How Often Should You Incorporate HIIT Workouts?

The advantages of high-intensity interval training, or HIIT, have been the subject of much discussion over the last few years.

Compared to typical steady-state training, a HIIT workout is a far more effective technique to increase aerobic fitness and health. This is mainly because it provides a tough cardiovascular and metabolic workout in a short period of time.

But do you know that high-intensity interval training, or HIIT, was not intended to be done daily? Yes, the best HIIT studio, also suggest keeping the HIIT intensity and duration low – especially if you are a beginner.

Also, you’re probably doing it incorrectly if you can truly exert that much energy five, six, or seven days a week. So, if you are the one wondering how many times you must do HIIT – then this blog is for you!

Ready for a challenge? Schedule your HIIT workout today and see the results!

What Is HIIT (High-Intensity Interval Training)?

High-Intensity Interval Training (HIIT) involves short, intense bursts of exercise followed by brief recovery periods. This high-effort exercise, if done with proper rest, keeps the heart rate elevated. Thus, aiming for efficient calorie burning and cardiovascular improvement. HIIT is known for maximizing workout impact in minimal time.

Well, you should sprint at 80–90% of your maximal effort during the hard intervals of a HIIT running workout and reduce it to 30–40% of output as you recover. The amount of time spent at an intensive effort increases while the recovery time decreases as you do HIIT workouts, and your level of fitness rises.

Your body can relax and regain its strength during the recovery period, allowing it to ramp up to around maximum exertion for the subsequent session. According to Dalton Wong – author of “The Feelgood Plan: Happier, Healthier & Slimmer in 15 Minutes a Day” and a qualified personal trainer –

“A good HIIT session is similar to sprinting and should leave you feeling as though your gas tank is empty. Therefore, you shouldn’t be able to reach second 31 of a HIIT interval if you’re sprinting for 30 seconds.”

Therefore, you most likely didn’t go hard enough if you can go for even one more second or schedule another HIIT session for tomorrow. We’re sorry to be so direct, but that’s the reality. However, it is so uncomfortable most individuals aren’t used to exerting themselves as much as is required for HIIT – particularly for a 7- or 10-minute HIIT workout.

What Are The Benefits Of HIIT?

Everyone wants to be in shape as quickly and effectively as possible so they can achieve other amazing things in their lives. Therefore, it seems obvious that working out for such a short period of time and seeing results is preferable to spending more time slaving away on a treadmill.

Here are the benefits of HIIT –

1. Improves Cardiovascular Health

HIIT is known to help improve cardiovascular health as it increases VO2 max. It measures the maximum amount of oxygen the body can utilize during intense exercise. Enhanced VO2 max boosts endurance and aerobic capacity. Thus allowing the heart and lungs to perform more efficiently.

HIIT also strengthens heart muscles and promotes better circulation. No doubt, it can lower the risks of heart disease and improve overall cardiovascular resilience.

2. Boost Your Metabolism

HIIT helps improve metabolic effects – stimulating the “afterburn” phenomenon, or excess post-exercise oxygen consumption (EPOC). This increases the metabolic rate and allows the body to burn calories at an accelerated rate even hours after the workout. It helps in weight loss and fat oxidation.

A study in the Journal Of Cell Metabolism says – “When you exercise, your body almost immediately experiences genetic activation that increases the production of fat-burning enzyme, also known as lipolytic.” This means you have not only burned calories but also boosted your metabolism.

3. Increase Muscle Strength and Endurance

HIIT helps in developing both muscular endurance and strength. This exercise engages fast-twitch muscle fibers through high-intensity movements. These rapid and explosive exercises condition the muscles to handle intense loads, which ultimately improves overall muscle resilience.

Additionally, many HIIT exercises, such as sprinting or body-weight movements, target multiple muscle groups, which –

• Aids in muscle maintenance
• Enhances functional strength
• Promotes balanced muscle development.

4. Saves Time

If you have a tight schedule, HIIT is the best workout for you. It provides effective workouts in short timeframes, often as brief as 20–30 minutes. You can alternate intense exercise with brief rest – and you can stay fit while having time to enjoy your time.

This time-efficient exercise allows you to achieve your fitness goals without extensive time commitments. So, now, no time to exercise is no longer an exercise.

5. No Need For Equipments

HIIT mostly includes running, jump roping, and cycling – which do not require any equipment. The best part is – you can do it without going to the gym. Anything like – high knees, fast feet, or jumping lunges can get your heart rate up and fast.

The best part is that you can continue your HIIT even when you are on vacation!

Looking to crush your fitness goals? Call now and schedule your HIIT workout!

What Factors Determine The Frequency Of HIIT?

Some factors that determine the HIIT frequency are –

1. Fitness Level And Experience

The first factor that determines the HIIT frequency is – the fitness level and experience. Beginners are usually unfamiliar with high-intensity exercises, which means the risk of injury is higher. Hence, they may need more recovery.

On the other hand, advanced athletes can typically handle more frequent HIIT sessions. This is because they have been training for a very long time, and their body is well-adapted to intense exertion. But remember, there is still a requirement for balanced recovery. This helps in keeping the performance optimal.

2. Workout Intensity And Duration

The intensity with which you exercise and for how long also matters while determining the frequency of HIIT. First, shorter and moderate HIIT sessions may allow more frequent practice. But a longer and high-intensity sessions require more recovery time to prevent burnout.

Hence, it is important to balance intensity and duration to avoid overtraining and maximize results. This helps lower the injury and preserve muscle and nervous system health.

