![\"The](\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--8WDmI9YP--\/c_auto,g_auto,w_2048,h_1463\/v1\/2405e908\/hiit-beginner.webp?_a=BAAAV6Bs\")
<\/figure>\n\n\n\n1. 12-minute beginner HIIT workout<\/h2>\n\n\n\n
Friedman suggests a bike workout for beginners because it\u2019s simple to adjust speed and effort level. This specific workout helps build muscle endurance.<\/p>\n\n\n\n
On a stationary bike:<\/h3>\n\n\n\n
\u2022 Sprint for 20 seconds with a perceived effort level of 9 or 10 (on a 1-10 scale). For intermediates, Friedman says to head to the treadmill for a sprint exercise that will help increase mitochondria, the parts of muscle cells that are like power plants for your body.<\/p>\n\n\n\n \u2022 Sprint for 30 seconds with a perceived effort level of 9 or 10 (on a 1\u201310 scale) on a zero incline. This will be a flat sprint. This is a five-step circuit. Think of it as an all-out effort for four minutes, followed by a four-minute period of rest and recovery. This workout will dramatically improve your VO2 max. (The higher your VO2 max, the more oxygen your body can consume and turn into energy.)<\/p>\n\n\n\n Stand with your feet a little wider than shoulder-width apart. Grab the kettle bell with both hands. Swing it up and out until it\u2019s at shoulder height. Swing back down between your legs, and then back up again.<\/p>\n\n\n\n The goal:<\/strong> 10 reps, then rest for 10 seconds<\/p>\n\n\n\n Start with a 12-inch box. (Experienced jumpers can use a 24-inch box.) Stand in front of the box with your feet shoulder-width apart. Drop your hips slightly, and then explode upward, landing on top of the box. Jump down to the floor, making sure that your knees don\u2019t buckle in and your back stays straight.<\/p>\n\n\n\n The goal:<\/strong> 10 reps, then rest for 10 seconds<\/p>\n\n\n\n For this move, you\u2019ll use a straight bar with no weight. Stand with your knees shoulder-width apart. Bend down with a flat back and grab the bar in front of your feet. Lift the bar straight up while exploding up and rotating your shoulders<\/a> around and under the bar so it\u2019s resting on your shoulders. Pause, and then press the bar upward until your arms are straight up.<\/p>\n\n\n\n The goal:<\/strong> 10 reps, then rest for 10 seconds<\/p>\n\n\n\n Jump as fast as you can while still maintaining an upright posture.<\/p>\n\n\n\n The goal:<\/strong> 10 reps, then rest for 10 seconds<\/p>\n\n\n\n Start with one knee forward, bent at a 90-degree angle, with the other leg back with the knee just above the ground. Jump up, switching leg positions. Land and steady yourself, and then repeat.<\/p>\n\n\n\n The goal:<\/strong> 10 reps, then rest for 10 seconds<\/p>\n\n\n\n Repeat the entire circuit for a total of four minutes. Rest for four minutes, and then repeat the entire sequence. Complete the entire circuit four times.<\/p>\n\n\n\n <\/p>\n\n\n\n More workouts:<\/strong><\/p>\n\n\n\n Starting Cardio? Try This Treadmill Workout for Beginners.<\/b><\/a> <p>Gold’s Gym Fitness Institute Expert Adam Friedman shares the best interval training practices for any level.<\/p><\/p>\n","protected":false},"author":47,"featured_media":6642,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_post_subtitle":"","footnotes":""},"categories":[3],"tags":[245,186,187,122,91,247,234],"class_list":["post-3543","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-biking","tag-improve-cardio","tag-increase-endurance","tag-increase-strength","tag-indoor-workouts","tag-kettlebell-workouts","tag-treadmill-workouts"],"_links":{"self":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3543","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/comments?post=3543"}],"version-history":[{"count":17,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3543\/revisions"}],"predecessor-version":[{"id":10065,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/posts\/3543\/revisions\/10065"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media\/6642"}],"wp:attachment":[{"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/media?parent=3543"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/categories?post=3543"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.goldsgym.com\/wp-json\/wp\/v2\/tags?post=3543"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n\u2022 Recover for 10 seconds with a perceived effort level of 2 or 3.
\n\u2022 Repeat eight times, and then allow yourself to recover by going a full two minutes with a perceived effort level of 1.
\n\u2022 Repeat the entire sequence again.<\/p>\n\n\n\n![\"The](\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--341tK8lD--\/c_auto,g_auto,w_2048,h_1463\/v1\/2405e908\/intermediate-workout.webp?_a=BAAAV6Bs\")
<\/figure>\n\n\n\n2. 30-minute intermediate workout<\/h2>\n\n\n\n
On a treadmill:<\/h3>\n\n\n\n
\n\u2022 Run for four minutes at a perceived effort level of 3 or 4.
\n\u2022 Repeat the entire sequence six times.<\/p>\n\n\n\n3. 32-minute expert workout<\/h2>\n\n\n\n
![\"A](\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--l_990xoY--\/c_auto,g_auto,w_2048,h_1463\/v1\/2405e908\/kettle-bell-swing.webp?_a=BAAAV6Bs\")
<\/figure>\n\n\n\nSet 1: Kettle bell swings<\/h3>\n\n\n\n
Set 2: Box jumps<\/h3>\n\n\n\n
Set 3: Clean and press<\/h3>\n\n\n\n
Set 4: Jump rope<\/h3>\n\n\n\n
![\"A](\"https:\/\/res.cloudinary.com\/ggus-dev\/image\/private\/s--yc2RJG1f--\/c_auto,g_auto,w_2048,h_1463\/v1\/2405e908\/split-lunge-image.webp?_a=BAAAV6Bs\")
<\/figure>\n\n\n\nSet 5: Split lunge jumps<\/h3>\n\n\n\n
\nSummer Sizzle. Try This Resistance Band Workout<\/b><\/a>
\nBack Progression: Strengthen Stability Muscles<\/b><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"