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So how much HIIT should I do? 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. As long as you can get 24 hours of solid recovery between sessions, you’ll be fine. HIIT workouts offer many benefits and they are fun.

If you tried to sprint as fast as possible, how long would you make it? One or two minutes? With HIIT workouts, you. Two to three days a week is a solid amount of HIIT, says Wong, so 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 recommends two HIIT sessions and two resistance training sessions. Let’s break that down: On a scale of 1–10, your average run or cardio session might involve a steady effort of about a 5 or a 6. In a HIIT workout, though, you’ll alternate between intervals of pushing at an effort level of 7 or higher and intervals of recovering at a minimal effort level. Because these workouts take more time to recover, it’s recommended that you do a HIIT workout anywhere from 1-3 times per week, depending on the overall volume of your training. For example, if you’re weight training 4-5 times per week, you’ll respond better if you only do an additional 1-2 HIIT sessions per week.

If you want to lose weight, consider two days of moderate activity and two days of vigorous aerobic activityor high-intensity-interval-training (HIIT). Strength training. Aim for two to. An intense workout that will leave you sweating within a short period of time and get you fit?

HIIT is the answer you are looking for. Follow. May 11 · 5 min read If you do a quick search for “best HIIT workouts” — that’s high intensity interval training — you’ll find a wide variety of options with many different. Lucky for you, you don’t actually need to carve out two precious hours of time to get fit.

In fact, all you need is your own body weight and 20 minutes each day (and maybe a great workout playlist. So How Often Should You Do HIIT Workouts? Only 30 minutes of HIIT each week seems crazy short-especially when every other workout class suddenly has HIIT in the title (HIIT Yoga, anyone?).

But that’s more than enough to see serious benefits, says Rumsey (who wasn’t involved with the study).

List of related literature:

If you’re new to HIIT, you may need to extend this rest period to 1.5 to 2 times your high-intensity intervals (if you sprint for 30 seconds, you may need 45 to 60 seconds of recovery).

“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
by Michael Matthews
Oculus Publishers, 2019

Generally speaking, it is a good idea to limit the amount of HIIT you do to three sessions or less per week, with at least one full day between extremely challenging workouts.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

The participants performed a graded exercise test before and after the study, as well as HIIT sessions—five sets of 3-minute sprints with 90 seconds rests in between—before the intervention.

“Peak: The New Science of Athletic Performance That is Revolutionizing Sports” by Marc Bubbs
from Peak: The New Science of Athletic Performance That is Revolutionizing Sports
by Marc Bubbs
Chelsea Green Publishing, 2019

Frequently used—and effective—HIIT protocols involve four bouts of 4 min at 85% to 95% of HRmax, separated by 3 to 4 min of passive recovery.

“Exercise Biochemistry” by Vassilis Mougios
from Exercise Biochemistry
by Vassilis Mougios
Human Kinetics, Incorporated, 2019

The frequency recommendations given by the NSCA are 2–3 days/week with those days being nonconsecutive in order to provide a 48–72 h break for recovery.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

Four to six thirty-second maximal-effort cycling sprints, each followed by four-and-a-half minutes of recovery, performed three days a week (classic HIIT training) or

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

For a resistance training program, a common time period is one week.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

You should also know that the total amount of time you exercise at your VT determines the overall effectiveness of your HIIT workouts.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Depending on the intensity (moderate intensity or vigorous intensity), three to five days per week is recommended.2,3 One workout per week gives little training effect, but improvements in cardiorespiratory fitness accelerate rapidly when workout frequency is increased to three to five days per week.

“Applied Exercise and Sport Physiology, With Labs” by Terry J. Housh, Dona J. Housh, Herbert A. deVries
from Applied Exercise and Sport Physiology, With Labs
by Terry J. Housh, Dona J. Housh, Herbert A. deVries
Taylor & Francis, 2017

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.

“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
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

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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5 comments

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  • It’s amazing im so glad I came across your channel few months ago everytime I have a dilemma you’re making a video answering it!Keep up the good work!

  • 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.

  • Totally noticed the increased cardiovascular endurance. Last year about this time I was going to run a 5K with my church…but I hate running. So I didn’t really do much before. However! I did a lot of HIIT workouts (no more than 3-4 a week though!) and I ended up averaging a 10-minute mile, which is HUGE. For me especially. Because… I really, REALLY hate running.

  • 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

  • This video is awesome! I tried to do a very intense program which includes around 80min intense minutes a week. I start to feel knee pains, fatigue, unmotivated, losing of sleep, etc. However I feel guilty if I lower the frequencies or didn’t follow through. Now I know I was doing too much and I should listen to my body!:)