First HIIT

Beginner 4 weeks 2x/week
article rating 4.3/5 183

This is the perfect programme for beginners who want to see what high-intensity interval training is all about.

Anyone can do this programme - it's gradual and can be easily adapted to your fitness level.

You won't need any special equipment and the exercises can be done anywhere, whether you're at home or on the road.

For this programme, we'll be doing bodyweight exercises with both cardio and strength training.

Grab your water bottle and make sure you have enough space around you to work out safely.

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

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

Follow the instructions to maintain good technique.

  • 01. New to HIIT (33 min)
  • 02. Lower body boost (33 min)

Week 2 - Waist strengthener

Focus on your core muscles (abs and back).

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

Week 3 - Cardio and strength (25 min)

Follow the instructions to maintain good technique.

  • 05. Keep going! (32 min)
  • 06. Lower body boost (33 min)

Week 4 - Waist strengthener

Focus on your core muscles (abs and back).

  • 07. Ab activation (33 min)
  • 08. Back strengthening (38 min)

Coach advice

"I recommend really trying to push your limits. The harder you try, the harder you'll be able to go."
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