So You’re Ready to Dive Into HIIT?
So you’re ready to dive into HIIT? Good. But don’t just sprint out the door like your shoes are on fire. Let’s get you set up to do it right. HIIT is powerful, but it’s also demanding—respect it, or it’ll chew you up.
1. Build Your Base First (Don’t Skip the Boring Stuff)
Before you even think about hammering intervals, your body needs a foundation. If you’re brand new to running or coming off the couch, spend a few weeks doing easy runs or walk/run combos.
I’m talking 20–30 minutes of steady movement—not racing, just moving. According to Brickbodies, you want to be able to go non-stop at a chill pace before you toss in intensity.
When I first started out, I couldn’t run 10 minutes without gasping. So trust me, starting slow is not a setback—it’s a smart move. If you’re already jogging a few days a week, you’re probably ready for light HIIT. If not, give yourself a few weeks. Your tendons, lungs, and headspace will thank you.
2. Warm Up Like It Matters (Because It Does)
I’ve seen too many runners jump into HIIT cold and end up nursing a pulled hamstring. Always warm up.
Give yourself 5–10 minutes of easy jogging or fast walking, then throw in some dynamic moves:
- Leg swings
- High knees
- Butt kicks
Think of it like revving your engine before a race.
Personally, I always finish my warm-up with a few strides—short 15-second bursts at about 80% effort. It tells my legs, “Get ready—we’re about to throw down.” Trust me, once you’re warmed up, you’ll feel stronger, run smoother, and avoid injury.
3. Keep It Small. Keep It Simple. Don’t Be a Hero.
Your first HIIT workout doesn’t need to break Strava. Try 15–20 seconds of faster running followed by 60–90 seconds of walking. That’s it.
It’s better to finish thinking “I had more in the tank” than to collapse halfway through.
A go-to beginner setup?
- 1-minute jog
- 2-minute walk
- Repeat 6–8 times
Too much? Make it 30 seconds. I had one client who did 8 rounds of 1/2 walk-jog and nearly melted by the end—but she got it done. That’s the win.
4. Run Hard, But Don’t Get Sloppy
HIIT turns up the heat, but don’t let your form go out the window. Keep your posture tall (lean from the ankles, not the hips), drive your arms forward and back, and try to land light—ideally midfoot, not crashing down on your heels.
If your form is falling apart by rep 3, take a longer recovery or cut it short. I’d rather see you do 4 clean intervals than 8 ugly ones that tweak your knee.
Sometimes I imagine I’m sprinting in the Olympics—sounds silly, but it reminds me to run smooth and fast, not like a flailing octopus.
5. Train Hard, Not Stupid: Know Your Limits
HIIT is supposed to be tough—but not dangerous. You’ll breathe heavy, your legs will burn, but you should never feel dizzy, lightheaded, or like your heart’s going to punch its way out of your chest. That’s your cue to stop.
If you use a heart rate monitor, make sure you’re actually recovering between intervals. If your heart’s still pounding after a minute, walk another 30 seconds. Especially early on, more recovery is your friend.
And listen—if you’re wiped out from a hard week, it’s okay to skip HIIT day. Rest is part of training.
6. Once or Twice a Week Is Plenty
This one’s non-negotiable. HIIT is intense. Don’t do it every day. One or two sessions a week is plenty—especially if you’re new.
For example:
- Monday: Easy run
- Wednesday: HIIT
- Friday: Walk or yoga
- Sunday: Long run or another easy effort
And always space your HIIT workouts 48 hours apart. Your muscles need time to repair, and your nervous system needs to chill. Stack HIIT and long runs back-to-back? You’re asking for burnout.
According to health.com, your body recovers best when you give it those full days off or light active recovery between sessions.
7. Cool Down Like a Pro, Not a Couch Potato
The workout’s done, but you’re not. Walk or jog slowly for 5–10 minutes. Then stretch—especially those calves, quads, and hammies. You worked them hard.
Foam rolling later? Even better. I’ve even hopped on a bike the next day just to shake out the soreness.
And fuel up. HIIT drains your glycogen stores, so eat something with carbs and protein. And water—drink plenty. You’ll feel it if you don’t.
Oh, and sleep. You don’t get faster during the workout. You get faster when you rest.
8. Make It Harder… Slowly
Once HIIT starts feeling a bit too easy (and it will), you can turn up the heat. But don’t change everything at once. Pick one thing to tweak:
- Go from 20 to 30 seconds sprint
- Cut rest from 2 minutes to 1 minute
- Add a round or two
- Run a bit harder or throw in a hill
For example, I started with 6 x 30s sprints with 90s walk. Two weeks later, I was doing 8 reps. Then I shaved rest to 60 seconds. The buildup was slow, but the fitness gains came fast.
And keep it fun—mix up your workouts. Sprints on a hill, intervals on a track, fartleks in the park. It all counts.
9. Don’t Be a Tough Guy Every Day—Safety First
I’ve said it before, and I’ll say it again—don’t force it. Sore? Sick? Something feels off? Don’t do HIIT. Go for a walk. Do yoga. Skip the day.
Let me tell you—my first serious HIIT workout involved pushing a weighted sled. Rookie move? I loaded it up like I was prepping for the Olympics. I went full send… and nearly threw up.
My vision blurred, my arms wouldn’t work the next day, and sitting down was a struggle. I learned real quick: don’t try to impress your ego. Train smart.
HIIT rewards patience, not bravado.