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Sticking to that guideline means you can consistently churn out three or four HIIT workouts per week, tops. “Even professional athletes generally perform at least one, if not two, easy workouts for every hard session like HIIT,” Holland adds. If you’re a complete HIIT newbie, though, the American Council on Exercise recommends you start with just one or two sessions per week for about. Two to three days a week is a solid amount of HIIT, says Wong, as long as you build in 24 hours of rest and recovery between sessions. So if your goal is to work out four times per week, he.

Limit the time you spend with your heart rate above 90 percent maximum to 30-40 minutes per week and balance it with other, less demanding, workouts. How much HIIT you do should depend on how much time you dedicate to exercise each week. Recreational exercisers seeking enjoyment and good health 2x cardio workouts (30-45 mins). Though just how many HIIT workouts a week you can handle varies based on your current fitness level and goals, it’s generally a good rule of thumb to have at least one day of low-intensity exercise between two HIIT days, says Holland.

Sticking to that guideline means you can consistently churn out three or four HIIT workouts per week, tops. How often you work HIIT into your routine depends on your fitness goals, but Rosante recommends three to four days a week max, with a day or two of rest in. Our partners at Les Mills and the research they’ve commissioned suggest 30-40 minutes a week with your heart rate above 90 per cent.

That translates on average to two 30 to 45-minute HIIT workouts a week. If you’re properly conducting a HIIT workout, a 30-minute workout would include 15 minutes of HIIT and 15 minutes of recovery. In a study on Olympic speed skaters, Tabata found that a certain type of HIIT training – 8 rounds of maximum intensity 20-second intervals (at 170% of VO2 max) followed by 10-seconds of complete rest – was more effective at increasing the conditioning of his athletes than normal steady state cardio (at 70% of V02 max).

If you can’t do a whole 40to 45-minute session, do shorter workouts more often in the week. Here are some shorter HIIT workouts: 30-minute lower-body HIIT workout; 30-minute Tabata workout video. However, if you already do this and find that you’re short on time or that your strength workouts are getting lackluster, test the HIIT and strength training waters. Read on to see how you can take your strength session to a higher intensity. Take shorter rests.

The goal of HIIT is to elevate your heart rate quickly. This is usually done by. This translates to capping your HIIT sessions at two 30-minute classes per week-keeping in mind that, in a 30-minute class, typically only 10 to 15 minutes of the.

List of related literature:

Preferably, depending on the intensity and volume of training, allow 2 to 3 days between HIIT sessions.

“Lifetime Physical Fitness and Wellness: A Personalized Program” by Wener W.K. Hoeger, Sharon A. Hoeger
from Lifetime Physical Fitness and Wellness: A Personalized Program
by Wener W.K. Hoeger, Sharon A. Hoeger
Cengage Learning, 2012

Studies suggest a mere half hour of HIIT three times per week may yield the same physical improvements as an entire hour of normal cardio five times per week!

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from What When Wine: Lose Weight and Feel Great with Paleo-Style Meals, Intermittent Fasting, and Wine
by Melanie Avalon, Sarah Fragoso
Countryman Press, 2018

To do this, you need to dedicate two or three days per week to fifteen to twenty-five minutes of high-intensity interval training (HIIT) with resistance bands or weights.

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from Over the Counter Natural Cures, Expanded Edition: Take Charge of Your Health in 30 Days with 10 Lifesaving Supplements for under $10
by Shane Ellison
Sourcebooks, 2014

High-intensity interval training (HIIT) should not be done on consecutive days, so you will be doing the 10-20-30 training three or four times a week in addition to your band workouts.

“The Spice Diet: Use Powerhouse Flavor to Fight Cravings and Win the Weight-Loss Battle” by Judson Todd Allen
from The Spice Diet: Use Powerhouse Flavor to Fight Cravings and Win the Weight-Loss Battle
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Preferably, depending on the intensity (light, moderate, somewhat hard, vigorous, hard, or very hard) and volume of training, allow 2 to 3 days between HIIT sessions.

“Principles and Labs for Physical Fitness” by Wener W.K. Hoeger, Sharon A. Hoeger
from Principles and Labs for Physical Fitness
by Wener W.K. Hoeger, Sharon A. Hoeger
Cengage Learning, 2015

Prior to HIIT, be sure to have a sound general aerobic (cardiorespiratory) fitness base—that is, at least 6 weeks of aerobic training, five times per week, for 20 to 60 minutes per session.

