Interval training can be effectively modified for beginners by adjusting the intensity and duration of work and rest periods. Beginners should start with shorter bursts of high-intensity exercise, lasting around 15–30 seconds, followed by longer recovery periods of 1–2 minutes. Gradually, they can increase the intensity and duration of the work intervals as their fitness improves. Incorporating low-impact activities like walking or cycling as intervals ensures a safe entry point. Consistency is key; starting slowly allows beginners to build endurance and confidence.