How many times per week can HIIT workout be done?

Are you doing HIIT correctly

High-intensity interval training is a training method in which short periods of high intensity are followed by more calm exercise or rest.

The ratio of work and rest during training can be different: 1: 1 (for example, sprint for 30 seconds and 30 seconds rest), 1: 2 (sprint for 30 seconds and one minute of rest), 1: 3 (sprint for 30 seconds and a minute and a half of rest) and so on. The main thing is to work at the maximum.

After real HIIT, you should feel like you're completely exhausted. If you can continue training for at least a few seconds longer than the prescribed time or repeat the HIIT session the next day, then you have not given your best and this cannot be called a real high-intensity workout.

If you can do HIIT every day, then you are most likely doing it wrong.

Many people who prefer high-intensity workouts do not work out as much as necessary to reap the full benefits of HIIT. It is difficult to force yourself to train at the peak of your abilities, because it is very uncomfortable: you choke, sweat pours in streams, muscles clog.

But why bother with HIIT at all? Wouldn't it be better to replace it with calm cardio or moderate strength training? In fact, for certain purposes, HIITs are simply irreplaceable.

Why do HIIT

HIIT is so attractive because of the idea that you can replace long hours on the treadmill with 7-10 minutes of exercise and get the same effect. Provided there is sufficient intensity, this is indeed the case.

One of the significant benefits of HIIT is the ability to burn fat. Interval training boosts the metabolism and forces the body to consume more energy.

Plus, with intervals, you can get more done in one workout. A sprint at maximum speed can last two, maximum three minutes.

With short rest periods, you can run much more at high speed during HIIT. For example, if you run ten 30-second sprints together, they add up to five minutes of maximum effort - simply unrealistic for running without rest.

And when done correctly, high-intensity interval training, combined with the right diet, can help you lose belly fat, increase strength and fast muscle fiber count, and improve heart health. However, such training should not be overused.

Why you shouldn't do HIIT often

If you prevent your muscles from recovering and growing, you risk injury. Without proper rest, your joints and nervous system overwork and wear out quickly.

And don't forget about burnout. You won't be able to do HIIT often and not overwork your central nervous system. And it largely depends on her whether you can give all your best in training and improve your performance.

By overloading the central nervous system, you run the risk of catching a state of overtraining, which is characterized by a rapid resting heart rate, muscle pain, loss of concentration, constant thirst, increased risk of injury, and loss of interest in training.

How many times a week to carry out HIIT

It is desirable that at least 24 hours of rest and recovery pass between HIIT sessions. Therefore, two to three times a week will be sufficient.

If you want to train four times a week, try two HIIT sessions and two resistance workouts.

You can do two full-body workouts or split them into a day of arms and a day of leg exercises, but be careful not to overload the muscles. For example, if you had a hard leg workout, you shouldn't do a HIIT sprint the next day, as your muscles won't have time to fully recover. Better to take a break or do yoga in between two workouts.

Of course, you shouldn't exclude HIIT from your program if they suit you. Also, do not skip workouts altogether - daily physical activity is good for your health.