First HIIT

Beginner 4 weeks 2x/week

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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.

Alison Dapvril

Sports coach

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)

Session 1 : New to HIIT (33 min)

For this workout, we'll do all the basic HIIT exercises. We're going to work on cardio and activate the lower body.

Before session advice

Focus on executing the movements properly to work out safely.

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: star jumps
10
HIIT 1: vertical jumps
11
HIIT 1 #1
12
HIIT 1 #2
13
HIIT 1 #3
14
HIIT 2: side step squats
15
HIIT 2: Scissor kicks
16
HIIT 2 #1
17
HIIT 2 #2
18
HIIT 2 #3
19
HIIT 3: side-to-side lateral run
20
HIIT 3: slow mountain climbers
21
HIIT 3 #1
22
HIIT 3 #2
23
HIIT 3 #3
24
Stretching: Quadriceps
25
Stretching: shoulders
26
Stretching: side stretch
27
Stretching: roll downs

After session advice

Catch your breath - the hard part is over!

02. Lower body boost (33 min)

Session 2 : Lower body boost (33 min)

For this workout, we'll work your cardio with an intense lower body session.

Before session advice

Do the exercises based on your fitness level.

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: Squats
09
HIIT 1: Scissor kicks
10
HIIT 1: Alternating lunges
11
HIIT 1 #1
12
HIIT 1 #2
13
HIIT 1 #3
14
HIIT 2: star jumps
15
HIIT 2: slow mountain climbers
16
HIIT 2 #1
17
HIIT 2 #2
18
HIIT 2 #3
19
HIIT 3: vertical jumps
20
HIIT 3: High plank
21
HIIT 3 #1
22
HIIT 3 #2
23
HIIT 3 #3
24
Stretching: Quadriceps
25
Stretching: Calves
26
Stretching: side stretch
27
Stretching: Hamstrings
28
Stretching: roll downs

After session advice

Take a few minutes to stretch at the end of the workout as well as the next day.

Week 2 - Waist strengthener

Focus on your core muscles (abs and back).

03. Ab activation (35 min)

Session 3 : Ab activation (35 min)

For this workout, we'll be working the abs to gain strength and stability in all the movements.

Before session advice

Focus on your breathing to make the exercises easier.

Session exercises

01
Warm-up: neck
02
Stretching: shoulders
03
Warm-up: hips
04
Warm-up: knees
05
Warm-up: Squats
06
Warm-up: High plank
07
Warm-up: squat + high plank
08
HIIT 1: Crunches with feet on the floor
09
HIIT 1: Obliques with 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 mountain climbers + kneeling press-ups
19
HIIT 3 #1
20
HIIT 3 #2
21
HIIT 3 #3
22
HIIT 4: vertical jumps
23
HIIT 4: High 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: roll downs

After session advice

Catch your breath - the hard part is over!

04. Back strengthening (34 min)

Session 4 : Back strengthening (34 min)

For this workout, we'll keep working your abs while adding exercises to strengthen and stabilise your lower back.

Before session advice

Keep your abs engaged and remember to squeeze your shoulder blades together.

Session exercises

01
Warm-up: neck
02
Stretching: 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: back extension
11
HIIT 1 #1
12
HIIT 1 #2
13
HIIT 1 #3
14
HIIT 2: squat jumps
15
HIIT 2: hollow body hold
16
HIIT 2 #1
17
HIIT 2 #2
18
HIIT 2 #3
19
HIIT 3: star jumps
20
HIIT 3: Obliques with feet on the floor
21
HIIT 3 #1
22
HIIT 3 #2
23
HIIT 3 #3
24
HIIT 4: vertical jumps
25
HIIT 4: High 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
Stretching: shoulders
34
Stretching: side stretch
35
Stretching: roll downs

After session advice

Remember to hydrate and rest your abs and back. You might even consider a massage or warm bath!

Week 3 - Cardio and strength (25 min)

Follow the instructions to maintain good technique.

05. Keep going! (32 min)

Session 5 : Keep going! (32 min)

For this fifth workout, we'll do all the basic HIIT exercises. We're going to work on cardio and activate the lower body.

Before session advice

Focus on executing the movements properly to work out safely.

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: star jumps
10
HIIT 1: vertical jumps
11
HIIT 1 #1
12
HIIT 1 #2
13
HIIT 1 #3
14
HIIT 2: star jumps
15
HIIT 2: slow mountain climbers
16
HIIT 2 #1
17
HIIT 2 #2
18
HIIT 2 #3
19
HIIT 3: side-to-side lateral run
20
HIIT 3: High plank
21
HIIT 3 #1
22
HIIT 3 #2
23
HIIT 3 #3
24
Stretching: Quadriceps
25
Stretching: shoulders
26
Stretching: side stretch
27
Stretching: roll downs

After session advice

Remember to stay hydrated to support your recovery.

06. Lower body boost (33 min)

Session 6 : Lower body boost (33 min)

For this workout, we'll work your cardio with an intense lower body session.

Before session advice

Do the exercises based on your fitness level.

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: Squats
09
HIIT 1: Scissor kicks
10
HIIT 1: Alternating lunges
11
HIIT 1 #1
12
HIIT 1 #2
13
HIIT 1 #3
14
HIIT 2: side step squats
15
HIIT 2: Scissor kicks
16
HIIT 2 #1
17
HIIT 2 #2
18
HIIT 2 #3
19
HIIT 3: vertical jumps
20
HIIT 3: High plank
21
HIIT 3 #1
22
HIIT 3 #2
23
HIIT 3 #3
24
Stretching: Quadriceps
25
Stretching: Calves
26
Stretching: side stretch
27
Stretching: Hamstrings
28
Stretching: roll downs

After session advice

Take a few minutes to stretch at the end of the workout as well as the next day.

Week 4 - Waist strengthener

Focus on your core muscles (abs and back).

07. Ab activation (33 min)

Session 7 : Ab activation (33 min)

For this workout, we'll be working the abs to gain strength and stability in all the movements.

Before session advice

Focus on your breathing to make the exercises 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 feet on the floor
09
HIIT 1: Obliques with 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 hold
15
HIIT 2 #1
16
HIIT 2 #2
17
HIIT 2 #3
18
HIIT 3: star jumps
19
HIIT 3: Obliques with feet on the floor
20
HIIT 3 #1
21
HIIT 3 #2
22
HIIT 3 #3
23
HIIT 4: vertical jumps
24
HIIT 4: High 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: roll downs

After session advice

Remember to hydrate and rest your abs and back. You might even consider a massage or warm bath!

08. Back strengthening (38 min)

Session 8 : Back strengthening (38 min)

For this workout, we'll keep working your abs while adding exercises to strengthen and stabilise your lower back.

Before session advice

Keep your abs engaged and remember to squeeze your shoulder blades together.

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 plank
07
Warm-up: squat + high plank
08
HIIT 1: Squats
09
HIIT 1: Planks
10
HIIT 1: back extension
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 mountain climbers + kneeling press-ups
20
HIIT 3 #1
21
HIIT 3 #2
22
HIIT 3 #3
23
HIIT 4: vertical jumps
24
HIIT 4: High 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: roll downs

After session advice

Remember to hydrate and rest your abs and back. You might even consider a massage or warm bath!

Coach advice

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

Alison Dapvril

Sports coach

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

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First HIIT

Alison Dapvril

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

Week 2 - Waist strengthener

Week 3 - Cardio and strength (25 min)

Week 4 - Waist strengthener

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 👇