Fitness

HIIT Workouts

Your First HIIT Program — Built on Real Science

12 lessons4 modules9h 0m durationbeginner level

Instructor: StretchLearn Faculty

About this course

This course translates interval science into practical, beginner-accessible workouts. You will learn how energy systems respond to HIIT, how to select work-to-rest ratios matched to your fitness level, and how to progress safely over 8 weeks. Every session design is grounded in published research on VO2 max adaptation, EPOC, and metabolic conditioning.

Curriculum

Module 1: The Science of Intervals3 lessons

Energy Systems and Why Intensity MattersPreview45m
VO2 Max and Cardiovascular Adaptation🔒45m
Rate of Perceived Exertion and Safe Intensity Monitoring🔒45m

Module 2: Protocol Design: Ratios, Formats, and Exercise Selection3 lessons

Work-to-Rest Ratios: From 1:4 to Tabata🔒45m
Exercise Selection for HIIT: Bodyweight, Cardio, and Hybrid🔒45m
Warm-Up and Cool-Down Protocols🔒45m

Module 3: Your 8-Week Beginner Program3 lessons

Weeks 1–2: Foundation Phase🔒45m
Weeks 3–4: Volume Build Phase🔒45m
Weeks 5–8: Density and Progression Phase🔒45m

Module 4: Recovery, Nutrition, and Long-Term Consistency3 lessons

Sleep and Active Recovery for HIIT Adaptation🔒45m
Fueling for HIIT: Pre, During, and Post🔒45m
Building the Habit: Scheduling, Motivation, and Plateau-Busting🔒45m