LIMITED TIME DEALS - Score big on Major gear for less! Shop now

·

How Often Should You Do HIIT Workouts: Finding the Perfect Balance for Optimal Results

When it comes to high-intensity interval training (HIIT), the question on everyone's mind is: how often should you do HIIT workouts? This form of exercise has skyrocketed in popularity due to its efficiency and the stunning results it delivers in a short amount of time. But just like any fitness regimen, it’s essential to balance intensity with recovery to avoid burnout and injuries.

The Science Behind HIIT Workouts

HIIT involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. These workouts typically last anywhere from 15 to 30 minutes, making them a perfect option for people with busy schedules. According to research, HIIT can burn more calories in a shorter period compared to traditional forms of exercise. This efficiency makes it an attractive choice for those looking to lose weight, improve cardiovascular health, or increase endurance.

Benefits of HIIT

Before diving into the frequency of HIIT workouts, let’s take a look at some of the key benefits:

  • Improved cardiovascular health
  • Increased calorie burn
  • Enhanced metabolic rate
  • Improved strength and muscle mass
  • Time efficiency

These benefits make HIIT a powerful tool in anyone’s fitness arsenal. However, understanding how often you should incorporate these workouts is crucial for maximizing gains while minimizing risks.

Factors That Influence HIIT Frequency

Several factors influence how often you should do HIIT workouts:

  1. Fitness Level: Beginners should start with fewer sessions per week to allow their bodies to adapt, while more advanced individuals might handle more frequent HIIT sessions.
  2. Recovery: Due to its intense nature, recovery is critical. Overtraining can lead to injuries, fatigue, and decreased performance.
  3. Goals: Your fitness goals—whether they’re weight loss, cardiovascular improvement, or muscle gain—will also determine how frequently you should engage in HIIT.
  4. Overall Activity Level: If HIIT is part of a broader fitness plan that includes strength training or low-intensity aerobic workouts, you’ll need to adjust accordingly.

Expert Recommendations

Most experts recommend starting with two to three HIIT sessions per week. This frequency allows ample recovery time between high-intensity workouts, minimizing the risk of overtraining and injury. For those who are more advanced, going up to four sessions per week can be beneficial but should include adequate rest periods and lower-intensity workout days.

Here are some guidelines to follow:

  • Beginners: 1-2 sessions per week
  • Intermediate: 2-3 sessions per week
  • Advanced: 3-4 sessions per week

Always remember to listen to your body. If you’re feeling excessively worn out or experiencing persistent soreness, it might be time to dial back the intensity or reduce the number of sessions per week.

Signs You Might Be Overdoing HIIT

HIIT is demanding, and it’s crucial to be aware of the signs of overtraining. These can include:

  • Chronic fatigue
  • Increased resting heart rate
  • Persistent muscle and joint pain
  • Decreased performance
  • Insomnia
  • Frequent illnesses

If you notice any of these signs, it may be wise to reschedule your workouts or consult a healthcare provider.

Personalizing Your HIIT Schedule

Creating a personalized HIIT schedule can be achieved through the following steps:

  1. Assess Your Fitness Level: Determine whether you’re a beginner, intermediate, or advanced trainee.
  2. Set Clear Goals: Know what you want to achieve (e.g., weight loss, muscle gain, endurance).
  3. Consider Your Other Activities: If you’re also engaging in other forms of exercise, ensure you balance your overall workout load.
  4. Monitor Progress: Keep track of your performance and recovery to adjust your workout frequency as needed.
  5. Listen to Your Body: Be responsive to signs of fatigue or overtraining.

Sample HIIT Workout Plan

Here’s a simple plan for beginners:

  • Monday: HIIT Session (20 minutes)
  • Tuesday: Rest or low-intensity activity (e.g., walking)
  • Wednesday: Strength training (30 minutes)
  • Thursday: HIIT Session (20 minutes)
  • Friday: Rest or low-intensity activity
  • Saturday: Strength training (30 minutes)
  • Sunday: Rest

This plan includes adequate recovery periods and incorporates other forms of exercise to create a balanced routine.

So, how often should you do HIIT workouts? The sweet spot generally falls between two to three times a week, especially if you’re a beginner or intermediate trainee. Remember that quality, intensity, and recovery are critical components of a successful HIIT regimen. Always listen to your body, stay flexible, and make adjustments as needed to achieve your fitness goals efficiently and safely. Dive into HIIT with confidence, knowing that you’re on your way to a fitter, healthier you!

