High-intensity interval training for a complete beginner?

[murmuration]

Can anyone recommend some kind of 'HIIT' workout programme for a complete beginner? And one that can be done in a home, not a gym?

For background, I have a dysautonomia and (maybe) CFS/ME and have recently been reading around and see that mitochondrial dysfunction could potentially be a the root of my problems. Someone pointed me towards this article/video which suggests that HIIT could help improve my mitochondrial health. Many of the things I've read so far match a lot with my experience. For example, if I'm starting to get into a bad period of the day, I feel a lot better if I get up and run around a little, as it seems to 'jog' something in my metabolism.

So it seems one of the HIIT workouts could potentially help me. But everything I've found online appears to be for people who are already fit. One said that you shouldn't start HIIT until you could do a medium intensity workout for 20 minutes with no problem. But that is completely unattainable for me due to my health, as sustained activity will produce massive post-exertionial malaise (e.g., I'll be sick for days). But I have hope that short bursts of activity might not, thus my interest in HIIT.

I could be wrong, of course, and it could knock for a loop as much as any exercise. But I really want to give it a try, as I'm willing to risk that for the alternate possibility that it might help. Plus, I used to be an athlete and I really, really miss the rush that comes with a good exercise session.

Hi Mumrmuration, if bursts of activity work for you then you could perhaps adapt/modify a HIIT routine so that it is at a pace and intensity which is do-able for you?

Have you come across any which appeal to you?

Could exercise bike intervals be a starter, building up the speed of the intervals as you get stronger? Link I got a decent exercise bike off Gumtree.

I watched some videos and thought I maybe could the first few moves of the warm-up :)

Not sure I want to buy something, in case this turns out be non-starter. I do actually have a bunch of barbells, ankle weights, and therabands back from my athlete days, although those are more for strength.

I wonder if I could so something as simple as running in place for 30 sec and walking for 1-2 min?

HIIT means high intensity interval training so basically any form of exercise that is high intensity (to the individual) in intervals - it's all about rest and recovery periods. What is high intensity to one person may not be to another. Find a way of getting your heart rate up quickly, that could be cycling, power walking, jogging, sprinting really. I'd suggest trying to start with 30 seconds "high" and 30 seconds "rest". Try to extend your high periods and reduce your rest periods over time.

Try the free Fitness Blender videos on Youtube/their website. Great range of workouts, and various 5 day/8 day programmes to follow.