How Long Should Your HIIT Workout Routine Last?

How Long Should Your HIIT Workout Routine Last?

hiit workout routineHIIT workouts appeal to all kinds of people. There are those looking for the most effective way to burn calories and lose weight, those who want to push themselves through a fitness plateau, and others who just like a challenge! But no matter how experienced you are, and why you’re doing it, it’s important not to overdo things.

How Often Should You Perform High Intensity Interval Training Workouts?

Experts agree that you shouldn’t be aiming to perform High Intensity Interval Training  workouts every single day. Most argue that two or three times a week is enough to see results, as long as you’re doing it properly. This doesn’t mean that you won’t exercise at all on the other days, it just won’t be so high intensity.

If you are a complete beginner, you’ll want to make sure to include some full rest days every week. You could also go for a light walk, but you won’t want to overdo the cardio even if it is at a lesser intensity.

Choosing specific days for your HIIT workouts and sticking to them each week will make it more likely you’ll stick to your fitness goals. So pick specific days and mark them in your calendar!

How Long Should Each Individual Workout Be?

There is no definitive answer to how long your HIIT workouts should be. Some studies have shown that even three minute workouts, three times a week can produce benefits. However, most people aim for more than this.

Most people will perform a HIIT Workout for around 15-20 minutes at a time. This is comprised of short bursts of very intense activity – such as 30 seconds of sprinting – followed by periods of less intense exercise – like 30 minutes of walking. If you’re a beginner, though, you may want to extend the less intense periods, for example walking for 60 or 90 seconds before doing another 30 second run. This will mean your workout lasts longer.

Remember, HIIT training is hard on the body. When you’re in your intense period of 30 seconds, it’s really intense, even if it sounds short. This is why HIIT workouts are not as long as traditional cardio workouts.

No matter how long your HIIT Training workouts are, always incorporate enough time for your warm up and cool down. This is essential to avoid injury! It’s also important not to push yourself, especially if you’re a beginner and aren’t very fit. In fact, if you don’t already have a good fitness level then it may be worth trying traditional cardio workouts for a few weeks before attempting HIIT.


INSANITY DVD Workout – Base Kit


INSANITY DVD Workout – Base Kit



HIIT Training Safety Tips

HIIT Training Safety Tips

HIIT Tip - jumprope

HIIT – or high impact interval training – has taken the world by storm as a way to get the very most even from short workouts. However, every fitness system comes with safety warnings, so here’s what you need to know.


1) Always Warm Up


Although HIIT workouts can be shorter than traditional workouts, you’ll still need to take the time to properly warm up and cool down. Your body should not go from zero to huge effort in just a few seconds! Take 10 minutes both before and after your workouts to warm up and cool down. This should consist of something like a brisk walk, or a slower, less intense version of your main workout.


2) Don’t Overdo Things


If you’re new to HIIT then note that you could be more likely to suffer from injury. Not only is your body not used to this level of exertion, but you might not yet understand the proper form required for your exercise. So don’t overdo things – limit HIIT sessions to three times per week – and always listen to your body.


3) Be Careful If You Have Cardio Problems


HIIT can increase the risk of cardiac event, so it’s important to be very careful if you suffer from cardio problems. Although it is possible to incorporate this kind of training into your life, it’s crucial you see a doctor before you get started.


4) Work On a Base Level of Fitness First


Although experts are divided on the question of whether HIIT is suitable for beginners or not, it’s wise not to take any chances. If you’re a complete couch potato then start off with a regular fitness routine for a good few weeks before you start incorporating any HIIT.


5) Use A Heart Rate Monitor


You can never really know exactly how hard you’re pushing yourself unless you wear a heart rate monitor. When you do, you’ll know when you’re going too far. Always try to keep within 95% of your target heart rate. If you’re going above this, simply slow down. There’s no rush, you’ll gradually be able to build up your fitness and stand tougher workouts in future.


6) Slow Down If You Experience Chest Pain


Lastly, if you experience chest pain, or real difficulty breathing, then you need to slow down right away. You shouldn’t stop completely. Instead, slow right down to your cool down pace before you stop. Always seek professional medical advice if this happens.