the-ultimate-guide-to-warm-up-exercises/) and [cool down](https://www.puregym.com/blog/the-beginner-s-guide-to-cool-down-exercises/) - this is a vital step, even for long time exercising experts. It helps to prepare your body, improve your performance and to prevent soreness and injury. - High intensity MEANS high intensity - in those high intensity moments, you really need to be dialling your energy input up to 9 or 10. You may feel exhausted, but the great thing about HIIT is that it's never long until your next rest period. You'll see the best results if you really give it some oomph. - Stick to around 2 HIIT sessions a week maximum when you first start out - you'll need to allow your body to recover between sessions. If you're doing HIIT right (i.e. giving it your all in those 'intense' moments) then your muscles will have put in a lot of effort. [Including plenty of rest days](https://www.puregym.com/blog/why-rest-days-are-important/) or stretch-focused activity like [yoga](https://www.puregym.com/classes/yoga/) in between will give you time to recover. ### HIIT workouts for beginners at home If you're not a member of a gym, or simply looking to try HIIT in your own home, then there are plenty of options for you that don't require any workout equipment. You can alternate between your favourite bodyweight movements and shape the workout your way. To start, focus on 30 seconds of high energy movement followed by a 10 second rest. Ideal exercises to feature include: - Jumping jacks - Squats - Straight punches - Mountain climbers - Lunges Our [HIIT workouts you can do at home](https://www.puregym.com/blog/hiit-workouts-you-can-do-at-home/) guide showcases a range of different HIIT routines you can easily try without having to leave the house. If you're a total fitness beginner, you can start with the 5 minute option and work your way up to longer HIIT sessions as you improve. ### 15 Minutes HIIT Workout for Beginners 15 minutes of HIIT is all you need to get a really decent workout that will help you tone, build strength and improve your fitness. In fact, [studies have shown](https://pubmed.ncbi.nlm.nih.gov/23846165/) that a 15 minute HIIT workout can burn more calories per minute and increase VO2 max by more than for those who do steady-state cardio for 40 minutes. Plus, it's convenient to fit around a busy day. Just put your all into it and you'll get great results. Check out our [15 minute fat burning HIIT workout](https://www.youtube.com/watch?v=RKFOj1RFNP4 "https://www.youtube.com/watch?v=RKFOj1RFNP4") for an intense full body routine of 7 movements, including squats, mountain climbers and high knees. ### Full Body HIIT Workouts for Beginners While it's great to give focus to different parts of your body in turn at the gym, beginners will probably find more benefit from a full body HIIT workout - it'll help you to work and build strength in a wide range of muscles in a short amount of time. These are particularly relevant if you're just starting out on your fitness journey, as you'll be able to get an all-round workout without needing lots of knowledge about specialist equipment. This [25 minute HIIT Workout](https://www.puregym.com/blog/25-minute-hiit-workout/) runs through a series of different circuits that will cover your upper body, your lower body and your core, for a total workout that will be sure to get your blood pumping and give your fitness a boost. ### HIIT Elliptical Workout for Beginners A lot of HIIT workouts focus on dynamic exercises and bodyweight movements, but you can also integrate interval training into your cardio to really boost the effectiveness and efficiency of your workout. The elliptical, or cross trainer, is one of our members' favourite pieces of cardio gym equipment and ideal for HIIT. It's fantastic for building up your heart rate and improving fitness, and as a low impact activity means you're also protecting your joints as you work out. Thanks to the dual action handle bars, it's also an excellent way to get a whole body workout (you can discover [more reasons you should start using a cross trainer with this guide](https://www.puregym.com/blog/6-reasons-why-you-should-start-using-a-cross-trainer/)). For an elliptical HIIT workout, you'll want to focus on bursts of high energy, high intensity movement, followed by slower, calmer movement as a 'rest' - don't stop completely, but ease off enough to allow your body to recover ahead of the next intense burst. You can play around with different timings depending on your fitness levels, but if you're a total beginner, you could start with 30 seconds of high intensity, followed by 1 minute of recovery, repeated until you've worked out for 20 minutes. As your fitness improves you can start to increase the amount of time you're working at full intensity. ### HIIT Walking Workout for Beginners If you're starting completely from scratch with your fitness, you may find the idea of the gym, or even home workouts, a bit intimidating. Or perhaps difficult to fit into your daily routines. Well, the good news is you can also integrate HIIT when you're