Can beginners safely start HIIT training?
Written by
David Nelson
Reviewed by
Prof. William Dalton, Ph.D.Newbies can safely start an interval training program using modified versions of the protocols. Start by using ratios of work to rest that are favorable to the length of the rest, such as 20 seconds of work for 40 seconds of rest. Choose low-impact movements, such as modified squats rather than jumps. Use a perception of exertion level of 7-8 instead of a maximum effort.
Initial Protocol Adjustments
- Start with 1:2 work-to-rest ratio (20s work/40s rest)
- Select low-impact movements: step-back lunges, modified push-ups
- Limit session duration to 15-20 minutes including warm-up
- Perform sessions on non-consecutive days for recovery
- Track perceived exertion using 1-10 scale (target level 7)
Progression Strategy
- Increase work intervals by 5 seconds every two weeks
- Add one explosive movement monthly after form mastery
- Reduce rest periods by 5 seconds every three sessions
- Monitor joint comfort and energy levels daily
- Progress to level 8 exertion only after 4 consistent weeks
For novice athletes, movement quality takes precedence over the speed of movements. Concentrate on developing the perfect squat before adding speed. Maintain a neutral spine when performing all exercises. Proper alignment helps prevent injuries while developing basic strength and stability. Record yourself monthly and watch your form.
Alternative low-impact movements provide good joint protection. Replace jumps with step-ups or glute bridges. Use resistance bands instead of weights initially. Gradual progression creates a safe loading pattern for tendons and ligaments to adapt. Avoid exercising with joint pain.
Recovery requirements are essential for starters. Allow 48-72 hours between sessions to allow for muscle rebuilding. Hydration needs increase by 25% on training days. Permit your body to tell you what needs to be done and to modify the intensity based on energy levels and soreness.
Read the full article: 10 Key Benefits of High Intensity Interval Training
