High-intensity interval training (HIIT) can be adapted for beginners by modifying the intensity and duration of intervals. Beginners can start with shorter bursts of intense activity, such as 20 seconds of work followed by longer recovery periods like 1-2 minutes. Incorporating low-impact exercises, such as body-weight squats or modified push-ups, can help reduce the risk of injury. Gradually increasing the intensity and complexity of the workouts allows beginners to build confidence and endurance, making HIIT accessible and effective for all fitness levels.