Beginner HIIT Running Workout: A Few Quick, Basic Workouts at Home or Outdoors

Picture of a Beginner Running and HIIT Workout

You’re a runner. You want to maximize the efficiency of your workouts, but you are starting to get bored with the regular routines. HIIT stands for high-intensity interval training, and it’s definitely something any serious runner should look to include in their workout routines.

It’s incredibly effective at improving your cardiovascular health, coordination, and increasing your overall levels of fitness. Most beginners are afraid to tackle this type of training because of how intense the workouts are.

Don’t be afraid. You can incorporate a HIIT running workout into your training in a reasonably safe and efficient manner. The beauty of this is that you can do this at home or outdoors, depending on where you want to train.

Just because these workouts have the “beginner” tag on them doesn’t mean that anyone with more experience can’t benefit from these workouts as well. We’ll provide a few quick training routines that will help you get acquainted with, and possibly addicted to, the HIIT running workouts.

The most important part for any beginner with any new exercise routine is to stay true to technique. Make sure that you are utilizing the proper form as you perform these exercise routines. It’s easy to have good form when you do the first couple reps, but, as you get more fatigued, the tendency is to cheat your form a little to meet the goals you have set.

We can’t stress this enough: make your form a priority. If that means you do one less rep, or you cut your intervals by 5-10 seconds, that’s ok. Your endurance will increase over time.

Your warm-up is crucial before any HIIT running workout. Start with about 5 minutes of slow jogging to get your heart rate up. After your muscles are warm, you need to stretch your legs and lower back. Lunges, leg swings, and squats are all great stretches that will keep your heart rate up and stretch those essential muscles in the process. After all, you’re about to be sprinting at full speed, the last thing you want is to do this with cold muscles.

Here are two easy HIIT running workouts you can do at home or outside.


Ideally, you will have access to a track, but an open field where you can do this beginner HIIT workout is perfect as well.

After your warm-up, start off by running at a brisk pace. You can incorporate the beginning of this into your warm-up routine as well. Once you are feeling loose and ready, do six sets of a 30-second sprint followed by a 90-second easy jog.

You can substitute distance for time here. This is why a track is easiest, but anywhere you can measure some sort of distance will work for this basic HIIT workout. Do a 100m sprint followed by a 200m jog. Again, do 6 repetitions of this. It might not seem like much, but you’ll quickly be fatigued after the first rep. Be sure to be conscious of your form here. Once you are more comfortable, you can increase the intervals to 200m and 400m respectively.


If you have access to a treadmill, the process is relatively the same. Do your warm-up for 10 minutes, by gradually increasing the speed over that 10 minute period. You should be at about 60% of your maximum speed at the end of those 10 minutes. Increase the speed of the treadmill, so you are sprinting for a solid 30-second interval. Then decrease back to your 60% jogging pace for 2-3 minutes. Repeat this for 6 repetitions. As your endurance increases, you can start to cut the jogging time down to a 30-second sprint and 90-second jog.

These are a couple simple and effective beginner HIT workout that you can accomplish. You’ll see results pretty quickly, so enjoy the payoff of your hard work. Please read this post HIIT Running Workout: Consequence of My Alabama Health Insurance Journey for more information.