Beginning an exercise program:

When beginning ANY exercise program you should always be cleared by your doctor first. If you have any injury whether big or small, old or new, you should always seek medical advice as to what exercises you can or can’t do.

It’s difficult designing an exercise program for the masses. I personally don’t know you; I don’t know your fitness level, age, strength, likes/dislikes and abilities. Below is a beginner program aimed at people with a low fitness & ability level.

Choosing Weights:

When choosing weights, please do not choose ‘little girl’ weights. Ladies you do not have enough testosterone in your body to ‘bulk up’. HIIT training does not require super heavy weights, but it’s vital that you pick a weight that will challenge you. That being said, if you’re not used to lifting heavier weights, challenge yourself and increase the weight as much as your ability SAFELY allows.

The Gymboss Interval Timer:

The Gymboss interval timer is a little device that times your intervals for you. You can download the free app onto your phone and use it when doing HIIT training. It basically beeps when the interval is over or when it starts so you know when to start and stop.

PHASE 1 – Cardio Interval Training

  • Choose your cardio of choice. Example: Running, walking, swimming, biking, rowing, stair climber, skipping, jumping jacks, high knees, light jogging on the spot, fast marching on the spot etc. I usually use the stationary bicycle, it’s easy and safe to use in comparison to a treadmill where getting on and off could be problematic.
  • Do a 5-10 minute warm-up. Please do not skip the warm up, it prevents injuries and warms up your ligaments, muscles and joints for the session.
  • Then set your Gymboss Timer to the appropriate category (see table below)
  • No rest in between rounds – the less intense round or the “off round” is counted as your rest!
Number of Rounds Time workout time
Category 1 30 seconds ON

30 seconds OFF

10-20 rounds


10-20 minutes
Category 2 40 seconds ON

20 seconds OFF

10-20 rounds


10-20 minutes
Category 3 50 seconds ON

40 seconds OFF

7-14 rounds


10-21 minutes
Category 4 60 seconds ON

60 seconds OFF

5-10 rounds


10-20 minutes
  • ‘ON’ means you must go as fast and as hard as you possibly can. Example: sprinting/fast walking
  • ‘OFF’ means you can slow down to a recovery period. Example: jogging or slow walking
  • It doesn’t matter which category you choose (the choice is yours)
  • Do 5-10 minute cool down until heart rate has slowed down and is at rest.

The only way for HIIT to be truly effective is when you are ‘ON’ you have to push yourself as hard as possible, your heart must be racing and you should be out of breath. Once you’ve done Cardio Interval Training a few times you will know how to pace yourself for the full 10-20 rounds. Try not to rest in-between rounds, but if you feel you need to, then so be it.

Phase 2 – Weight Interval Training

What equipment you will need

  • Mat
  • Dumbbells (challenging weight)
  • Gymboss Interval Timer


  • Please do not skip the warm up, it prevents injuries and warms up your ligaments, muscles and joints for the session.
  • You can google or youtube a good warm-up

Exercise Session

  • Set Gymboss to 30 seconds ‘ON’ & 15 seconds ‘OFF’ for 20 rounds (15 minutes workout)
  • Choose cardio of your choice – stick with the same chosen cardio throughout the workout
  • Alternate between the ‘cardio’ & the ‘weighted exercise’ with a 15 sec rest in between
  • When doing the ‘weighted exercise’ – try do as many reps as you can until the 30 sec is up – muscles must burn, heart rate must elevate!
  • Depending on your fitness level, you may have to rest for a few rounds, but remember the objective here is to build your-self up to a full 20 rounds – no rest.
  • 5-10 minutes of Flexibility Training – Cool Down – You can google or youtube a good full body cool down

Weekly Training Schedule

Monday Weight Interval Training
Tuesday Cardio Interval Training
Wednesday Weight Interval Training
Thursday Rest day
Friday Weight Interval Training
Saturday Cardio Interval Training
Sunday Active Rest Day OR Rest day
  • An Active Rest day can be any form of exercise. Example: taking the dog for a walk, playing a game of tennis/squash, going for a swim in the sea etc.
  • Rest days – is a complete rest (no form of exercise) this is vitally important to repair muscles! At least 1 rest day per week. Failing to rest can result in one going “backwards” in weight-loss as well as fitness & strength!

Weight Interval Training Programs
















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