[J.R.]

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Don't do endurance stuff, do HIIT.

HIIT basically = VO2max training

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Another recommendation for a completely out of shape beginner to start with HIIT. I wouldn't try it. HIIT programs require a base level of aerobic fitness and muscular endurance that it appears OP is sorely lacking.

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Why is it that you think an advanced athlete can benefit from interval training, but a beginner can't?

The notion that one can't/shouldn't do HIIT because they aren't in great shape is silly. They just don't do HIIT as intensely as a more well conditioned athlete (more rest, less resistance, less speed, flatter incline, etc.). What is high intensity for a noob is not high intensity for a great athlete.

HIIT is an excellent way to develop a base level of fitness. HIIT does not mean tabatas.

For example, a simple pattern of running till he feels short of breath, then walking to catch his breath, then running against and repeating is a HIIT program, and it is going to be more effective at boosting his VO2max that trying to get him to run the same distance at a continuous, slow pace.