How Many Times A Week Should You Do HIIT?
HIIT, or High Intensity Interval Training, has certainly taken off in recent years.
It’s a popular and effective way to increase your stamina, get your heart pumping, and enjoy the thrill of a high-intensity training routine.
However, while HIIT helps to shed the pounds, it’s important that you find the right balance.
Too much can easily lead to injury while too little may not be able to promote the results you want.
The number of times a week you should be doing HIIT depends on a few factors: how long your HIIT routine is, how much weight you want to lose, and your current fitness level.
The higher your current fitness level, the more HIIT you’re capable of doing, but the less you probably need to do in order to reach your goals.
In general, a person trying to lose weight will want to workout 4-6 times a week.
This enables your body to burn as many calories as possible, but still gives you 1-2 days to recover.
These recovery days are essential, especially if you’re doing high-intensity moves like those in a HIIT routine.
Failing to give yourself these recovery days will only lead to injury and intense muscle soreness, so play it smart.
In reality, you can lose weight and tone up with HIIT by doing it only 1-3 times a week, so long as you are remaining active on all other days.
In other words, you can fit one or more HIIT routines into your weekly plan, paring it with a few low-intensity workouts–be it yoga, cycling, or walking.
These low-intensity workouts will work different muscle groups while helping your muscles recover from your HIIT routine, making it a major win-win.
Ultimately, to decide how often you need to do HIIT, you should think about calories in and calories out.
Decide how much weight you want to lose and how many calories you need to burn each week in order to meet your goal.
You can then determine how many calories you burn during your HIIT routine and work backwards from there.
Is 15 Minutes of HIIT Enough?
Are you looking to get into cardio? Look no further than a killer HIIT routine. HIIT stands for High-Intensity Interval Training, and there’s a reason why it’s hit the mainstream in recent years.
As a mega calorie burner, HIIT allows you to burn the most amount of calories in the least amount of time, which is one reason why it’s considered the best workout for busy people.
That means, if you only have 15 minutes a day to spare, HIIT could very well be your best option by means of workout routines.
Most HIIT routines will have you going hard at a move for a 45-second interval, followed by a brief rest interval of just 15 seconds or so where you can catch your breath.
You repeat this cycle for the full 15 minutes, and your heart is bound to be pumping just a minute in.
With its heart-racing benefits, HIIT has proven time and time again to be super effective at helping people burn calories, which translates directly into fat loss.
Plus, high intensity workouts of any kind will lead to your high heart rate being sustained for longer following the completion of your workout, which means you’re burning more calories for some time even after you have left the gym.
Of course, HIIT is also great because you don’t need a gym to complete a HIIT routine.
HIIT routines rely mostly on body weight moves, like burpees, which don’t need any equipment whatsoever.
All you’ll want is a pair of good workout shoes that can help you stay moving without risking injury or repeated shock to your joints.
If you’re working out on hard floors, also be sure to grab a yoga mat for extra grip and padding.
Other than that, you’ll find that even a 15-minute HIIT routine is enough to begin seeing results in your endurance and fitness levels.
Mix things up by increasing intensity overtime with longer workout intervals and shorter rest periods, along with more difficult moves, and you’ll be able to make the absolute most of the 15 minutes you dedicate to exercise.
Does HIIT Burn Fat?
If you’ve ever tried a HIIT workout, there is no doubt that it gets your heart pumping, but is HIIT great for fat burning?
As a cardio working, high intensity interval training (“HIIT”) is a fantastic fat burning tool.
These interval-based workouts will have you going as hard as possible, usually for about 45 seconds, and then take a brief breather of no more than 15 seconds before you’re back at it for another full-intensity move.
This definitely gets your heart going and that, in turn, means massive calorie burn.
In fact, that’s one major reason why HIIT routines are so popular.
By getting your heart rate up so high, HIIT routines are able to burn the most amount of calories in the least amount of time, making them ideal for people with busy schedules and those who don’t want to spend an hour at the gym cycling or walking on the treadmill.
Because of their design, HIIT routines tend to feel pretty exciting, too.
Plus, the interval structure allows you to swap any move you want for something new and different.
Plus, the right HIIT workout will have been designed to reduce muscle tiredness so that you can go harder for longer.
In other words, each move will get you working different muscles, making for a truly full-body routine.
With that said, HIIT isn’t necessarily your best choice if you are looking to tone up or build muscle.
As a high-intensity workout, HIIT is all about getting your heart rate up and burning those calories.
You are moving quickly and not necessarily building strength, although it will help you build speed and stamina.
Instead, if you’re looking to build strength and endurance, you should opt for a low-intensity workout that has you utilizing the same muscle group for an extended period of time–be it hiking or biking.
While these activities burn fewer calories per minute, they serve a different purpose in helping you to build strength.
That’s why the best fitness routines combine strength and cardio.