So if you’ve been reading my stuff for a while then you probably know I advocate HIIT (High Intensity Interval Training) for fat loss as opposed to the low intensity long duration cardio.

HIIT can be performed on just about any piece of cardio equipment; it’s all about the intensity and less about the modality.  

It involves a series of sprinting efforts split with moderate intensity efforts.  We call these work periods and rest periods for simplicity.  Because variety is important I often use several different work/rest ratios.  

Today I’ll be discussing what works best for the ultra beginner when it comes to HIIT or even just exercise in general.  Also, if you’re over 300 lbs these are a good introduction into a new type of training that’s going to help you to drop weight much faster.  This is the same exact cardio routine I use with my current clients when they are first starting out.  I’ve found that it is very unreasonable to expect “sprinting” from a complete beginner or someone whom is much heavier.  Even if it is low impact sprinting on a cross trainer, it’s rarely ever successful or productive.

First off; what I always use for beginners is the treadmill.  Providing they’re not special needs, I already know they can walk.  Maybe not comfortably, but it’s probably the closest, and most familiar bit of human movement that they already have mastered.  This will be important for the beginner because the first few sessions will be spent getting some actual work done and not just learning to adapt to a new movement pattern.  On your first bout of using the treadmill, you’ll want to find the right speed and grade that makes walking just a little too uncomfortable for you.  This should be just enough that you can only tolerate a minutes worth of work.  After that minute is up, safely get off of the treadmill, but keep it running*.  Be sure to record the speed and the grade that you are working at in a journal.  Using a stop watch or a clock, give yourself a 2 minutes rest.  Make the rest active if you can, pacing around, stretching and moving if it’s possible.  At the end of your 2 minute rest period get back on the treadmill and give it hell for another minute of work.  Repeat this 1:2 interval for another 6 rounds, or until you feel you can no longer continue do to cramping, pain, nausea, or exhaustion.  Remember, it’s supposed to be uncomfortable, but you definitely do not want to hurt yourself.  Listen to your body.  Complete this routine 5 days a week, 2 days on its own and 3 days after working out with weights.  If your goal is fat loss it is extremely crucial that you be working out with weights, but that’s a discussion for another day.

This routine should kick your butt for at least 2 weeks.  After that point you should try to shorten your rest periods to just 90 seconds, and then eventually down to 1 minute.  At that point you’re almost ready for some real HIIT. 

*Note: some treadmills have a safety mechanism that will automatically shut the machine down if you step off.  If this is the case at your gym, try speed walking out doors instead; 1 minute fast paced 2 minutes slow.