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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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100 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!:)

  • damn.. no wonder i get all sweaty out of nowhere during the night time.�� it’s my 9th day today and I’ve literally worked out 8 days and took only a day off. I’ve been continuesly doing HIIT��i love HIIT so much�� but I’ll be careful now. and take REST.

  • You two are the cutest!! Like seriously adorable!! Oh and your workouts are so amazing I just love you guys keep doing what you do!

  • Good video doc, I’ve been doing tabata sprints as part of my workout for the past 5-6 years. I recently changed to a full HIIT workout (athleanx highly recommended if you can handle it), and have been big on this for a while. The only thing I would caution is the overdoing it thing… I think this is highly subjective to the individual. I’ve been playing hockey since the age of 8, including college, high level ameteur/travel leagues etc, and still skate regularly with college, ex college and retired pros. Long/short, each persons physical workload varies, mine tends to be on the high side from a lifetime of training and playing a sport that’s basically non-stop tabata sprints.

  • How long should your intervals be during HIIT? Here’s some FACTS: https://www.youtube.com/watch?v=sUAm6veafoM And you get to watch me fall over at the end  ahaha

  • Thank you for your explanation of HIT training I will start off by doing 30 sec burst followed by a 4 minute jog for recovery. My question is how many reps do I need to do and also how many times a week should I do HIT training. On the days that I will not be doing HIT training I intend to go for a jog.

    Look forward for your reply

    Kind Regards
    Raj

  • By far the most informative, honest and practical HIIT video I’ve watched thus far. Thanks, Doc. I just need to up my protein intake and work on my sleeping patterns ����

  • Yeah, nobody outgrows the basic compounds. If u can’t do em then there’s alternate basic compounds but that should be the opener exercise. Whatever else ya do doesn’t really matter because to me ur pushing blood into a specific area for a specific effect but the overall mass builder has been done.
    Other thing is, ya don’t notice gains really that fast anyway. Sometimes u might like after four workouts with an exercise but for me, it was always one day I looked in the mirror or put clothing on and said damn! My legs have grown or my chest is getting bigger cuz this shirt feels tight in the arm pits or the shoulder seem is ridin up. Just subtle changes that happen over time.
    Stick to the same basics and pay the dues with consistency and diligence. People talk about muscle confusion…ya gotta have a benchmark, a reference point and ya gotta progress from that point and not lose the groove of that movement. Basic compounds are effective for a lot of reasons and they send a ripple effect thru out the entire body that Sparks growth.

  • 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???����

  • Hey Doc, great vid and a new subscriber ����
    Couple of questions if you don’t mind please ��
    I do a lot of distance running and normally train on Monday Wednesday & Saturday would you suggest that I could HiiT training on the alternate days? I also do plenty of sprint session which are very intense, would my sprint sessions be classed as HiiT?
    Hope that makes sense, thank you sir and keep up the great work ������

  • Is hiit a good idea for people who are literally just starting to work out? Or is it something you may need to loose some weight first and then try?

  • Hi, do you consider workouts like Insanity and Insanity Max30 to be HIIT? Is it safe to do such workouts every day for several weeks on?

  • Don’t do too much HIIT people. I did HIIT for 5-6 a week for five months. My testosterone levels were completely fucked afterwards and I had little to none libido. And didn’t matter what I ate, my body just sucked it up in an hour it felt like. Back then I felt so good when I ate heavy calorie food because my body was constantly in a calorie deficit. Even though pounds were shed like crazy and abs were visible, you felt like shit 90% of the time. Feels good to have gone through such an experience though. To have the understanding.

  • 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.

  • 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 have been doing HIIT for over 2 weeks now, that’s 4 times a week, each 30 minutes.Just two days ago started having chest pain..so had to do research on the effects of HIIT..and it seem to be the reason.

  • When should I do the 3 times each time 15 mins like what time of the day and what days every week would I loose weight with a good diet

  • They laughed when I told them I would burn calories with Exyph Fat Loss, but then I showed them the results. Do a search on google for Exyph Fat Loss to see their reaction.

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  • Sorry but this info is no good to me because you said we shouldn’t do more than 50 min hiit a week, otherwise we won’t get any results and we will get injuries. Let me tell you, I’ve been doing hiit workouts 30 min every day for 2weeks now I think, and I got amazing results, even though my ankles hurt a bit. I will stick to it, finally I found a remedy for my weight, as I don’t like running, hiit is so fun, quick, and effective, I’m glad I found it!!!!

