About this program
A gentle introduction to interval training. Learn work/rest pacing, breathing, and full-body conditioning with mostly bodyweight movements.
Program breakdown
Week 1 preview- Marching in Place3 × 40sRest 45s
- Bodyweight Squats3 × 40sRest 45s
- Modified Burpees3 × 30sRest 60s
- Mountain Climbers3 × 30sRest 60s
- Jumping Jacks3 × 40sRest 45s
Hiit Foundations Beginner 1
A gentle introduction to interval training. Learn work/rest pacing, breathing, and full-body conditioning with mostly bodyweight movements.
Week 1
Day 1 · Week 1 Day 1 — Circuit
Progressive week 1 of Hiit Foundations Beginner 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Marching in Place | 3 | 40s | 45s | |
| Bodyweight Squats | 3 | 40s | 45s | |
| Modified Burpees | 3 | 30s | 60s | |
| Mountain Climbers | 3 | 30s | 60s | |
| Jumping Jacks | 3 | 40s | 45s |
Day 2 · Week 1 Day 2 — Conditioning
Progressive week 1 of Hiit Foundations Beginner 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Step-ups | 3 | 12 | 45s | |
| Air Squats | 3 | 15 | 45s | |
| Push-ups (Knees OK) | 3 | 10 | 60s | |
| Dumbbell Rows | 3 | 10 | 60s | |
| Plank Hold | 3 | 30s | 45s |
Day 3 · Week 1 Day 3 — Intervals
Progressive week 1 of Hiit Foundations Beginner 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Jump Rope | 3 | 45s | 45s | |
| High Knees | 3 | 30s | 45s | |
| Reverse Lunges | 3 | 10 | 45s | |
| Sit-ups | 3 | 15 | 45s | |
| Dead Bug | 3 | 10 | 45s |
Week 2
Day 1 · Week 2 Day 1 — Circuit
Progressive week 2 of Hiit Foundations Beginner 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Marching in Place | 3 | 40s | 42s | |
| Bodyweight Squats | 3 | 40s | 42s | |
| Modified Burpees | 3 | 30s | 57s | |
| Mountain Climbers | 3 | 30s | 57s | |
| Jumping Jacks | 3 | 40s | 42s |
Day 2 · Week 2 Day 2 — Conditioning
Progressive week 2 of Hiit Foundations Beginner 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Step-ups | 3 | 12 | 42s | |
| Air Squats | 3 | 15 | 42s | |
| Push-ups (Knees OK) | 3 | 10 | 57s | |
| Dumbbell Rows | 3 | 10 | 57s | |
| Plank Hold | 3 | 30s | 42s |
Day 3 · Week 2 Day 3 — Intervals
Progressive week 2 of Hiit Foundations Beginner 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Jump Rope | 3 | 45s | 42s | |
| High Knees | 3 | 30s | 42s | |
| Reverse Lunges | 3 | 10 | 42s | |
| Sit-ups | 3 | 15 | 42s | |
| Dead Bug | 3 | 10 | 42s |
Week 3
Day 1 · Week 3 Day 1 — Circuit
Progressive week 3 of Hiit Foundations Beginner 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Marching in Place | 3 | 40s | 39s | |
| Bodyweight Squats | 3 | 40s | 39s | |
| Modified Burpees | 3 | 30s | 54s | |
| Mountain Climbers | 3 | 30s | 54s | |
| Jumping Jacks | 3 | 40s | 39s |
Day 2 · Week 3 Day 2 — Conditioning
Progressive week 3 of Hiit Foundations Beginner 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Step-ups | 3 | 12 | 39s | |
| Air Squats | 3 | 15 | 39s | |
| Push-ups (Knees OK) | 3 | 10 | 54s | |
| Dumbbell Rows | 3 | 10 | 54s | |
| Plank Hold | 3 | 30s | 39s |
Day 3 · Week 3 Day 3 — Intervals
