Just because you’re new to fitness doesn’t mean high-intensity interval training isn’t for you. If you’re just getting into fitness — or starting over after an injury —  the key to success lies in doing the right moves, at your own pace. To kick off your journey without a hitch, we’ve tapped Justin Rubin, trainer for DailyBurn’s True Beginner program, to create three workouts, ranging from 10 minutes to 30 minutes. Before each workout, start with this dynamic, two-minute warm-up to get your muscles ready to go.
Then, stand and circle your arms backwards, one after the other, (as if you’re pretending to do the backstroke) for 30 seconds.
Finally, perform a front lunge, side lunge and back lunge stepping with the same leg, then switch to the other leg and repeat. Work up a sweat in less than the time it would take you to drive to your gym with this simple routine.
Jab, cross, front (right side): Stand with the right foot in front of the left, hips facing to your left side. Jumping jacks: Start by standing upright with your feet hip-width apart and your arms at your sides.
Sumo squats: Position your feet a little more than hip-width apart and point your toes out at a 45-degree angle.


Metabolic conditioning is designed to maximize your caloric burn, so you should expect this workout to feel challenging. Push-ups: If you can’t complete a traditional push-up, place your hands on a stable chair or plyo box instead of the floor. Side Lunges: With your bodyweight in your heels and your toes facing forwards, step to the left in a deep lateral lunge, keeping your knee above your toes.
Cool down with an overhead stretch, a reverse lunge, a quad stretch and a forward fold, holding each move for 30 seconds. Note to reader: The content in this article relates to the core service offered by DailyBurn. Otherwise known as HIIT, these fast-paced workouts have been shown to torch tons of calories in a short amount of time — so you don’t need to spend hours in the gym. Yes, HIIT should be intense, but pushing too hard, too fast can result in injuries and other setbacks. Keeping your weight in your heels, back flat and chest upright, lower yourself until your thighs are parallel to the floor. This type of training will have you alternating between periods of maximum effort (think: 20 seconds of jumping jacks) and short recovery. Your task: Listen to your body, modify as needed, and complete each movement with proper form.


Jab (punch) forward with the right arm, then throw a “cross” punch with the left arm, letting your body rotate as your left arm crosses over your body to the right.
Repeat as fast as possible. If a regular jumping jack is too difficult, step side to side while raising your arms instead. Try to do as many reps as possible during each 45-second interval, then rest for 15 seconds before repeating.
Your bodyweight should be over your right foot, with your back heel picking up off the floor slightly.
Bring both arms back into the body, shifting your weight back to the starting position and facing front.
For more detailed instructions, try Cardio Kickboxing 1 and 2 in DailyBurn’s True Beginner program.



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