  • 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

  • When i do HIIT workout on Monday, Wednesday, Friday and Sunday Can i do push ups or other exercises on Tuesday and Thursday and Saturday. Thank you for the information it really help me. I just found out about this workout and i wanna try this.

  • 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.

  • Thank you DOC the best explanation I have ever heard.
    my weight is around 85 kg and Iam 24 years. recently Iam doing sprint HIIT for 30 sec followed by 30 sec rest repeated for 10 minutes 4 times a week is it safe for me plz reply i really wanna know

  • 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.

  • THANK YOU! I’ve been following your instructions using HIIT with 30 second bursts with my stationary bike. I am in a caloric deficit as well. My weight is melting away!����

  • Thanks for this. I needed to know how often I should do HIIT and find out why my sleep was disturbed and my knees and shoulders were aching. We are dropping our HIIT to below 50 minutes of intense exercise a week and do it 3 x a week. Cheers!

  • when you refer to rest in the HIIT exercises you mean keeping the training but a lower intensity right?, not stopping. That´s what I´ve read in some of the studies.

  • I was looking for something more specific. Define terms. At least a range. We’re not sure if you are talking about 2 days, 2 weeks, or 2 months. Still uncertain about how long to stay with program, and how you define beginner, intermediate, and advanced athletes.

  • im gonna be real, i change my workouts literally every time. even if its just one exercise or even the same one done differently. ever since doing this i have noticed much more efficient results, that and its more enjoyable.

  • I have Lupus with pain in my joints. I started your Hiit Low Impact. My question is how many 10 minute workouts do I do per day or week. Thank you so much!

  • Definitely great youtube channel. I don’t subscribe to many fitness channels but these know what their talking bout. Nd good workouts too. Love the work

  • Hi!
    First at all: I love your work and dedication. Love your videos!
    I have a question:
    About HIT exercises, is there any specific concerns regarding age and limitations?? I am myself 50 and I wonder should I or should not do some of the HIT exercises.

    Thanks a lot!
    Keep doing your god work!

  • John (and/or Eugene) do you guys believe in ”muscle confusion” every 2-3 weeks? For example: chaching the order of the exercises, the repranges, time between sets….

  • i do hiit 4times a week. i mean i do it sat sun mon and tue… is that okkkkkk?or i need to take one day rest between those 4days???? can u suggest pls……….. love u

  • Hi there, have you come across “BellyFatTack”? Simply copy-paste BellyFATtack.com to your browser to take a look at this website address! There you can get a helpful free video by an established licensed nutritionist talking about the right way to eliminate excess weight. It made it easier for Samuel to get rid of his abdominal fat. Just give this a shot. It may help you out as well.

  • What do you mean when you said one week felt good then the next but by three it totally sucked are you referring to soreness pump cause every work out feels great to me

  • I did HIIT cardio on the treadmill yesterday as I’m training for an amateur boxing match. I did 4×3 minute sprints with two minute walking breaks in between. The first sprint at 15 kmh, the second at 15.5 kmh, the third at 16.0 kmh and the fourth at 16.5 kmh. It caused me to do my fastest average mile pace, which was 5 minutes 52 seconds.

  • 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 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.

  • Great video, so I’m 16 years old. And I want to maximize my growth hormone and testosterone to grow to my peak. Would this help boost both hormones?

  • I actually do both using VR boxing games with an Oculus Quest. I lift, then jump into one of two games. One game gives me steady state, one gives HIIT due to the way one has breaks between rounds and the other does not (or rather very brief retreats to corners and go, where as the other gives you the actual regulation break.) It’s completely replaced other cardio for me. When doing HIIT with the one game I peak in the mid 150s, bottom out around 90 by the time the round break is over. I do this for 30-40 mins. Same with the other game but the lack of breaks between rounds it’s a good 30 mins running in the 150s, peaking in the 160s sustained. This is all shadow boxing boxing of course, but boy it’s sure makes cardio fun and that kind of sustained effort is really leaning me out… but honestly I like the steady state better because it’s a more polished AAA game (Creed)

  • Can you do hiit training monday, wednesday, and friday and still do cardio the other days? or is it better to stick with strength training on non hiit days?

  • I have a pretty consistent routine, but I will periodically rotate out a typical set with supersets of different kinds every few days as recovery permits. Seems to work pretty well for now, though I don’t know if it’s a good idea. My only snag has been that I think I was squatting too much and started have sciatic issues so I had to back off with that.

