How Often Should You Do HIIT Training?

So, you've been looking around for a new workout to try and HIIT Training looks like it ticks all the boxes for you but how often should you actually be doing them? A fitness instructor doing hiit training in a gym

HIIT workouts really took off during the global pandemic and is still a solid fixture in many people's workout regimes as we have moved out and on.

HIIT workouts or High-Intensity Interval Training is a type of cardiovascular exercise that alternates between periods of high and low intensity.

The high-intensity intervals are designed to get your heart rate up and push your body hard, while the low-intensity intervals give you a chance to catch your breath and recover.

How Many Times?

Most people opt for HIIT workouts 2-3 times a week, with a day or two in between to rest and recover.

This ensures that you're getting the most out of your workout without overtraining or putting too much strain on your body.

If you're new to HIIT, start with 1-2 times a week and see how your body responds.

You can always add in another day or two if you feel like you can handle it.

How long should a HIIT workout be?

HIIT workouts are typically shorter than your average workout, lasting anywhere from 20-30 minutes.

This is because they are designed to be intense and push your body to its limits.

You can, of course, make HIIT workouts longer if you want to but know that the intensity will start to wane the longer it goes on.

What are the benefits of HIIT workouts?

There are a ton of benefits that come with HIIT workouts, which is likely why they've become so popular.

Some of the most notable benefits include:

  • Improved cardiovascular health
  • Increased calorie burn
  • Enhanced fat loss
  • Increased muscle endurance
  • Improved respiratory function
  • Reduced risk of chronic diseases

What are the risks of HIIT workouts?

As with any type of workout, there is always a risk of injury when doing HIIT workouts. This is down to the fact that they are high intensity and put a lot of strain on the body.

To reduce the risk of injury, make sure to warm up before your workout and cool down afterwards. And, if you're new to HIIT, start slow and gradually increase the intensity as you get more comfortable with the movements.

How Often Should You Do HIIT To Lose Weight?

If you're looking to lose weight, you'll want to do HIIT workouts 3-4 times a week. This will help you burn more calories and fat, while also improving your cardiovascular health.

Just make sure that you're giving your body enough time to rest in between workouts so you don't overtrain or put too much strain on your body.

At the end of the day, it's important to listen to your body and do what feels right for you. If you're feeling tired or like you need a rest, take a break. Your body will thank you for it.

How Often Should I Do Hiit With Weight Training?

If you're doing HIIT workouts along with weight training, you'll want to do them on separate days. In essence, HIIT workouts are very intense and can put a lot of strain on your body.

Doing HIIT and weight training on the same day can lead to overtraining and injuries, so it's best to space them out.

Most people opt for HIIT workouts 2-3 times a week, with a day or two in between to rest and recover. This ensures that you're getting the most out of your workout without overtraining or putting too much strain on your body.

If you're new to HIIT, start with 1-2 times a week and see how your body responds. You can always add in another day or two if you feel like you can handle it.

As with any type of workout, there is always a risk of injury when doing HIIT workouts since they are high intensity and put a lot of strain on the body.

To reduce the risk of injury, make sure to warm up before your workout and cool down afterward. And, if you're new to HIIT, start slow and gradually increase the intensity as you get more comfortable with the movements.

What You Should Do on Non-HIIT Days

Just because you're not doing HIIT workouts doesn't necessarily mean you should take a complete break from working out - in fact, it's important to keep up with your regular workout routine on non-HIIT days (think movement rather than traditional workouts).

This can help improve your overall fitness level and prevent you from plateauing.

Some great exercises to do on non-HIIT days include:

  • Walking
  • Jogging
  • Yoga
  • Pilates
  • Weight training
  • Swimming

Remember, the key is to find something that you enjoy and that keeps you moving.

Should I Do HIIT Before or After Cardio?

There is no right or wrong answer to this question, really - it depends entirely on your personal preference and what you're trying to achieve with your workout.

If you're looking to improve your cardiovascular health, you'll want to do HIIT before cardio because HIIT workouts are very intense and can raise your heart rate quite high.

Doing HIIT before cardio can help you get your heart rate up and prepare your body for the lower-intensity cardio workout to follow.

On the other hand, if you're looking to burn more calories, you'll want to do HIIT after cardio. This is because doing HIIT after a lower-intensity workout will help you burn more calories overall.

Ultimately, it's up to you to decide what works best for you. If you're not sure, try doing HIIT before cardio one day and after cardio the next to see what you prefer.

FAQs

Can HIIT be harmful?

While HIIT is a great way to get in shape, it's important to remember that it is a high-intensity workout. This means that there is always a risk of injury when doing HIIT workouts. To reduce the risk of injury, make sure to warm up before your workout and cool down afterward. And, if you're new to HIIT, start slow and gradually increase the intensity as you get more comfortable with the movements.

Does HIIT cause irregular heartbeat?

While HIIT is a great workout for your heart, it is important to remember that it is a high-intensity workout. This means that there is always a risk of irregular heartbeat when doing HIIT workouts. To reduce the risk of irregular heartbeat, make sure to warm up before your workout and cool down afterward. And, if you're new to HIIT, start slow and gradually increase the intensity as you get more comfortable with the movements.

In Summary

HIIT workouts are a great way to get in shape, but it's important to remember that they are high intensity and can be dangerous if not done correctly.

To reduce the risk of injury, make sure to warm up before your workout and cool down afterward.

And, if you're new to HIIT, start slow and gradually increase the intensity as you get more comfortable with the movements.

What are your thoughts? Let us know in the comments!

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