High-intensity interval training is gaining popularity in the exercise world and with good reason. You can do it too! It has great benefits and can be tailored to any fitness level. Check out HIIT for obese beginners in this article. It’s one of the best workouts for obese beginners.

obese person running on treadmill in the gym


Many people prefer HIIT to regular cardio because they can burn more calories in a shorter time. It’s also more fun to change intensity. You can ease into HIIT while avoiding injury or pain you might get from doing too much too fast in traditional exercise.

Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.

Everyone is different, so ease into a new routine with caution and take it easy. You can modify and adjust any workout routine to your fitness level. Go at your own speed. Make sure to warm up and stretch before getting started on the intense part of the HIIT for obese workout.

HIIT forces you to raise your heart rate as high as possible for a really short time, then recover for a short time. After a HIIT workout, your body needs more oxygen, so it works hard to consume more while burning more calories. That’s how you continue to burn more calories long after the workout.

The exercises don’t take as long as traditional exercises but they have a big payoff in calorie burning. In HIIT you need to try for 15-30 minutes. Anyone, no matter how overweight, can reap benefits from HIIT.

It’s a great way to get started on your fitness journey. You can lower blood pressure, improve range of motion, burn calories, improve core strength, and get a good workout in a shorter amount of time by raising your heart rate up high for short intervals and then taking time to recover. It’s a great exercise if you carry extra weight so you need super simple exercises that are low impact.

High intensity interval training can be a great workout for any fitness level. You can start with just 5-10 minutes and work your way up to 15 and 30 minutes. A personal trainer can lead you to the best exercises to reach your fitness goals. You’ll get stronger, gain muscle tone, and have more energy while you are reducing your obesity level. I know you can do it! I’m rooting for you. 

If you’re looking for lean muscle definition, high calorie burn, and greater aerobic health, HIIT might be right for you. It does take effort. You have to do the work. It’s accessible for beginners who want to build muscle and burn fat.

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 100 pounds and be on no medication at age 53. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

overweight women with weights in the gym

Perform 10 reps of each move in a row without stopping, and repeat the whole routine 3 times, only taking a 15-second rest between moves. And don’t forget to make sure you are using proper form to reduce the risk of injury and get the most from each movement.

Bicycle crunches: Lie on your back with your knees at 90 degrees. Place your hands behind your head. Lift your upper back and balance on your butt. In a controlled manner, straighten your right leg as you rotate your torso counterclockwise, pulling your right elbow to your left knee. Pause, and reverse to the starting position. Do the other side.

Pushups: Start in a push-up with hands directly beneath the shoulders, feet hip-width apart. Keep your spine straight and eyes fixed on the floor. Engage your core. Slowly lower to the floor and back up. Remember you can modify starting with wall-ups if that’s what you need.

Side planks: Lie on your left side with your left elbow beneath your shoulder, feet stacked on top of one another. Lift off the floor and engage your core. Raise your right arm straight up to keep good posture. For modifications, check planking for beginners here.

Thrusters: Stand with feet shoulder-width apart, holding dumbbells in the front position near your shoulders. Hinge your hips back, lower into a squat, and rise quickly punching the weights overhead as you stand. Your palms should be facing each other. Lower the dumbbells and return to starting position.

Bicep curls: Stand with feet hip-width apart, arms extended, holding dumbbells with palms facing each other. Lock your elbows and curl the dumbbells up while rotating your hands so palms face up in the top position. Squeeze your biceps and lower with control back to start.

Hamstring curl: Standing with your feet hip-width apart, alternate raising each leg, bending your knee, and bringing your heel to your butt. Slowly release.

Inchworms: Standing with your feet hip-width apart, bending forward at your hips, and placing your palms on the mat. Inch your hands forward until you’re in a plank and then inch backward.

Diagonal bends: Stand with your feet far apart and lift your arms up towards the sides of the room. Hinge at the torso and bend to the right side. Return to start and repeat for the other side.

Step jack: Stand with your feet together and your arms by your sides. Lunge back with one leg, reaching both arms up to the ceiling. Return to start. Alternate sides. Then repeat reaching your leg to the side and repeat for each side.

Don’t forget to cool down with a little walking and then stretch again once your routine is complete. And remember that any modifications you need to make are okay as you master the techniques of this HIIT for obese workout. And always remember to include rest and recovery as part of your plan.

These exercises are excellent for cardiovascular health, muscle strength, and stamina. They will help with joint pain, mental health, energy levels, and reducing risk factors for disease and illnesses. It’s a great goal to work toward a better life for you! And I couldn’t be prouder of you for trying. 

woman pulling heavy weights on a machine in the gym

HIIT treadmill workout for fat loss

For a HIIT treadmill workout, you can set your sites on this:

Start with a light jog for five minutes, or whatever you can do.

Do ten rounds of the following:

Sprint for 20 seconds as fast as you’re able.

Walk for 40 seconds.

Walk for five minutes when you finish to cool down.

If you aren’t able to do this, start with an easier treadmill workout and work your way up to this HIIT for obese workout and then beyond. You can push yourself to greatness. And everything you do is going to add up to better health. Here are some bodyweight exercises to inspire you as well. Or check these gym workouts for beginners to lose weight out.

Now for a joke: Why did the banana go to the doctor? Because he didn’t peel well. Ha ha ha.