The best high intensity interval training workouts for beginners

 The best high intensity interval training  workouts for beginners 

Cardio intervals: Begin by warming up with a light jog or walk for 5 minutes. Then, alternate between 30 seconds of high intensity (such as sprinting or jumping jacks) and 30 seconds of low intensity (such as walking or light jogging). Repeat this for 20-30 minutes, depending on your fitness level.

Bodyweight circuits: Choose a series of bodyweight exercises (such as push-ups, squats, lunges, burpees, etc.) and perform each exercise for 30 seconds, followed by 30 seconds of rest. Repeat this circuit for 20-30 minutes, depending on your fitness level.

Tabata intervals: Choose one exercise (such as jumping jacks, mountain climbers, or high knees) and perform it at high intensity for 20 seconds, followed by 10 seconds of rest. Repeat this for 8 rounds (4 minutes total). Repeat the entire tabata for 3-4 rounds, depending on your fitness level.

Stair intervals: Find a set of stairs and perform a high intensity exercise (such as sprinting or jumping up the stairs) for 20 seconds, followed by 40 seconds of rest. Repeat this for 20-30 minutes, depending on your fitness level.

Stationary bike intervals: Warm up on a stationary bike for 5 minutes, then alternate between 30 seconds of high intensity (such as pedaling as fast as possible) and 30 seconds of low intensity (such as pedaling at a moderate pace). Repeat this for 20-30 minutes, depending on your fitness level.