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When done correctly, HIIT is extremely taxing, and repeating a HIIT workout day after day doesn't allow muscles to recover. Do a HIIT workout on alternating days, being sure to take at least one day off out of the week. The other days can be reserved for strength training and moderate-intensity cardio. To start, you might try a five-minute warmup, followed by 15-20 seconds of sprinting and 45 seconds of brisk walking. Repeat this cycle 20 times and follow it with a five-minute cooldown. As you increase your endurance, you can increase intervals to one minute of sprinting and three minutes of brisk walking.
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