My First HIIT

Beginner 4 weeks 2x/week
article rating 4.7/5 559

Here's the perfect programme for beginners who want to give high-intensity interval training a go.

This programme can be done by anyone - just work at your own fitness level.

Generally, the exercises don't need any equipment and can be done anywhere (at home or on holiday).

In this programme, we're going to be doing bodyweight exercises integrating both cardio and strength.

Grab a bottle of water and make sure you have enough space to train safely.

You need to have Decathlon Coach application to launch this program !

Week 1 - Cardio and muscle warm-up (27 min)

Focus on the instructions so you get the moves just right.

  • 01. Discovering HIIT (33 min)
  • 02. Lower body activation (33 min)

Week 2 - Strengthening your core

Focus on the centre of your body (abs and back)

  • 03. Abs activation (35 min)
  • 04. Back strengthening (34 min)

Week 3 - Cardio and muscle training (25 min)

Focus on the instructions so you get the moves just right.

  • 05. Carrying on! (32 min)
  • 06. Lower-body activation (33 min)

Week 4 - Strengthening your core

Focus on the centre of your body (abs and back)

  • 07. Abs activation (33 min)
  • 08. Back strengthening (37 min)

Coach advice

"See if you can really push your limits. The more you believe, the more you'll achieve."
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