HIIT Training for Beginners | What You Need to Get Started
13 Aug 2026
Short on time but still want an effective workout? HIIT training could be worth adding to your routine.
HIIT stands for High-Intensity Interval Training and involves alternating short periods of harder exercise with periods of rest or lower-intensity activity. Workouts can be completed at the gym or at home and often require very little equipment.
Here’s what you need to know before getting started.
A HIIT workout combines short bursts of higher-intensity exercise with recovery periods.
A session could include exercises such as:
Squats
Lunges
Burpees
Mountain climbers
High knees
Press-ups
Short running or cycling intervals
HIIT workouts can vary significantly, so exercises and intensity can be adapted to suit your fitness level.
A session could include exercises such as:
Squats
Lunges
Burpees
Mountain climbers
High knees
Press-ups
Short running or cycling intervals
HIIT workouts can vary significantly, so exercises and intensity can be adapted to suit your fitness level.
What Should You Wear for HIIT?
What Should You Wear for HIIT?
Because HIIT involves plenty of movement, your clothing should be lightweight, breathable and flexible.
A simple HIIT outfit could include:
Performance T-shirt or vest
Training shorts or leggings
Sports socks
Training shoes
For women, a supportive sports bra may also be important for sessions involving running, jumping or other higher-impact movements.
Because HIIT involves plenty of movement, your clothing should be lightweight, breathable and flexible.
A simple HIIT outfit could include:
Performance T-shirt or vest
Training shorts or leggings
Sports socks
Training shoes
For women, a supportive sports bra may also be important for sessions involving running, jumping or other higher-impact movements.
What Are the Best Shoes for HIIT?v
HIIT can involve jumping, squatting and rapid changes of direction, so footwear matters.
A versatile training shoe is a good choice for many HIIT workouts because it can provide the stability and lateral support needed for multidirectional exercises.
Running shoes can work for treadmill-focused sessions, but highly cushioned running shoes may feel less stable during exercises such as squats and lateral movements.
Look for shoes that offer a good balance of: Stability · Grip · Support · Flexibility · Comfort
A versatile training shoe is a good choice for many HIIT workouts because it can provide the stability and lateral support needed for multidirectional exercises.
Running shoes can work for treadmill-focused sessions, but highly cushioned running shoes may feel less stable during exercises such as squats and lateral movements.
Look for shoes that offer a good balance of: Stability · Grip · Support · Flexibility · Comfort
Do You Need Equipment for HIIT?
Not necessarily.
You can create an entire HIIT workout using bodyweight exercises.
As you progress, you might add:
Dumbbells for additional resistance.
Kettlebells for strength and functional movements.
Resistance bands for warm-ups and resistance exercises.
Skipping ropes for cardio intervals.
Exercise mats for floor-based exercises.
If you're attending a HIIT class, most equipment will usually be provided.
You can create an entire HIIT workout using bodyweight exercises.
As you progress, you might add:
Dumbbells for additional resistance.
Kettlebells for strength and functional movements.
Resistance bands for warm-ups and resistance exercises.
Skipping ropes for cardio intervals.
Exercise mats for floor-based exercises.
If you're attending a HIIT class, most equipment will usually be provided.
Is HIIT Good for Beginners?
HIIT can be adapted for beginners, but you don't need to match the intensity of more experienced people.
Start with exercises you can perform confidently and focus on good technique rather than speed.
For example, a beginner might swap:
Jump squats → Bodyweight squats
Running → Fast walking
Burpees → Lower-impact variations
As your fitness improves, you can gradually increase the challenge.
Start with exercises you can perform confidently and focus on good technique rather than speed.
For example, a beginner might swap:
Jump squats → Bodyweight squats
Running → Fast walking
Burpees → Lower-impact variations
As your fitness improves, you can gradually increase the challenge.
Ready to Try HIIT?
You don't need complicated equipment or the latest gym technology to get started with HIIT.
Choose comfortable clothing, wear footwear suited to multidirectional training and begin at an intensity appropriate for your fitness level.
Then all that's left is to get moving.
Choose comfortable clothing, wear footwear suited to multidirectional training and begin at an intensity appropriate for your fitness level.
Then all that's left is to get moving.