I'm trying to get back into shape with limited time, so I looked up a hiit workout plan. The one I found has me doing burpees, sprints, and kettlebell swings all in one session, which feels like a recipe for injury on day one. How do you scale these routines when you're starting from basically zero fitness?
Starting from zero keep it simple. Pick two moves instead of three or scale each move down. For example swap burpees for step back burpees or incline push ups, swap sprints for brisk walking or light jogs, and do kettlebell swings with a very light weight or just a hip hinge drill. Keep sessions around 15 to 20 minutes and use a conservative work rest pattern like 20 seconds work 60 seconds rest for three to four rounds. This is your mise en place for workouts set things up so you can actually finish the session
Warm up first and master form. Do a five minute warm up with mobility leg swings arm circles then practice three to five perfect reps of each movement with no load before you add intensity. If form wavers back off
This full tilt plan on day one sounds like a recipe for injury you do not need to chase three explosive moves at once A sensible starter is two rounds of two movements then build up
Four week beginner progression Week one two rounds twenty seconds work per exercise sixty seconds rest three exercises like bodyweight squats incline push ups high knees in place Week two three rounds same duration Week three twenty five seconds work forty five seconds rest add a fourth exercise Week four four rounds twenty five to thirty seconds work with thirty to forty five seconds rest Also swap burpees for half burpees if needed
Consider alternatives to keep it interesting like cycling rowing step ups or a bodyweight circuit and include mobility work on rest days
What equipment do you have and what is your current fitness level and any injuries you want to accommodate I can tailor a simple plan for you