“Principles and Labs for Fitness and Wellness” by Wener W.K. Hoeger, Sharon A. Hoeger
from Principles and Labs for Fitness and Wellness
by Wener W.K. Hoeger, Sharon A. Hoeger
Cengage Learning, 2015

You can do two or three 35-minute HIIT sessions and two or three 50-minute moderate sessions a week.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

Prior to beginning HIIT training, a person is encouraged to establish a base fitness level, which is consistent aerobic training three to five times a week for 20 to 60 minutes per session at a relatively high intensity for several weeks that produce certain cardiorespiratory and muscular adaptations.

“Nutrition and Metabolism in Sports, Exercise and Health” by Jie Kang
from Nutrition and Metabolism in Sports, Exercise and Health
by Jie Kang
Taylor & Francis, 2018

When I’m maintaining, I do three 25minute HIIT sessions per week.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
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Oculus Publishers, 2019

The intervention was 16 weeks in length with two supervised sessions per week for the RT-HIIT and AT-HIIT groups.

“Exercise Oncology: Prescribing Physical Activity Before and After a Cancer Diagnosis” by Kathryn H. Schmitz
from Exercise Oncology: Prescribing Physical Activity Before and After a Cancer Diagnosis
by Kathryn H. Schmitz
Springer International Publishing, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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63 comments

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  • Why can’t those questions be answered with simple precision? Basically he’s saying working out everyday is good and not good. At the end the question is NOT answered.

  • I work out ��️ 7 days a week for 2hrs, 365 days of year, no rest at all. But I wonder where the hell I got too much energy to do that? Sometimes I express myself.

  • Don’t think I buy the ‘momentum’ theory. It’s useful physics, but we’re talking more psychology when it comes to habits, more biology/physiology when it comes to fitness. Momentum seems like a clumsy analogy in those contexts. Just my 2c.
    Incidentally I have found a 1 day on/1 day off approach works best for me, which also jives with the 3-4 days a week approach presented here. But you do you.

  • Hello sir…i want to do a push to build my upper body like regular push up,pike,decline,wide push at spiderman push up 2 set in 10 reps in 1 month….it is good for 6 days and one day rest every week?or my plan was inproper?

  • In my opinion, work out everyday but that doesn’t mean weight training everyday, try doing a sport or martial arts some days, weight train 3 days a weeks, do hiit twice a week on the off days in the weekdays, ride your bike or go on a little jog or hike every day or other day, all those will add up and be beneficial

  • I have addison’s disease it mesns that my kidney’s are not producing cortisol on its own how does this affect me and working out with strength training? Do i need longer rest between sets? Do i need to be careful about other stuff? Like how much weekly volume how many days etc

  • In a gym session i train 2-3 connected muscle groups that had at least 1 off day inbetween to recover and are not sore/aching anymore. exception: calves, every other day.

  • For me 4 days a week is perfect! Allows me to see gains quicker than working out 3 days a week. And also it means I can have a life outside of the gym.
    I usually do 3 full body workouts were I hit each muscle. And I spend 1 day doing about a 15 min HIIT workout and push myself to the limit.

  • All my energy was consumed to constant listen to a non pause mauling. Please put in some micro pauses when talking or I will not be able to recieve and process all your good ideas and knowledge.
    Press pause whenever I want one might say, that will work as swif9 channel during commercial, no coming back ever…

  • hi, What do you say about High intensity musle workouts recomended by Mike Mentzer or Dr Mc Guff? They say only once a week is the way to go for muscle building. or max 2 full body workouts is starting point.

  • Thanks for trying to cut through the nonsense. I am a dedicated runner for many years and have gone through various iterations of cardio and weight training. The basics always work best. Lift heavy stuff to get muscle and run long distances (or some comparable cardio) with a sensible diet (fasting is ideal) to maintain or loss weight. Trying to combine them just weakens both. If I am doing HIIT it is just for fun. It can be a fun way to work up a sweat.

  • Exercise daily might be happening if you walk, or do a physical job daily etc. This is just about ‘gym’ workouts, what about people who do both?

  • I go 3 days a week I wanna go more but I have medical issues of a livertransplant and a bad heart so it makes it hard for me but I’m trying everything like protein foods all that and working around my sickness

  • I think 4 days should be minimum for those who have the time to train more than 3 days per week, 5 days is the maximum for natties it all depends on duration and volume in my opinion.

