You’ve heard a lot about HIIT. But how much is too much? And how little means you’re missing out? Let’s break it down: no jargon, just plain talk about how to get the most out of those intense bursts.
HIIT in a nutshell
What is HIIT, anyway?
Short bursts of full effort. Like running as fast as you can for 30 seconds. Then a short break, maybe a minute of walking. Do it again. That’s the main point.
What are the benefits? To be honest, that’s pretty cool. It makes your heart and lungs healthier faster than some long, slow workouts. Reduces that stubborn visceral fat, which is the fat that surrounds your organs. Helps you keep your muscles while you lose weight. There’s also EPOC, which is the afterburn that keeps burning calories for hours after you work out. Some studies even say that it can improve thinking and lower the risk of death from any cause. Not bad for something that doesn’t take long.
Weekly Sweet Spot
Here is the most important rule: 2 to 3 times a week. Each one lasts about 20 to 30 minutes. For most people, that’s the right dose that works and is safe.
But don’t skip recovery. You need to take a break of 24 to 48 hours between HIIT days. If you keep hitting your body, it can’t heal. What about the other days? Add in some strength training, like weights, bodyweight exercises, or anything else that works. Or active recovery, like a slow walk or a gentle yoga flow. Keeps you active without making you work too hard.
Why Not Every Day?
Daily HIIT sounds like a quick way to get results. Spoiler alert: it’s not.
First, you get really tired. Neuromuscular fatigue means that your muscles feel heavy and like they can’t keep up. CNS fatigue, too—brain fog and trouble focusing on form. You’ll hit a plateau quickly, and then you’ll be stuck. Overuse injuries also happen, like knee pain and shin splints, which can take weeks to heal.
Cortisol is another thing. High levels of HIIT every day can mess with your sleep, making you toss and turn and wake up tired. Feeling moody? That is also cortisol. Your immune system is weaker, so you’re more likely to get that cold that’s going around.
And let’s be honest: doing the same hard thing every day gets old. If you’re bored, you might skip workouts and then quit altogether. Adherence drops a lot when it feels like work.
Risk GroupsHIIT isn’t the same for everyone. If you’ve had heart problems in the past? Stop right here. First, get the go-ahead from a cardiologist. There are no exceptions; you shouldn’t gamble with your heart.
Are you a beginner? Go slowly. Begin with intervals that have less of an effect. For example, walk quickly for one minute, then slowly for two. Don’t do all-out sprints right away. And if you can, get a trainer to work with you for a session or two. They’ll help you get the form right and not go overboard.
Setting Up in Practice
Don’t start HIIT without warming up first. Get ready by doing some dynamic prep for 5 to 10 minutes. Leg swings, arm circles, and high knees. Get the blood moving and relax your muscles. If you don’t do this, you’re sure to pull something.
Also, change up the modalities. Don’t always run. Try biking, rowing, swimming, or doing body-weight circuits like burpees, mountain climbers, and squats. Keeps things interesting and works out different muscle groups so you don’t overwork one area.
Keep track of how hard you work. You can use RPE (Rate of Perceived Exertion), which is how hard it feels (10 is the most, 5 is the least), or a heart rate monitor. If your resting heart rate is higher than normal for a few days or your performance drops—you get slower or can’t keep up—taper off. Get an extra day off. Listen to what your body is saying.
HIIT is a great part of a workout plan, but it’s not the whole thing. It’s not the main dish; it’s the spice. 2–3 good HIIT workouts a week, along with strength training and active recovery? That’s programming that is balanced. It helps you get the most out of your workouts with the least chance of getting hurt or burned out.
In the end, it’s all about what works for your body and your schedule. As you go, make changes until you find your rhythm.
Add Comment