My first HIIT

Beginner 4 weeks 2x/week

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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.

Alison Dapvril

Sports coach

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)

Session 1 : Discovering HIIT (33 min)

In this first workout, we're going to introduce all of the basic HIIT movements. We're going to train your cardio fitness and activate your lower body.

Before session advice

Focus on your form for a safe workout.

Session exercises

01
Warm-up: neck
02
Warm-up: shoulders
03
Warm-up: hips
04
Warm-up: knees
05
Warm-up: Squats
06
Warm-up: Bum kicks
07
Warm-up: squats + bum kicks
08
HIIT 1: Sumo squats
09
HIIT 1: jumping jacks
10
HIIT 1: squat jumps
11
HIIT 1 #1
12
HIIT 1 #2
13
HIIT 1 #3
14
HIIT 2: shuffle squats
15
HIIT 2: Scissor runs
16
HIIT 2 #1
17
HIIT 2 #2
18
HIIT 2 #3
19
HIIT 3: lateral runs
20
HIIT 3: slow mountain climbers
21
HIIT 3 #1
22
HIIT 3 #2
23
Stretching: Quadriceps
24
Stretching: shoulders
25
Stretching: side stretch
26
Stretching: forward fold

After session advice

Take a break: the hard part is over!

02. Lower body activation (33 min)

Session 2 : Lower body activation (33 min)

In this workout, we're going to boost your cardio with some intense lower-body training.

Before session advice

Base the range of your movements on your fitness levels.

Session exercises

01
Warm-up: neck
02
Warm-up: shoulders
03
Warm-up: hips
04
Warm-up: knees
05
Warm-up: Squats
06
Warm-up: High knees
07
Warm-up: squats + high knees
08
HIIT 1: Squats
09
HIIT 1: Scissor runs
10
HIIT 1: Alternating lunges
11
HIIT 1 #1
12
HIIT 1 #2
13
HIIT 1 #3
14
HIIT 2: jumping jacks
15
HIIT 2: slow mountain climbers
16
HIIT 2 #1
17
HIIT 2 #2
18
HIIT 2 #3
19
HIIT 3: squat jumps
20
HIIT 3: hand plank
21
HIIT 3 #1
22
HIIT 3 #2
23
Stretching: Quadriceps
24
Stretching: Calves
25
Stretching: side stretch
26
Stretching: Hamstrings
27
Stretching: forward fold

After session advice

Stretch both at the end of each workout and the next morning.

Week 2 - Strengthening your core

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

03. Abs activation (35 min)

Session 3 : Abs activation (35 min)

In this workout, we're going to use your abs to make you stronger and quicker at performing all of the exercises.

Before session advice

Focus on your breathing to make the movements easier.

Session exercises

01
Warm-up: neck
02
Warm-up: shoulders
03
Warm-up: hips
04
Warm-up: knees
05
Warm-up: Squats
06
Warm-up: hand plank
07
Warm-up: squat + hand plank
08
HIIT 1: crunches with your feet on the floor
09
HIIT 1: cross crunches with your feet on the floor
10
HIIT 1 #1
11
HIIT 1 #2
12
HIIT 1 #3
13
HIIT 2: High knees
14
HIIT 2: Dynamic side plank
15
HIIT 2 #1
16
HIIT 2 #2
17
HIIT 2 #3
18
HIIT 3: slow climbers + kneeling press-ups
19
HIIT 3 #1
20
HIIT 3 #2
21
HIIT 3 #3
22
HIIT 4: squat jumps
23
HIIT 4: hand plank
24
HIIT 4 #1
25
HIIT 4 #2
26
HIIT 4 #3
27
Stretching: upward facing dog
28
Stretching: Downward facing dog
29
Stretching: Child's pose
30
Stretching: Quadriceps
31
Stretching: shoulders
32
Stretching: side stretch
33
Stretching: forward fold

After session advice

Take a break: the hardest part is over.

04. Back strengthening (34 min)

Session 4 : Back strengthening (34 min)

In this workout, we're going to carry on activating your abs as well as integrating exercises to strengthen and tone your lower back.

Before session advice

Keep squeezing your abs and remember to pull your shoulder blades together to work your back more effectively.

Session exercises

01
Warm-up: neck
02
Warm-up: shoulders
03
Warm-up: hips
04
Warm-up: knees
05
Warm-up: sumo squat
06
Warm-up: Bum kicks
07
Warm-up: sumo squats + bum kicks
08
HIIT 1: Squats
09
HIIT 1: Planks
10
HIIT 1: superman
11
HIIT 1 #1
12
HIIT 1 #2
13
HIIT 1 #3
14
HIIT 2: squat jumps
15
HIIT 2: hollow body
16
HIIT 2 #1
17
HIIT 2 #2
18
HIIT 2 #3
19
HIIT 3: jumping jacks
20
HIIT 3: cross crunches with your feet on the floor
21
HIIT 3 #1
22
HIIT 3 #2
23
HIIT 3 #3
24
HIIT 4: squat jumps
25
HIIT 4: hand plank
26
HIIT 4 #1
27
HIIT 4 #2
28
HIIT 4 #3
29
Stretching: Upward facing dog
30
Stretching: Downward facing dog
31
Stretching: Child's pose
32
Stretching: Quadriceps
33
Warm-up: shoulders
34
Stretching: side stretch
35
Stretching: forward fold

After session advice

Drink plenty and rest your abs and back. You could even go for a quick massage or have a hot bath.

Week 3 - Cardio and muscle training (25 min)

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

05. Carrying on! (32 min)

Session 5 : Carrying on! (32 min)

In this fifth session, we're going to repeat the basic HIIT moves. We're going to train your cardio fitness and activate your lower body.