  • #snapsquad THANK YOU FOR YOU MOTIVATION AND TECHNIQUE TIPS! Before following your steps I was doing most things wrong / incorrect techniques �� now whole different story ������

  • Using Advanced Training vernacular… has no meaning for non bodybuilder… working out doesn’t make you a bodybuilder… it makes you a fitness nut!

  • Bodybuilding is not a one-size-fits-all…. bodybuilding is Progressive training… I don’t think you have any idea what that means… some people that have never learned how to drive a stick shift, think I’ll just drive around in first gear… I think you’re stuck in first gear!

  • I workout 1hr 1/2 six days a week slit routines: Retiree����, I do work part-time ��just find time. I Eat Healthier Now. No eating after 7:00pm: I was weighting 238 lbs now 218. I do try to burn 1000 calories a day. 60 yrs old with high blood pressure hereditary. Since working out my blood pressure has changed tremendously were it needs to be ��
    My Workout Plans:
    MonWednesday: Cardiovascular / muscular endurance

    TuesThur
    Flexibility, muscle Endurance, cardio

    Fri Sat

    Walk for at least 30mins:

    Thanks so much for explaining how often to workout ��

  • Hey John, how about the other factors like increased testosterone production, muscle development, less inflammation, afterburn effects, etc the folks that argue for hit make a pretty strong argument and it’s multifaceted across a number of health and fitness benefits, but I have to agree from my own experience, when I switch to hit, my bodyfat increases.

  • if your unemployed and you have good physical condition with minor injuries when you train, and your experienced,you can even work out, 2 times a day,6 times a week and be okay, but you will need a lot of rest in between exercises.

  • I do 5 kilometres power walk/ run daily weights and calisthenics mon thru Friday… Weekends off from weights…ill take a day off if needed in the middle…

  • Max, I am most grateful for all these videos! I review them again and again because you help me to process information that I have been gathering from other websites and other resources. In all honesty, I would love to look like you, but I am learning from you how to create better fitness goals. Thank you.

  • when i wake up the first thing i do is a 30-45 min cardio session.
    than after dinner ill do my second workout with weights. i do this every other day. so 1 day of training than 1 day to rest and so on.. i always do a full body workout, i dont split my routine into legday and upperbody day

  • When I workout I target biceps and triceps one day, day 2 chest and back, day 3 biceps and triceps, day 4 chest and back than 4 off.

  • Who the fuck wants to work out every single day…common sense 101 will tell any one with half a brain that your body’s CNS isn’t built to sustain this for the long haul…..the purpose is to build your body for longetivity…not destroy it till you go catabolic and start destroying the very gains you aspire to attain

  • I work out 6x a week some of us have anxiety ok and I’m already used to it been two years consecutively you’d be surprised what the body can adapt to I also do yoga once a week to stretch and rest my muscles

  • I do 4 days a week sometimes I may throw in a extra day here and there…sometimes I will take a week off and then the next week I go harder. It depends on you its not etched in stone. You do have to workout more than two days a week to get some results. Listen to your body, don’t listen to anyone else. If your muscles or joints hurt or sore..its time to give yourself more than a couple days rest. I can’t stress this enough. Listen to your body, don’t listen to anyone else.

  • What you’re saying is 100% correct. It was proven back in the 1970s however lately people have forgotten about this fact for some reason. I do think however that competitive swimmers can do high intensity training for longer periods of time then people doing land sports.Thats not to say that high intensity training doesn’t have it’s place. However, LSD (long slow distance) is key for 99% of endurance athletes. https://scholar.google.com/scholar?q=long+slow+distance+training&hl=en&as_sdt=0&as_vis=1&oi=scholart

  • i like workingout every day because if i dont make it somthing i do every day im probably not going do it i will find something that i think is better than workingout thats why i like home workouts ive been doing p90x3 its only 30 min an all ive got to do is go down into the basement not drive 30 to 40 min to use some equipment someone has sweated all over ����������

  • Tell it to a pro block layer or other heavy construction laborer and he’ll laugh in your face. Work out a measly 3 or 7 days a week what for an hour or two. Lol. Try laying block everyday all day long for 20 years or more and you won’t worry about your little gym workout

  • I wanna workout 7 days a week, But splitting it and only doing 2x a perticulair muscle group a week seems pretty hard since i don’t want to build legs or abs, but just want to get bigger in my arms and chest.

