Level 1 routines are designed to get you started with HIIT by introducing basic exercises and common routine formats in a way that is varied and challenging without being overwhelming. Level 1 gets things rolling with lower impact exercises, shorter routines, and longer rest periods. Remember the golden rule during each of these routines: form first and speed second.

No routine in Level 1 is longer than 20 minutes, and each has a work-to-rest ratio between 1:1 and 3:1. Try one on its own as a standalone introduction to HIIT, or choose one as a “finisher” at the end of a longer workout.