Progressive week 3 of Hiit Foundations Beginner 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Jump Rope | 3 | 45s | 39s | |
| High Knees | 3 | 30s | 39s | |
| Reverse Lunges | 3 | 10 | 39s | |
| Sit-ups | 3 | 15 | 39s | |
| Dead Bug | 3 | 10 | 39s |
Week 4
Day 1 · Week 4 Day 1 — Circuit
Progressive week 4 of Hiit Foundations Beginner 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Marching in Place | 3 | 40s | 36s | |
| Bodyweight Squats | 3 | 40s | 36s | |
| Modified Burpees | 3 | 30s | 51s | |
| Mountain Climbers | 3 | 30s | 51s | |
| Jumping Jacks | 3 | 40s | 36s |
Day 2 · Week 4 Day 2 — Conditioning
Progressive week 4 of Hiit Foundations Beginner 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Step-ups | 3 | 12 | 36s | |
| Air Squats | 3 | 15 | 36s | |
| Push-ups (Knees OK) | 3 | 10 | 51s | |
| Dumbbell Rows | 3 | 10 | 51s | |
| Plank Hold | 3 | 30s | 36s |
Day 3 · Week 4 Day 3 — Intervals
Progressive week 4 of Hiit Foundations Beginner 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Jump Rope | 3 | 45s | 36s | |
| High Knees | 3 | 30s | 36s | |
| Reverse Lunges | 3 | 10 | 36s | |
| Sit-ups | 3 | 15 | 36s | |
| Dead Bug | 3 | 10 | 36s |
Week 5
Day 1 · Week 5 Day 1 — Circuit
Progressive week 5 of Hiit Foundations Beginner 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Marching in Place | 3 | 40s | 33s | |
| Bodyweight Squats | 3 | 40s | 33s | |
| Modified Burpees | 3 | 30s | 48s | |
| Mountain Climbers | 3 | 30s | 48s | |
| Jumping Jacks | 3 | 40s | 33s |
Day 2 · Week 5 Day 2 — Conditioning
Progressive week 5 of Hiit Foundations Beginner 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Step-ups | 3 | 12 | 33s | |
| Air Squats | 3 | 15 | 33s | |
| Push-ups (Knees OK) | 3 | 10 | 48s | |
| Dumbbell Rows | 3 | 10 | 48s | |
| Plank Hold | 3 | 30s | 33s |
Day 3 · Week 5 Day 3 — Intervals
Progressive week 5 of Hiit Foundations Beginner 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Jump Rope | 3 | 45s | 33s | |
| High Knees | 3 | 30s | 33s | |
| Reverse Lunges | 3 | 10 | 33s | |
| Sit-ups | 3 | 15 | 33s | |
| Dead Bug | 3 | 10 | 33s |
Week 6
Day 1 · Week 6 Day 1 — Circuit
Progressive week 6 of Hiit Foundations Beginner 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Marching in Place | 3 | 40s | 30s | |
| Bodyweight Squats | 3 | 40s | 30s | |
| Modified Burpees | 3 | 30s | 45s | |
| Mountain Climbers | 3 | 30s | 45s | |
| Jumping Jacks | 3 | 40s | 30s |
Day 2 · Week 6 Day 2 — Conditioning
Progressive week 6 of Hiit Foundations Beginner 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Step-ups | 3 | 12 | 30s | |
| Air Squats | 3 | 15 | 30s | |
| Push-ups (Knees OK) | 3 | 10 | 45s | |
| Dumbbell Rows | 3 | 10 | 45s | |
| Plank Hold | 3 | 30s | 30s |
Day 3 · Week 6 Day 3 — Intervals
Progressive week 6 of Hiit Foundations Beginner 1
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Jump Rope | 3 | 45s | 30s | |
| High Knees | 3 | 30s | 30s | |
| Reverse Lunges | 3 | 10 | 30s | |
| Sit-ups | 3 | 15 | 30s | |
| Dead Bug | 3 | 10 | 30s |
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