  • I listen to my body and sometimes take a week off but I do like to train every day. When training everyday I do split routines 1 hour morning cardio and 1 hour 30 mins weight training for some people this’s to much but all round you do what’s best for you. ����

  • Fuck me 7minute video for a question that could be summed up in like 30seconds… any beginner watching this would understand like 5% of what your saying the rest of us just need you to stop talking

  • I do 20 minutes of HIIT once a week and have an active job that requires about 7 or 8 cumulative hours of plain old fashioned walking. I haven’t lost any cardiovascular fitness over the last 10 to 11 months and am actually making slow but steady progress.

  • Would you say this is too much, too little, or a good balance??

    Monday’s and Thursday’s
    Weight training + 1 hour of LISS walking at 3 mph.

    Tuesday’s and Fridays
    HIIT cardio treadmill 30 min

    Wednesdays medium level steady cardio on elliptical

  • I don’t do a whole lot of cardio since I already have a high metabolism and it’s actually hard for me to gain weight. Thanks Josef, I’ve been following you on snapchat/IG for a while but recently subscribed to your YouTube and love the videos. Very informative and motivating ���� #snapsquad

  • Hi sir i just joined your 12 week program I’m so motivated by ur videos and snapchat.thank you sir waiting for ur guidance:) #snapsquad

  • There is Peter carvell from sixpack factory, he proposes HIIT with weights, and i can tell you from my personal experience that i did almost all of his 6 weeks challenges and i Lost 8 kilos in 3 months,and i was actually doing a very low carb diet, i have to add that i had muscles well covered up by fat, and so they came out real nice, now i’m doing Warrior program by Greggy

  • You are definitely the most inspirational gym lad around bro! You are SO Underrated and I love the fact how detailed your answers are to the questions you receive. Dwayne Johnson maybe your inspiration, but you are mine! #SNAPSQUAD

  • #snapsquad your tips are always helpful, whether on sc, IG, or youtube. I’m down 15 pounds and you’ve been a huge part in that. Keep them coming

  • I train 6 days a week. From personal experience I did the 7 days a week training since each muscle group only needs 48 hours of recovery and it could easily be done. Well let me tell you, for your own mental health I say it isn’t worth it.

    I did it for 3 months straight and it eventually caught up to me. My body started breaking down, wasn’t seeing the progress I wanted for as hard as I was training, and I started getting sick of the gym. I was getting mentally tired of going in there and wasn’t getting as much joy out of my workouts. I had to take a straight week off to get my head right and went back to 6 days a week.

    Guys and girls, don’t go more than 6 days; it’s critical for your sanity to take that 1 day off.

  • #Snapsquad Love all your videos and daily snapchats brother! Always learn something from you everyday and you keep me motivated to become the best version of myself! I never really did much cardio or core exercises until I started watching your vids and snapchats over a year ago, now I incorporate both into my training and the benefits have been outstanding! Thanks again man for keeping me motivated and as always, keep up the good work!! ������������

  • uhhh he did answer…. there is no definite amount, bc it differs per person! nothing is a quick fix. its hard work, commitment, and patience. you might not get there in a month, but maybe two or three months. Maybe even a year if severely over weight.

  • Hey, check this out… ����
    If you want to find out if you’re a true Bulldog or a Chihuahua:
    Take the Bulldog Mindset Quiz: https://bulldogmindset.com/bdm-quiz
    If you want to become financially, socially, and physically dominate:
    Join the Bulldog Mindset Private MEMBERSHIP: https://bulldogmindset.com/bdm-membership
    If you need guidance and want to take your life to the next level:
    Sign up for 1 on 1 personal coaching: https://bulldogmindset.com/bdm-coaching

  • The reason we do HIIT over a steady run is because running long distance flattens out the muscle whereas HIIT does not. We choose HIIT so as to not destroy the muscles we’ve been working so hard to build.

  • I was doing hiit everyday and not getting anywhere and I eat a plant based diet, I also do weight training, changing to steady state cardio now ��

  • You can also do circute training. It’s essentially incorporating lifting and cardio at the same time. Instead of resting in a sitting position, you get up and run or work out and then get back to it. You dont lift as heavy but it’s great for your metabolism and you can still get hypertrophy. Better yet, you can train for power and get that explosive strength. It’s more fun and it burns callories while improving your metabolism.

  • I think at the end of the day, the reason hiit is really good is because a lot of people don’t want to dedicate an hour to jogging or biking in any given day

  • Isnt the recovery time 48hours? So if i hit muscle groups every 48hours is fine and i wont overtrain right? I workout everyday now because i feel like i will be more consistent and will not quit gym as i usually do

  • There is a professional yt ATHLEANX who has even trained with many celebrities, in his recent video he gave hit workouts to loose fat? I am confused who to listen???����

  • HIIT is just more similar to weights but with less variations on the excercises. You are better of with just weights + easy long cardio for weightloss.

