HIIT workouts are all the rage these days, and for good reason. They're a great way to get your heart rate up and torch some serious calories in a short amount of time.
But how often should you be doing HIIT workouts? And is there such a thing as too much of a good thing?
Here's what you need to know about how often to do HIIT workouts for the best results.
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HIIT Workouts 101
HIIT workouts are a great way to get in shape and improve your overall fitness. They are short, intense workouts that can be done in a relatively short amount of time. HIIT workouts are also very effective at burning fat and helping you lose weight.
There are a variety of different HIIT workouts that you can do. Some of the most popular HIIT workouts include running, cycling, and jump roping. However, you can also do HIIT workouts using weights or bodyweight exercises.
To do a HIIT workout, you first need to choose an exercise or activity that you want to do. Then, you need to set a timer for 20-30 minutes. During the timer, you will do as many repetitions of the chosen exercise as possible. Once you reach the end of the timer, you will rest for 2-3 minutes before repeating the process.
The best way to perform a HIIT workout is to go all out during the 20-30 minute timer. This means giving it your all and pushing yourself as hard as possible. However, if you find yourself struggling during the workout, you can always reduce the intensity and continue.
If you're new to HIIT workouts, it's important to start slowly and gradually increase the intensity. Doing too much too soon can lead to injuries, so it's important to listen to your body and take things at your own pace.
How Often Should You Do HIIT Workouts?
The U.S. Department of Health and Human Services recommends doing at least 150 minutes of moderate-intensity exercise per week. This equates to around 21 minutes per day.
HIIT workouts are a great way to get in your moderate-intensity exercise. However, you don't have to do them every day. In fact, you can get the same benefits by only doing HIIT workouts 2 to 3 times a week. Just be sure not to overdo it - too much HIIT can actually be harmful.
When done correctly, HIIT is an extremely effective way to burn fat and improve fitness. But like anything else, it's important to do it in moderation. Too much HIIT can lead to overtraining and injuries. A good rule of thumb is to limit your HIIT sessions to no more than 3 days a week, with at least one day of rest in between.
If you're looking to add HIIT into your weekly workout routine, here's a suggested program:
- Day 1: Moderate-intensity cardio (30 minutes)
- Day 2: Strength training (30 minutes)
- Day 3: HIIT workout (25 minutes)
- Day 4: Rest
- Day 5: Moderate-intensity cardio (30 minutes)
- Day 6: Strength training (30 minutes)
- Day 7: HIIT workout (25 minutes)
This program is just a suggestion - you can adjust it to fit your own needs and goals. Just be sure to listen to your body and take a day of rest when you need it.
HIIT workouts are an excellent way to improve fitness and burn fat, but they should be done in moderation. Too much of anything can be harmful, so limit your HIIT workouts to 150 minutes a week and take at least one day of rest in between.
What Are the Benefits of HIIT Workouts?
HIIT workouts offer a variety of benefits, including improved cardiovascular health, weight loss, and increased energy levels. Here are some of the most notable benefits of HIIT workouts:
- Improved Cardiovascular Health
When it comes to improving cardiovascular health, HIIT workouts are one of the best options around. They are short, intense, and can be done in a relatively short amount of time. This makes them an excellent choice for people who are short on time or who want to get in a quick, effective workout.
HIIT workouts also help improve cardiovascular health by increasing your overall fitness level. When you train your body with HIIT, you increase the number of mitochondria in your cells. Mitochondria are responsible for producing energy in the body, and the more of them you have, the more efficient your body will be at using energy. This leads to improved cardiovascular health and overall better fitness.
- Weight Loss
HIIT workouts are also great for weight loss. They help you burn more calories in a shorter amount of time, which can lead to weight loss over time. In fact, HIIT workouts have been shown to be more effective at burning fat than traditional steady-state cardio workouts.
HIIT workouts are short, intense, and can be done in a relatively short amount of time. This makes them an excellent choice for people who are short on time or who want to get in a quick, effective workout.
HIIT workouts also help burn fat since they cause your body to release more cortisol. Cortisol is a hormone that helps break down stored fat for energy. This means that when you do a HIIT workout, you'll start to see results faster than you would if you just did traditional cardio exercises.
- Increased Energy Levels
HIIT workouts can also help increase your energy levels. This is due to the fact that HIIT workouts help improve mitochondrial function. As we mentioned before, mitochondria are responsible for producing energy in the body. So, when you have more of them, your body will be better at producing energy. This leads to increased energy levels and improved overall fitness.
- Reduced Blood Sugar
High blood sugar levels can lead to a variety of health problems, such as diabetes. However, HIIT workouts can help reduce blood sugar levels. This is due to the fact that HIIT workouts help improve insulin sensitivity.
When your body is more sensitive to insulin, it will be better at regulating blood sugar levels. This can help reduce the risk of developing diabetes or other blood sugar-related health problems.
- Improved Brain Function
HIIT workouts can also help improve brain function. This is because HIIT workouts help increase BDNF levels. BDNF is a protein that helps promote the growth of new nerve cells and the connections between them.
This means that HIIT workouts can help improve your memory and cognitive function. Additionally, HIIT workouts have also been shown to help protect the brain from age-related damage.
Sources & Studies
The duration of High-Intensity Interval Training (HIIT) programs can vary, but studies indicate that periods ranging from 7 to 12 weeks are effective for improving cardiorespiratory fitness, particularly in patients with cardiovascular conditions. For instance, more than 6 weeks of HIIT has shown superior results in improving cardiorespiratory fitness compared to moderate-intensity continuous training (MICT), with the largest improvements observed in the 7-12 week range (Frontiers) .
Another review focusing on physical performance in athletes found that the duration of HIIT programs typically ranges from 2 to 10 weeks. The impact on fitness levels, such as VO2max and other performance metrics, significantly improves within these time frames, particularly noted in sports-specific contexts (SpringerOpen) .
For general health and cardiometabolic factors, similar durations apply. A systematic review highlighted that both short-term (less than 12 weeks) and long-term (12 weeks or more) HIIT can effectively improve a range of cardiometabolic health markers (BJSM) .
These studies suggest that while the specific duration can vary based on the individual's fitness level, health status, and training goals, a period of at least 7 weeks seems to be beneficial for noticeable improvements in fitness and health outcomes.
The Bottom Line
Doing a HIIT workout at least 2 times a week can offer a variety of benefits, including improved cardiovascular health, weight loss, and increased energy levels. However, it's important to limit HIIT workouts to 150 minutes a week and take at least one day of rest in between. This will help you avoid overtraining and injuries.
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