walking, helping you to get the maximum benefits from your daily stroll. You'll just need some kind of timer on your phone or your watch to make sure you're sticking to your intervals effectively. A good starter walking HIIT workout would be: 1. Warm up with a slower pace for around 5 minutes 2. Walk at a steady pace for 3 minutes 3. Walk at a brisk pace for 1 minute 4. Walk at full intensity, pushing as hard as you can for 1 minute 5. Repeat steps 2-4 for as long as you're walking (perhaps aim for 15 or 20 minutes and build up to longer HIIT walks) 6. Finish with at least 3 minutes of slow recovery walk to cool down For more HIIT workout inspiration, check out this [The Best HIIT Workout for You guide](https://www.puregym.com/blog/the-best-hiit-workout-for-you/) - there are loads of high intensity exercise examples for you to pick from. Once you're ready to increase the difficulty of your HIIT workouts, you can start adding weights - learn more with our [HIIT workouts with weights guide](https://www.puregym.com/blog/hiit-workouts-with-weights/) - or make the most of equipment at the gym with this [quick HIIT workout for the gym](https://www.puregym.com/blog/quick-full-body-hiit-workout-for-the-gym/). You can even try [HIIT on the gym rowing machine](https://www.puregym.com/blog/hiit-rowing-machine-workouts-to-try-in-the-gym/), or use [HIIT for muscle building](https://www.puregym.com/blog/the-best-hiit-workout-for-muscle-building/). Beginners can discover more exercise inspiration on our [starting out at the gym section](https://www.puregym.com/blog/starting-out-at-the-gym/). You can also download the [free PureGym app](https://www.puregym.com/app/), where you can create a customised training plan for your fitness goals or get involved with our on-demand classes and workouts. Also, consider booking a session with a dedicated [Personal Trainer](https://www.puregym.com/puregym-experience/personal-training/) at PureGym - they're able to offer a wealth of advice for both fitness and nutrition and will be able to help you shape your HIIT workouts to suit your needs. [All blog posts](https://www.puregym.com/blog/) [Share on Facebook](https://www.facebook.com/sharer/sharer.php?u=https://www.puregym.com/blog/hiit-workouts-for-beginners/) [Share on Twitter](https://twitter.com/share?url=https://www.puregym.com/blog/hiit-workouts-for-beginners/&text=HIIT%20Workouts%20for%20Beginners&via=PureGym) ## Related Articles [![Woman running](https://www.puregym.com/media/pnwjzhqs/norweigian-workout.jpg?quality=80)Norwegian 4x4 WorkoutYour complete guide to Norwegian 4x4 workouts for running, cycling, rowing, gym with sample training sessions.Read More](https://www.puregym.com/blog/norwegian-4x4-workout/) [![Kettlebell workout](https://www.puregym.com/media/b5jngmdx/ppl-workout-routine.jpg?quality=80)Push Pull LegsIn this guide, we’ll break down how a push pull leg split works, why it’s so popular, how to structure a PPL routine, and how to choose the best workouts for your training level.Read More](https://www.puregym.com/blog/push-pull-legs/) [![Lower Body, Bodyweight Workout](https://www.puregym.com/media/lrzltsbo/lower-body-workout.jpg?quality=80)Lower Body Bodyweight WorkoutsWe asked PureGym PT Chiara Albrizio to explain the key movement patterns to train, the best bodyweight leg exercises, and how to build lower-body workouts without equipment.Read More](https://www.puregym.com/blog/lower-body-bodyweight-workouts/) ##### Our Gyms - [Gyms Near Me](https://www.puregym.com/gyms/) - [Student Gym Membership](https://www.puregym.com/landing-page/student-membership/) - [TrainSafe](https://www.puregym.com/landing/trainsafe/) - [Women's Workout Space](https://www.puregym.com/womens-workout-space/) - [Gyms in London](https://www.puregym.com/city/london/) - [Fitness Classes](https://www.puregym.com/classes/categories/) - [Personal trainers](https://www.puregym.com/puregym-experience/personal-training/) - [City Centre Gyms](https://www.puregym.com/city/) - [Corporate Gym Memberships](https://www.puregym.com/corporate-memberships/) - [Gym Membership Deals & Offers](https://www.puregym.com/landing-page/gym-membership-deals-and-offers/) - [PureGym Switzerland](https://www.puregym.swiss/) - [PureGym Denmark](https://www.puregym.dk/) - [PureGym United States](https://www.puregym.com/us/) ##### Get assistance - [Help & Contact](https://www.puregym.com/help-centre/) - [Facebook](https://www.facebook.com/puregym/) - [Instagram](https://www.instagram.com/puregymofficial/?hl=en) - [Linkedin](https://uk.linkedin.com/company/pure-gym) ##### Company - [About us](https://www.puregym.com/about-us/) - [Careers](https://careers.puregym.com/) - [PureGym Corporate](https://corporate.puregym.com/) - [Investor Relations](https://corporate.puregym.com/investor-relations/) - [PureGym App](https://www.puregym.com/app/) - [PureGym Switzerland](https://www.puregym.swiss/) - [PureGym Denmark](https://www.puregym.dk/) - [Pure Fitness](https://www.purefitness.com/) ##### Serious Stuff - [Terms & Conditions](https://www.puregym.com/membership-terms-conditions/) - [Gym Rules](https://www.puregym.com/gym-rules/) - [Privacy](https://www.puregym.com/privacy/) - [Cookies](https://www.puregym.com/cookies/) - [Gym Safety](https://www.puregym.com/landing/safety-and-security/) - [Modern Slavery Statement](https://www.puregym.com/landing-page/modern-slavery-statement/) - [Gender Pay Gap Report 2025](https://www.puregym.com/gender-pay-gap-report-2025/) - [Tax Strategy](https://www.puregym.com/landing-page/tax-strategy/) - [Sitemap](https://www.puregym.com/sitemap/) - [Verify](https://www.puregym.com/favourite/) © Pure Gym LimitedRegistered in England No: 6690189 Reg. Office: Pure Gym Ltd, Town Centre House, Merrion Centre, Leeds LS2 8LY