3. Your Fitness Goals

Personal goals significantly affect HIIT frequency. Weight loss may prioritize frequent sessions to boost metabolism, while muscle gain requires longer recovery. Endurance-building may involve moderate, regular HIIT, while general fitness seeks a balanced approach tailored to personal capacity and health objectives.

What Is The Recommended HIIT Frequency Based On Individual Factors?

1. Beginners

For beginners, it is recommended to start with two or three days a week of 20-minute HIIT sessions. Starting slow introduces the body to high-intensity exercise without overloading it. This allows the body to adapt and adjust to the short and intense intervals.

During this period, as a beginner, you must emphasize learning proper form and technique. This helps to prevent injury and build a base for progressing in intensity and duration. Also, a lower frequency allows your body enough time to recover and gain strength.

2. Intermediate To Advanced Individuals

If you are at an intermediate or advanced fitness level – you can generally move up to four to five days a week of 60-minute HIIT sessions. Also, this should be completely based on your recovery rates, workout goals, and fitness capacity.

Intermediate and advanced individuals can also explore several HIIT styles, such as – strength or cardio-focused intervals, to target specific fitness areas. You can also adjust your intensity and duration to achieve the desired results without overloading the body.

3. Athletes And Fitness Enthusiasts

Athletes and fitness enthusiasts can perform HIIT 5 times per week – but it is advisable to check your capacity and strength before committing. Also, consider sports-specific needs, recovery practices, and complementary cross-training.

The higher frequency supports athletic goals such as – increased speed, endurance, or agility. However, it is important to prioritize recovery to avoid overtraining. It can negatively impact performance and increase injury risk.

Note: Limit the time you spend with your heart rate above 90% maximum to 30-40 minutes per week. You can balance it with other, less demanding workouts. Also, you can use a heart monitor to track your heart rate. This ensures you don’t exceed time in the 90% maximum zone. (put it in a box)

Signs You Are Overdoing It

Here are the signs that say – you’re overdoing it!

1. Sleep Disturbance

Too much HIIT can lead to sleep deprivation, as it increases the adrenal hormones. When the cortisol levels are constantly high – without a rise and fall pattern – it hinders your sleep routine. So, if you find yourself not being able to sleep – cut back on HIIT.

2. Performance Plateau

Excessive HIIT without proper recovery can cause a performance plateau, often called a decline. When you don’t give the body time to rebuild and gain strength – speed and endurance may stall. This signals for rest and rebalancing intensity.

3. Disrupted Metabolism

No doubt, HIIT can improve metabolism – but overdoing it can disrupt metabolism. A study shows that there was mitochondrial impairment and disturbance in blood sugar and insulin production.

4. Mental and Emotional Burnout

Overdoing HIIT can cause you to feel unmotivated. Thus causing mental and emotional burnout. It can affect mood, motivation, and overall workout quality. Thus signaling the body to rest.

Read More About

1. Can 30 Minutes of HIIT Reduce Body Fat?
2. How Long Should I Wait To Workout After I Eat?
3. 9 Reasons You’re Not Seeing the Progress at the Gym
4. Different Types Of Sets For Your Strength Training Routine

General Guidelines for Safe and Effective HIIT Practice

Here is a small guideline for a safe and effective HIIT practice –

1. Warm-Up And Cool Down

Warm is important before HIIT to elevate heart rate, increase blood flow to muscles, and prepare joints for dynamic movements. Also, this helps reduce any risk of injury. After the workout, take a break before going for another exercise. A cool-down helps lower the heart rate and reduces muscle stiffness.

You can stretch or do some light activity during cool-down. This helps dissipate lactic acid buildup, which minimizes post-workout soreness and accelerates recovery.

2. Progression And Adaptation

Start slow and steady, and then gradually increase the intensity and duration. This helps prevent injury and supports sustainable progress. Once you are accustomed, add more challenging intervals or extend the workout duration. This helps improve endurance, strength, and performance while maintaining safe exercise practices.

3. Listen To Your Body

Know when your body can’t take more high-intensity interval training. Look for certain signs of fatigue, soreness, or reduced performance. If you experience any of it, you need rest.

Listening to these signals helps prevent overtraining and injuries. Tune into personal limits, as it can help you adapt to your workout routines. Thus promoting long-term, effective HIIT practice without compromising health.

Takeaway

HIIT can be scalable for most people. But before starting HIIT as your new fitness regimen – consult a doctor. This is because HIIT should be avoided by people who have a history of cardiac conditions. If your doctor clears you up for HIIT – you can hire a professional HIIT trainer or visit your nearby HIIT studio to achieve your fitness goals.

The benefits of HIIT are huge, but ensure that you do not overdo it. This is because it can cause – fatigue and burnout and can even affect you mentally and emotionally, in addition to giving you physical problems. To avoid this, keep your HIIT schedule to just a few times per week to ensure you are reaching your goals – not racing towards them!

Get stronger, faster, and fitter — contact us now to book your HIIT Training Session.

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Looking For The Best HIIT Studio In Reno? Get In Touch With Sports West Athletic Club!

Sports West Athletic Club is known for its energetic and high-intensity interval training (HIIT) classes. Our expert instructors, top-quality equipment, and a motivating environment help you achieve your fitness goals.

No matter if you are just starting – we have a fitness regimen for you, too! Also, for advanced athletes, our trainers ensure that each of the training is customized as per your need.

We offer not only HIIT but also yoga, cardio, and many other services. Get started and push your limits with our best training programs!

Contact Sports West Athletic Club and experience the best HIIT studio in Reno, NV, today!