Back to blog

Best sellers

Major Fitness Leg Press Hack Squat Machine AH1 Major Fitness hack squat leg press machine Cobra AH1

Major Fitness Leg Press Hack Squat Machine AH1

From $1,399.99
From $1,399.99
$1,399.99
MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01 Major Fitness adjustable weight bench

MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

【Commercial Weight Bench】MAJOR Adjustable Bench PLT01 was tested by most fitness experts to design a weight bench that meets most training requirements. It's called PLT01. This is your best choice if you need to equip your home gym. Its durability is beyond your imagination. 【About PLT01】17.7" comfortable height by commercial standards. Adopts a unique triangular structure design and commercial-grade square steel. After thousands of tests, the maximum load is up to 1300 pounds to ensure safety for workouts every time. 9 backrest positions and 4 seat positions allow you to adjust to the position you want at any time. 【Powerful Support from Commercial Quality】No need to adjust the position with any knobs or pin, None of these provide effective protection during training. As for the PLT01, you just lift it to adjust it to your desired position. Additionally, Our backrest support bar features a dual-track design that provides extreme stability and safety for your training. 【Commercial Quality Soft Padding】The material is the same as the gym equipment; the cushion design of PLT01 will be larger, 31.5" long, 8.3" wide, and 2.5" thick cushion meet most people's needs. The PLT01 is fully ergonomically designed. 【Easy Assemble & Move】Weight bench is almost completely assembled. You only need to spend a few minutes screwing on the screws to get a commercial-quality weight bench. The bench had an extra handle and two wheels for you quickly move it in the home gym.
From $259.99
From $259.99
$399.99
MAJOR FITNESS All-In-One Home Gym Power Rack F22 home gym power rack raptor f22 black front view

MAJOR FITNESS All-In-One Home Gym Power Rack F22

Ultimate Fusion of Power and Aesthetics Perfect for Intermediate to Advanced Users Enhanced Versatility with 6 Band Pegs Ultra-stable Structure Dual Independent Pulley System 17 Height Adjustable Holes 800 lbs Reinforced Safety Arms Capacity Max Capacity on Pulley System 300 lbs on Each Side
From $929.99
From $929.99
$929.99
MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B52 Major Fitness smith machine home gym spirit b52

MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B52

5-in-1 Strength Training System in a Single Machine Supports Free Weight and Smith Machine Workouts Upgraded Adjustable Foot Plate and 6 Band Pegs Premium Cable Pulley System for functional Training Independent Dual Pulley System for multiple user workouts Heavy-Duty build for safe and steady usage  
From $1,499.99
From $1,499.99
$1,499.99
MAJOR FITNESS All-In-One Home Gym Power Rack PLM03 MAJOR FITNESS All-In-One Home Gym Power Rack PLM03

MAJOR FITNESS All-In-One Home Gym Power Rack PLM03

EXCELLENT QUALITY: Made of 50 X 70mm commercial steel square frame with a thickness of 2mm. The product weighs 255lbs with 16 reinforcing tabs which increase its stability during training. Cage size - 66.9”L×63”W×84.3”H | Max user weight - 220lbs. | Max capacity on safety bar - 700lbs. | Max capacity on cable 300lbs. | Max capacity on dip bar - 350lbs. | Max capacity on pull-ups bar - 400lbs. ATTACHMENT INCLUDE: The package comes with cable bar, pin/pipe safety set, j-hooks, landmine, dip bars, t bar, lat bar attachment, band pegs and an extra standard barbell holder, providing a variety of exercises for example wide & narrow lat pull-down, landmine movements, seated cable row, bench press, squat, dead-lifts, bicep curl, triceps extensions, pull-ups, chin-ups, dips and more. CABLE CROSSOVER MACHINE: With nylon-coated great quality cables, the ratio of weight to pull is very close to 2:1. 15 height-adjustable holes provide more specific training. Band Pegs on both sides can provide effective resistance training when you squat or bench press. In addition, the weight plate bracket of the cable crossover machine fits the 2" Olympic or 1" standard weight plate. OUR MISSION: The original aspiration of MAJOR Fitness brand is simple——to create multi-functional and cost-effective cages for fitness enthusiasts and provide an integrated multi-function system for people who love home fitness. If you have any questions, you can contact us through email, and we will provide you with a satisfactory solution.
From $929.99
From $929.99
$929.99
MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B2 MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B2

MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B2

Advanced Safety-Ultimate Protection The Smith machine prioritizes user safety with adjustable safety stops, a secure locking system, and guided range of motion for controlled exercises. Safety arms provide additional protection, while the user-friendly design ensures a comfortable and secure grip. Variety of Functions The Smith Machine combines a Cable System, Smith Barbell, Squat Rack, and landmine attachment to offer diverse exercises for multiple fitness goals. Users can conveniently switch between exercises without the need for different equipment. It's a comprehensive solution for strength training, muscle sculpting, improving physical fitness, and functional training. Attachment Ecosystem Package come with Cable Bar, Pin/Pipe Safety Set, J-Hooks, Landmine, Dip Bars, T bar, LAT Bar attachment and an extra standard barbell holder, providing with a variety of exercises such as Wide & Narrow LAT Pull-down, Landmine Movements, Seated cable row, Bench press, Squat, Deadlifts, Bicep Curl, Triceps Extensions, Pull-ups, Chin-ups, Dips and more. Dual Pulley System Two adjustable pulley systems allow independent operation of both sides, ensuring they can work individually without interference. Maximize the effectiveness of chest, back, and arm exercises. The ratio of weight to pull is very close to 2:1, Major Lutie Pulley System features durable steel-shaft nylon-coated pulleys, and high-strength steel-wrapped cables consisting of 7 strands, each composed of 19 fine iron wires. This ensures smooth and uninterrupted operation, providing a durable and resilient fitness experience.
From $1,599.99
From $1,599.99
$1,599.99
MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates Set MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates Set

MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates Set

MAJOR Olympic Weight Plates Set fits all Olympic barbells with 2-inch sleeves.  A good bumper plate set is the centerpiece for modern HIT training. Perform Olympic lifts, squats, and deadlifts safely and confidently with our tough. Constructed from high-quality rubber with low bounce, these plates are designed to withstand repeated drops, protecting both your flooring and your bars. Expertly designed stainless steel "hooked" insert that remains firmly seated, keeps balance. Color-coded for easy identification from a distance, Perfect for large training facilities, garage gyms, and school weight rooms.
From $199.99
From $199.99
MAJOR FITNESS 7ft 20kg Home Gym Barbell MAJOR FITNESS 7ft 20kg Home Gym Barbell

MAJOR FITNESS 7ft 20kg Home Gym Barbell

MAJOR 7ft Olympic Barbell bar built from solid alloy steel, ensure strength and durability. Silvery is finished with chrome.Black is  finished with electrophoresis. Diamond knurling for a secure grip; Rotating sleeves to reduce pressure on wrists and forearms. Get a full body workout or target specific muscle groups, great for short people to do squat, hip thrust, dead lift. Perfect fit for home gym. Measures 86.6 inches in overall length; between the sleeves length is 52 inches; 16 inches loadable sleeve length; 2-inch sleeve diameter to accommodate Olympic plate(2-inch); weights approximately 45lb and can support a weight capacity of up to 750lbs. The superior design of our Olympic Weight Bar allows for a wide variety of workouts, all designed to help you gain lean body mass, lose fat, lower your overall weight and improve your general fitness level and health condition.
$259.99
$259.99
MAJOR FITNESS All-In-One Home Gym Folding Power Rack Lightning F35 Major Fitness home gym power rack lightning f35 black front view

MAJOR FITNESS All-In-One Home Gym Folding Power Rack Lightning F35

Unique Foldable Design 4 Functional Systems Integration 7 Adjustable Folding Angles 15 Adjustable Height Options Double Pulley System Various Practical Attachments Included
From $949.99
From $949.99
$0.00

Recommended

MAJOR FITNESS All-In-One Home Gym Power Rack F22 is Heavy-Duty build for safe and steady usage
Jhon Kenneth Delos Reyes·
Get Fit Together: Building Family Bonds Through a Major Fitness Home Gym
Read more
MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B2 A Great Choice for a Home Gym
Jhon Kenneth Delos Reyes·
Transform Your Spare Room into a Fitness Fortress with the MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B2
Read more
SML07 Smith Machine is a versatile powerhouse
Jhon Kenneth Delos Reyes·
The SML07 Smith Machine: Your Versatile Tool for Total-Body Training
Read more

Leave a comment

All comments are moderated before being published.
This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Please note, comments need to be approved before they are published.
SHOP
EXPLORE MAJOR
SUPPORT
MAJOR PROGRAM
800-276-8577

Mon - Fri: 9:00 am - 6:00 pm EST

700 Westlake Pkwy SW Ste 760
Atlanta, GA 30336

  • Amazon
  • American Express
  • Apple Pay
  • Diners Club
  • Discover
  • Meta Pay
  • Google Pay
  • Mastercard
  • PayPal
  • Shop Pay
  • Venmo
  • Visa
© 2022-2024 Major Fitness. All Rights Reserved.
© 2022-2024 Major Fitness. All Rights Reserved.