  • Very informative. However, people are trying to get more details when suggestions are made of 30 Min HIIT or 20 min HIIT. I doubt a person, who is doing HIIT right, can do 30 seconds on 1 min off for 30 straight minutes. Those 30 or 20 mins of HIIT include the initial 5 minutes of warmup. If anything, do not do less than FOUR intervals. That seems to be the general rule.

  • I find that I get my exercise rotation forced on me. It’s rare that I can do the same routine twice because the gym is crowded and I’m not willing to wait for benches or bars if I can avoid it. I can work the same body part in an awful lot of ways, so I do it when I have to. Seems to work pretty well for me, so it’s good.

  • I did hi intense type training to failer in the 1960s.. in 1964 I was able to do 70 pullups on the bar..for JFK fitness test in the USA

  • Great info! What you said makes so much sense. If we aren’t aware, and sensitive to what are heart rate is doing, then we often aren’t working out to our full potential. I love the 30sec. on and??sec. rest suggestion. The point is to bring your heart rate out of an anaerobic state. Thanks! Great advise.

  • 18 kmph for a minute, 8 kmph for the consecutive minute and then back to 18kmph for another minute. go till you can or till you start to feel your throat constrict. best so far…

  • 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.

  • 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… ����
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  • as we consistently follow some HIIT routines, they become less hard for us, should we increase the intensity for the same expenditure of the calories or the time must be increased?

  • I just found your videos. And I cannot wait to get started! I’m obese at 5’4 weighing in at 257 #’s (well today it’s 253, I’m just starting). I can’t wait to start losing even more. So far all I’ve done is walking. I’ve begun cutting out sodas and caffeine also. Three days in I feel like a crazy person right now….

    One of my main concerns is excess skin. I’m terrified that I’m going to lose all this weight and still not be happy with how far I’ve come… Granted it won’t stop me from doing it, I would feel better armed with knowledge. Could you do a video about excess skin?

    Thanks you guys and I am so happy to have found your channel! 

  • 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

  • I love your videos!! and I have a question. you said to do HIIT in maximum 4 times a week, but and about your 5 days challenge HIIT workout? There is something different about it?

  • #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 ������

  • So, since everyone is in a different level of physical condition, it is based down to do your 30 sec sprint and then rest until you have completely caught your breath before the next sprint.

    Could be 1 min, could be 2 min, or 4 min of rest depending on the individual’s physical condition. Is this correct??

  • 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 I am a bit confused if anyone could help me would be very nice! SO i did Low Intensity Cardio about 5 to 6 times per week for 40 to 45 minutes per session…I lost 3 Kg in 20 Days…then I hear how LIIS actually causes loss of muscle and it is much better to do HIIT so…I did HiIT now for about 15 days(on elliptical and really intense)….I notice my legs are firmer but I havent lost ANY WEIGHT OR CENTIMETERS…I feel Like i am not making any progress with HiIT I feel bloated and feel like all my dieting and training is for nothing….why doesnt hiit work if everyone says it is te best fat burning exercise?

  • 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).

  • 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 ��

  • Anyone else feel like ravenously hungry for a couple days after a good HIIT workout? Love them, but it’s driving me nuts, I eat about 1700 calories a day when I workout and I’m still stomach growling hungry, I’m only 5’3″ so I def don’t need more food lol

  • Hey hey, The best
    results that I have ever had was with Dianas magic plan (just google
    it) Without a doubt the most useful diet that I have ever tried.

  • 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.

  • Hey john I would like to know how often to take rest days. 1-2 days off a week? I’m in the intermediate category. And I’m natural.

  • I was thinking to myself while i was watching “i would love to see the outtakes on this” as you could feel her nervousness……. pleasantly surprised:)

  • Thanks guys! I love your advice and workouts. This is my number one place to come to for new ways to challenge my body.:) Keep up the great work!

  • Hey Doc, since the lockdown, I’ve been doing HIIT for 2-3 months (3 days/week), morning empty stomach for fat-loss now & I enjoy it. That being said, I came across terms like ‘rhabdomyolisis’ * irregular heart-beats caused by intense workouts such as HIIT which is dangerous & can be fatal. Could you please clear the air on this?

  • #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 love your suggestions, John! I figured that out when i tried shrugs your way, and i actually got sore, about 6 times now! Haven’t been sore from shrugs since probably ever. Thanks mountaindog1, you da man!

