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Of course, there are ways to dial back on the intensity of your HIIT workout for beginners. If your rating of perceived exertion or heart rate is through the roof, or you're dealing with joint pain or mobility issues, try performing a modified version of the exercises, reducing your range of motion, or nixing the weights and sticking with bodyweight moves instead, says Ryan. "If you're like, 'Oh, this movement's way too easy' or 'this movement's way too hard,' there are always progressions and then regressions that you could offer for pretty much most exercises," he says. Though it can be tempting to power through a HIIT workout for beginners on a daily basis, Ryan cautions against doing them too frequently. "Your body needs time to recover because the whole thing is high intensity, and high intensity means that you're busting your butt, you're going hardcore," he explains. "Let's say you did HIIT all the time — seven days a week — at some point you're going to get diminishing returns. You might go good for like a week, a month, maybe several months, but at some point, you're going to find yourself run down or find yourself injured." Instead, he recommends incorporating it into a well-balanced weekly routine, featuring one or two HIIT workouts, one or two strength training workouts, one or two Pilates or yoga workouts, and, of course, the rest days you need. Remember: "Less is more, and listen to your body," says Ryan. (3)...