  • For the people that wanna lose fat and maintain or build muscle you should focus on hypertrophy and heavy lifting (6-15 reps). Cardio should be done by walking because it burns calories but doesn’t tax the body as much. When I am cutting I do 2 somewhat hiit workouts a week (sparing with my friends or the heavy bag) but only because that’s the only kind of hiit I like and I don’t like to go under 2200kcal when I’m cutting because I feel like shit…
    I’m sure John will say the same thing so I’m gonna watch the vid now.

  • You’re coming to this conclusion with basic arithmetic. There’s a much more complex science behind it and you’re not acknowledging the increased fat burning effects between workouts. With HIIT you actually burn more fat when you’re not working out. To your point though, most people who think they’re doing HIIT are actually just doing their normal workout with little to no breaks. All that being said, by far the easiest method of losing fat is IF.

  • I agree 100%!!!
    I have recently lost 27lbs from L.I.S.S (Low Intensity Steady State) cardio…One Meal A Day & walking 2hrs a day, every Saturday & Sunday..the bodyfat just melted off. If I felt my muscles were beginning to look flat, I’d replace one of the days w/ a full body weightlifting workout.

  • I really relate with this from doing track. You can only do so many sets of HIIT especially Sprinting. It’s not easy, we’d only have 2-3 intense workouts per week.

  • The issue with long cardio sessions are that the body becomes more efficient at using the energy. So while a beginner might burn 2000 kcal in a certain time, a year later it might be only 1000 kcal.

    Best way to loose fat: sleep, diet and strength training. Long cardio is for fun, for some autophagy or for specific sports.

  • On joe rogans podcast a guest said: dont over workout. Workout 60% and do it 7times a week. By the end of the year. You’ve work out 365x. Think abt it

  • I look at it as a whole, utilizing calories inputted vs calories outputted(how fat loss is done) and HIIT workouts utilize it more efficiently. bad example but should give the idea:

    3k calories diet + 20 min HIIT burns 1k

    4k calories diet + hours of stable long distance run burns 2k

    The point is someone doing tens of hours of running a week will need more calories than someone doing just 1 hour a week of HIIT. The law of thermodynamics wont allow someone to burn more than what they have.

    So to save time, HIIT is more efficient in my experience.

    But if my only goal was to lose weight, I wouldn’t do any working out/HIIT/Cardio. I would just lay around all day so I can fast longer & refeed on tiny meals as I don’t need the calories as much as if I was working out. If I only wanted to lose weight, it makes no sense to do activities that require more calories(like long distance/HIIT), that is like stopping a boulder rolling down a hill because you want to get behind it and give it a push down. Just let gravity do its thing.

  • You’re right. absolutely, and it’s too bad people will not develop the discipline to do it.. Right now at the gym, I see overweight bodies lifting weight.. ha.. they get on the stair climber next to me and they’re gone in less than ten minutes because they can’t hack it.

  • I think you oversimplified it with you “just sum up all calories ” approach. This video sums all this debate really nicely and shortly https://www.youtube.com/watch?v=QfkWYjz6njU (In short: you should actually do both, and of course, diet is most important. This is coming from a fat guy, hahaha).

  • This is my 5 day split
    (Biceps and Triceps more Concentrated)
    Monday: Shoulders + Triceps
    Tuesday: Back + Biceps
    Wednesday off
    Thursday: Chest + Biceps
    Friday: Triceps + abs
    Saturday: Leg
    Sunday off

    After a month i shift this biceps and triceps concentrated split to chest and back concentrated or shoulder and legs concentrated; that is hitting them twice a week, so i rearrange the order)

  • Hey John, I totally agree that for fat loss and adherence, steady state cardio is the way to go. But do you think there’s any added benefit of doing HIIT training for heart health? It seems like training all of the energy systems periodically would be more beneficial for overall health.

  • I recently came to the same conclusion after reading and listening to a bunch of Ben Greenfield’s stuff. HIIT is beneficial to a degree but (a lot like keto…), it was hyped and blown wayyy out of proportion when it was the topic du jour. It also devastates your joints (if you do it frequently) and hinders gains if you’re lifting heavy. Great video man! #notificationsquad