Before session advice

Focus on your form for a safe workout.

Session exercises

01
Warm-up: neck
02
Warm-up: shoulders
03
Warm-up: hips
04
Warm-up: knees
05
Warm-up: Squats
06
Warm-up: Bum kicks
07
Warm-up: squats + bum kicks
08
HIIT 1: Sumo squats
09
HIIT 1: jumping jacks
10
HIIT 1: squat jumps
11
HIIT 1 #1
12
HIIT 1 #2
13
HIIT 1 #3
14
HIIT 2: jumping jacks
15
HIIT 2: slow mountain climbers
16
HIIT 2 #1
17
HIIT 2 #2
18
HIIT 2 #3
19
HIIT 3: lateral runs
20
HIIT 3: slow mountain climbers
21
HIIT 3 #1
22
HIIT 3 #2
23
Stretching: Quadriceps
24
Stretching: shoulders
25
Stretching: side stretch
26
Stretching: forward fold

After session advice

Remember to drink plenty to help you recover.

06. Lower-body activation (33 min)

Session 6 : Lower-body activation (33 min)

In this workout, we're going to boost your cardio with some intense lower-body training.

Before session advice

Base the range of your movements on your fitness levels.

Session exercises

01
Warm-up: neck
02
Warm-up: shoulders
03
Warm-up: hips
04
Warm-up: knees
05
Warm-up: Squats
06
Warm-up: High knees
07
Warm-up: squats + high knees
08
HIIT 1: Squats
09
HIIT 1: Scissor runs
10
HIIT 1: Alternating lunges
11
HIIT 1 #1
12
HIIT 1 #2
13
HIIT 1 #3
14
HIIT 2: shuffle squats
15
HIIT 2: Scissor runs
16
HIIT 2 #1
17
HIIT 2 #2
18
HIIT 2 #3
19
HIIT 3: squat jumps
20
HIIT 3: hand plank
21
HIIT 3 #1
22
HIIT 3 #2
23
Stretching: Quadriceps
24
Stretching: Calves
25
Stretching: side stretch
26
Stretching: Hamstrings
27
Stretching: forward fold

After session advice

Stretch both at the end of each workout and the next morning.

Week 4 - Strengthening your core

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

07. Abs activation (33 min)

Session 7 : Abs activation (33 min)

In this workout, we're going to use your abs to make you stronger and quicker at performing all of the exercises.

Before session advice

Focus on your breathing to make the movements easier.

Session exercises

01
Warm-up: neck
02
Warm-up: shoulders
03
Warm-up: hips
04
Warm-up: knees
05
Warm-up: sumo squat
06
Warm-up: Bum kicks
07
Warm-up: sumo squats + bum kicks
08
HIIT 1: crunches with your feet on the floor
09
HIIT 1: cross crunches with your feet on the floor
10
HIIT 1 #1
11
HIIT 1 #2
12
HIIT 1 #3
13
HIIT 2: squat jumps
14
HIIT 2: hollow body
15
HIIT 2 #1
16
HIIT 2 #2
17
HIIT 2 #3
18
HIIT 3: jumping jacks
19
HIIT 3: cross crunches with your feet on the floor
20
HIIT 3 #1
21
HIIT 3 #2
22
HIIT 3 #3
23
HIIT 4: squat jumps
24
HIIT 4: hand plank
25
HIIT 4 #1
26
HIIT 4 #2
27
HIIT 4 #3
28
Stretching: Upward facing dog
29
Stretching: Downward facing dog
30
Stretching: Child's pose
31
Stretching: Quadriceps
32
Warm-up: shoulders
33
Stretching: side stretch
34
Stretching: forward fold

After session advice

Drink plenty and rest your abs and back. You could even go for a quick massage or have a hot bath.

08. Back strengthening (37 min)

Session 8 : Back strengthening (37 min)

In this workout, we're going to carry on activating your abs as well as integrating exercises to strengthen and tone your lower back.

Before session advice

Keep squeezing your abs and remember to pull your shoulder blades together to work your back more effectively.

Session exercises

01
Warm-up: neck
02
Warm-up: shoulders
03
Warm-up: hips
04
Warm-up: knees
05
Warm-up: Squats
06
Warm-up: hand plank
07
Warm-up: squat + hand plank
08
HIIT 1: Squats
09
HIIT 1: Planks
10
HIIT 1: superman
11
HIIT 1 #1
12
HIIT 1 #2
13
HIIT 1 #3
14
HIIT 2: High knees
15
HIIT 2: Dynamic side plank
16
HIIT 2 #1
17
HIIT 2 #2
18
HIIT 2 #3
19
HIIT 3: slow climbers + kneeling press-ups
20
HIIT 3 #1
21
HIIT 3 #2
22
HIIT 3 #3
23
HIIT 4: squat jumps
24
HIIT 4: hand plank
25
HIIT 4 #1
26
HIIT 4 #2
27
HIIT 4 #3
28
Stretching: Upward facing dog
29
Stretching: Downward facing dog
30
Stretching: Child's pose
31
Stretching: Quadriceps
32
Stretching: shoulders
33
Stretching: side stretch
34
Stretching: forward fold

After session advice

Drink plenty and rest your abs and back. You could even go for a quick massage or have a hot bath.

Coach advice

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

Alison Dapvril

Sports coach

Want to move with Decathlon Coach? ;)
It's happening right here 👇

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My first HIIT

Alison Dapvril

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

Week 2 - Strengthening your core

Week 3 - Cardio and muscle training (25 min)

Week 4 - Strengthening your core

Coach advice

Alison Dapvril

Want to move with Decathlon Coach? ;)It's happening right here 👇

Want to move with Decathlon Coach? ;)
It's happening right here 👇