  • I have noticed that when I do an exercise I usually plateau around 6-8 weeks. So I was thinking about switching exercises when I hit this plateau, seems like common sense. But my question is will this actually help me continue to build muscle, because different exercises are not hitting the exact same muscle groups?
    For example, if I want to take time off bench press, so I can add dumbell flys and tricep extensions, will this help my bench press, even though I am removing bench press from my routine for a month or so?

  • 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.

  • 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

  • Doc could i do some Pilates and resistance training exercises after Hiit workout?
    And is it ok to do some skipping rope on days that i don’t do the Hiit as a quick cardio?
    Thank you for the video

  • I have been doing hill sprints 25m up then backpedal down..No rest 17-18 x in 41c heat. It takes 8-9 minutes. 2 days rest in between. Ditched the leg workout and do way less cardio at the gym now to save it for the hills. My legs are in best shape ever and cardio is excellent. All done in less than 20 minutes per week..,,so far so good.. Thanks for the confirmation..Keep up the good informative videos…

  • 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.

  • Me personally, I don’t change up my workouts too much. I’m 46 yrs old and my joints have a fair bit of mileage on them, from playing rugby for years. So I have a few select exercises that I know I can do without inflaming my joints and I just sort of stick with them. If I get stale or hit plateaus, I adjust the number of reps or even rep speed to change things up. Thanks again for another great video John��

  • 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.

  • 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.

  • I’ve always changed the exercise every week before last year as I can still get that workout in and still get the pump with the same thing with Single sets, super sets, giant sets, pyramid sets, etc

  • Im an athlete. And in order to maintain my body conditioned, I started doing HIIT for almost a month in this time of community quarantine. But now that I’ve watched your video, I will reduce my workout because I exceeded the 50 minutes. Thank for this video doc ��������������

  • Great information! But from experience I’ve found you need to find a fitness regime that works for you…Hate the gym? Want to lose weight at home or on the road? I recently discovered the weight loss solution, 6 minutes to skinny. You work out when your body wants you to! It’s so simple, it’s all about metabolic cycling. Work out smart, not forever. I’ve lost over 30 pounds and have actually discovered the elusive abs. Check out my review here! http://kimsfatlossreview.com/6-minutes-to-skinny

  • 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

  • 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.

  • Very informative video… Sir… suppose i do HIIT workout on MONDAY WEDNESDAY & FRIDAY…
    REST ALL 7 DAYS OF WEEK cardio workout.. is it fine…?? Or should i do cardio workout on the day when i will not perform HIIT?? PLZ SUGGEST
    & also tell me how much time i can do HIIT WORKOUT?

  • I don’t eliminate many exercises I do but I do switch them around or I change exercises according to how I feel on the day. I generally switch up what day I train what body part every few weeks just to switch things around. Great video thank you guys.

  • 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.

  • A question: I want Protein for muscle development but the research from the anti ageing group say high protein will increase ageing and inflammation… any ideas on this? Thanks

  • I like this video. Just information without all the usual nonsense. That’s a nice change of pace. As a TV professional, though, I feel the need to make a comment.
    Jump Cuts are bad… Wireless Lav’ mics are good.

  • Similar question to the one below. Is it too much to do 2-3 HIIT and 2-3 Strength training a week? How do you suggest balancing HIIT and strength?

  • #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!! ������������

  • So complicated just got back from doing some of my favorite exercises and just felt like I was pounding joints.
    But my joints don’t hurt. Just saying

  • Hello Doctor, I’m 18 year old, 5’8 about 160 lbs in a 1500 daily calorie intake diet Not really looking to build a lot of muscles by doing weights but could do pushups, sit ups and squats to get a more defined shape. I’m mostly trying to get rid of live handles and belly fat. What should I do between my rest days? Would it be fruitful to do HIIT workouts 3 times a week and in between my rest days do an relatively high-inclined, low-steady pace treadmill walk in my rest days and take the 7th day of the week completely off? What do you think, would this maximize my results or would it be damaging and have a reversible effect on my process? Looking to hear an answer from you soon and thank you for the video.

  • I rarely change them but change order frequently. I have one or two here or there I sawp out or if Im hurting I swap in. If it works I keep it.

  • Hell ya! Thanks man. I love building programs but I find I have to switch things up a lot in order to find that feeling of maximum effect. Thanks for talking about this subject. I may build a program that has set in stone compound lifts each day but with interchangeable options afterwards.