Readable Markdown	![](https://www.puregym.com/media/orglkqw2/hiit-workouts-for-beginners.jpg?quality=80) If you're a HIIT beginner - perhaps just starting on your fitness journey, or simply have never tried this training approach before - you may be interested to learn a little more. Here we explain the basics of HIIT and provide some workout examples including: - [HIIT workouts for beginners at home](https://www.puregym.com/blog/hiit-workouts-for-beginners/#anchor-1 "puregym.com/blog/hiit-workouts-for-beginners/") - [15 Minute HIIT Workout for Beginners](https://www.puregym.com/blog/hiit-workouts-for-beginners/#anchor-2 "puregym.com/blog/hiit-workouts-for-beginners/") - [Full Body HIIT Workout for Beginners](https://www.puregym.com/blog/hiit-workouts-for-beginners/#anchor-3 "/blog/hiit-workouts-for-beginners/") - [Beginners Elliptical HIIT workout](https://www.puregym.com/blog/hiit-workouts-for-beginners/#anchor-4 "/blog/hiit-workouts-for-beginners/") - [HIIT Walking Workout for Beginners](https://www.puregym.com/blog/hiit-workouts-for-beginners/#anchor-5 "/blog/hiit-workouts-for-beginners/") ### What is HIIT? HIIT stands for High Intensity Interval Training, and these workouts usually comprise shorter workouts (anywhere from 15 minutes up) that alternate bursts of high intensity, full energy movement with brief recovery periods. These workouts allow you to burn a large number of calories in a shorter amount of time, and are proven to be just as effective (if not more so) than long, steady cardio sessions. They're also shown to boost your body's ability to use oxygen for energy, which in turn improves endurance and performance. ### Why is HIIT so good for beginners? HIIT workouts are particularly great for fitness beginners because they're quick and easy to integrate into your daily routines. If you're not used to putting aside time for the gym, then you have the flexibility to whizz through a short 15 minute HIIT session and, with consistency, will still see great results. HIIT is also an incredibly versatile form of training, which can be worked around any type of exercise you enjoy, from functional training to walking, swimming or running. Top tips for getting started with HIIT: - Don't forget to [warm up](https://www.puregym.com/blog/the-ultimate-guide-to-warm-up-exercises/) and [cool down](https://www.puregym.com/blog/the-beginner-s-guide-to-cool-down-exercises/) - this is a vital step, even for long time exercising experts. It helps to prepare your body, improve your performance and to prevent soreness and injury. - High intensity MEANS high intensity - in those high intensity moments, you really need to be dialling your energy input up to 9 or 10. You may feel exhausted, but the great thing about HIIT is that it's never long until your next rest period. You'll see the best results if you really give it some oomph. - Stick to around 2 HIIT sessions a week maximum when you first start out - you'll need to allow your body to recover between sessions. If you're doing HIIT right (i.e. giving it your all in those 'intense' moments) then your muscles will have put in a lot of effort. [Including plenty of rest days](https://www.puregym.com/blog/why-rest-days-are-important/) or stretch-focused activity like [yoga](https://www.puregym.com/classes/yoga/) in between will give you time to recover. ### HIIT workouts for beginners at home If you're not a member of a gym, or simply looking to try HIIT in your own home, then there are plenty of options for you that don't require any workout equipment. You can alternate between your favourite bodyweight movements and shape the workout your way. To start, focus on 30 seconds of high energy movement followed by a 10 second rest. Ideal exercises to feature include: - Jumping jacks - Squats - Straight punches - Mountain climbers - Lunges Our [HIIT workouts you can do at home](https://www.puregym.com/blog/hiit-workouts-you-can-do-at-home/) guide showcases a range of different HIIT routines you can easily try without having to leave the house. If you're a total fitness beginner, you can start with the 5 minute option and work your way up to longer HIIT sessions as you improve. ### 15 Minutes HIIT Workout for Beginners 15 minutes of HIIT is all you need to get a really decent workout that will help you tone, build strength and improve your fitness. In fact, [studies have shown](https://pubmed.ncbi.nlm.nih.gov/23846165/) that a 15 minute HIIT workout can burn