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A six-week beginner home interval plan using six low-impact bodyweight movements. The current phase is week 1, with two nonconsecutive sessions, easier movement options, and moderate effort.
Build a steady home HIIT habit with short, low-impact sessions and one small progression at a time.
Keep HIIT sessions on nonconsecutive days, and treat the easy walks as optional.
Monday · 14 to 20 min
Home HIIT session
Warm-up, circuit, and cool-down
Tuesday · 20 to 30 min
Wednesday · Rest or light mobility
Thursday · 14 to 20 min
Home HIIT session
Warm-up, circuit, and cool-down
Friday · 20 to 30 min
Saturday · From week 3
Home HIIT session
Add only when the progression calls for it
Sunday · Full day
Let your body recover before the next week begins.
Change only one lever each week: session count, interval split, or movement difficulty.
Week 1 · 2 sessions, 1 to 2 rounds
Use 30 seconds of work and 30 seconds of recovery.
Week 2 · 2 sessions, 2 rounds
Stay at 30/30, and repeat this week if either session felt like 8 out of 10.
Week 3 · 3 sessions, 2 rounds
Keep the intervals at 30/30.
Week 4 · 3 sessions, 2 rounds
Use 35 seconds of work and 25 seconds of recovery.
Week 5 · 3 sessions, 2 rounds
Use 40 seconds of work and 20 seconds of recovery.
Week 6 · 3 sessions, 2 rounds
Each full session takes 20 minutes and follows the same simple flow.
Warm up for 5 minutes, complete a 12-minute circuit, and cool down for 3 minutes.
Perform six moves for 30 seconds each, with 30 seconds of active recovery after every move.
Aim for 6 or 7 out of 10 during early work intervals and 3 or 4 during warm-up and recovery.
March or step in place instead of standing still so the next interval feels smoother.
Make room for two paces of floor and have a wall and sturdy chair ready.
Prepare for the circuit over five easy minutes.
March for 2 minutes with a relaxed arm swing.
Complete 10 forward arm circles, 10 backward circles, and 10 shoulder rolls.
Do 10 slow chair squats and 8 standing knee lifts on each side.
Finish with 30 seconds of quicker marching.
Use three minutes to let your breathing and muscles settle.
Walk around the room for 60 seconds until your breathing eases.
Hold a standing quad stretch for 30 seconds per side and use a wall for balance.
Hold a doorway or wall chest stretch for 30 seconds per side.
Choose the level that makes the plan repeatable rather than exhausting.
For the first two sessions, do one round, use every easier version, and hold work at 5 or 6 out of 10.
Do both rounds at the listed versions, let marching and knee drives reach 7 out of 10, and keep push-ups and shoulder taps controlled.
A 14-minute session you repeat each week is more useful than a 20-minute session you avoid.
Resume carefully without stacking hard days or skipping progression steps.
Move the session to the next day that still leaves a rest day beside your other HIIT session, then resume the schedule.
Repeat the previous week instead of moving ahead.
Restart at week 2 and use the easier movement versions.
Speak with a qualified health professional first if you have a chronic condition, significant injury, or unexplained symptoms during exertion.
Complete these six moves in order, using an easier version for a whole round whenever needed.
Public plan copy only. Private notes, conversations, attachments, and health preferences aren’t included.