more calories per minute and increase VO2 max by more than for those who do steady-state cardio for 40 minutes. Plus, it's convenient to fit around a busy day. Just put your all into it and you'll get great results. Check out our [15 minute fat burning HIIT workout](https://www.youtube.com/watch?v=RKFOj1RFNP4 "https://www.youtube.com/watch?v=RKFOj1RFNP4") for an intense full body routine of 7 movements, including squats, mountain climbers and high knees. ### Full Body HIIT Workouts for Beginners While it's great to give focus to different parts of your body in turn at the gym, beginners will probably find more benefit from a full body HIIT workout - it'll help you to work and build strength in a wide range of muscles in a short amount of time. These are particularly relevant if you're just starting out on your fitness journey, as you'll be able to get an all-round workout without needing lots of knowledge about specialist equipment. This [25 minute HIIT Workout](https://www.puregym.com/blog/25-minute-hiit-workout/) runs through a series of different circuits that will cover your upper body, your lower body and your core, for a total workout that will be sure to get your blood pumping and give your fitness a boost. ### HIIT Elliptical Workout for Beginners A lot of HIIT workouts focus on dynamic exercises and bodyweight movements, but you can also integrate interval training into your cardio to really boost the effectiveness and efficiency of your workout. The elliptical, or cross trainer, is one of our members' favourite pieces of cardio gym equipment and ideal for HIIT. It's fantastic for building up your heart rate and improving fitness, and as a low impact activity means you're also protecting your joints as you work out. Thanks to the dual action handle bars, it's also an excellent way to get a whole body workout (you can discover [more reasons you should start using a cross trainer with this guide](https://www.puregym.com/blog/6-reasons-why-you-should-start-using-a-cross-trainer/)). For an elliptical HIIT workout, you'll want to focus on bursts of high energy, high intensity movement, followed by slower, calmer movement as a 'rest' - don't stop completely, but ease off enough to allow your body to recover ahead of the next intense burst. You can play around with different timings depending on your fitness levels, but if you're a total beginner, you could start with 30 seconds of high intensity, followed by 1 minute of recovery, repeated until you've worked out for 20 minutes. As your fitness improves you can start to increase the amount of time you're working at full intensity. ### HIIT Walking Workout for Beginners If you're starting completely from scratch with your fitness, you may find the idea of the gym, or even home workouts, a bit intimidating. Or perhaps difficult to fit into your daily routines. Well, the good news is you can also integrate HIIT when you're walking, helping you to get the maximum benefits from your daily stroll. You'll just need some kind of timer on your phone or your watch to make sure you're sticking to your intervals effectively. A good starter walking HIIT workout would be: 1. Warm up with a slower pace for around 5 minutes 2. Walk at a steady pace for 3 minutes 3. Walk at a brisk pace for 1 minute 4. Walk at full intensity, pushing as hard as you can for 1 minute 5. Repeat steps 2-4 for as long as you're walking (perhaps aim for 15 or 20 minutes and build up to longer HIIT walks) 6. Finish with at least 3 minutes of slow recovery walk to cool down For more HIIT workout inspiration, check out this [The Best HIIT Workout for You guide](https://www.puregym.com/blog/the-best-hiit-workout-for-you/) - there are loads of high intensity exercise examples for you to pick from. Once you're ready to increase the difficulty of your HIIT workouts, you can start adding weights - learn more with our [HIIT workouts with weights guide](https://www.puregym.com/blog/hiit-workouts-with-weights/) - or make the most of equipment at the gym with this [quick HIIT workout for the gym](https://www.puregym.com/blog/quick-full-body-hiit-workout-for-the-gym/). You can even try [HIIT on the gym rowing machine](https://www.puregym.com/blog/hiit-rowing-machine-workouts-to-try-in-the-gym/), or use [HIIT for muscle building](https://www.puregym.com/blog/the-best-hiit-workout-for-muscle-building/). Beginners can discover more exercise inspiration on our [starting out at the gym section](https://www.puregym.com/blog/starting-out-at-the-gym/). You can also download the [free PureGym app](https://www.puregym.com/app/), where you can create a customised training plan for your fitness goals or get involved with our on-demand classes and workouts. Also, consider booking a session with a dedicated [Personal Trainer](https://www.puregym.com/puregym-experience/personal-training/) at PureGym - they're able to offer a wealth of advice for both fitness and nutrition and will be able to help you shape your HIIT workouts to suit your needs. [All blog posts](https://www.puregym.com/blog/)
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