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How Many Times A Week Should I Do HIIT? Pro HIIT Tips

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Our Summary And Answer:

 

HIIT workout can be highly beneficial to your health and fitness. They burn fat, increase endurance, and reduce stress and anxiety. Depending on your fitness level, you can do it three to four times a week for about 15-30 minutes. These workouts should be intense but short and will leave you breathing heavily afterward. Make sure to do them at the gym or outside because you don’t want to overexert yourself!

 

HIIT training is a highly effective way to get in shape quickly. The short, intense workouts have been proven to be more beneficial than traditional cardio – and yes, that includes running! Read on if you’re new to HIIT or want a refresher on the best tips for getting started.

 

In this article, we will answer the question ‘how many times a week should I do HIIT?’ and provide you with some top tips to get the most out of your high-intensity interval training sessions.

 

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What Is HIIT Exercise?

HIIT is a form of interval training, meaning you alternate between periods of intense exercise and active recovery. Track athletes originally developed High-Intensity Interval Training workouts to train at near-maximum levels during their sprints without overtraining. The idea behind HIIT is that the harder you train, the more benefit you get in return.

 

HIIT workouts are designed to push your limits, maximize the benefits of your cardiovascular training and improve endurance.

 

How many times a week should I do HIIT to lose weight?

So, how many times a week should you do HIIT? The best way to answer this question is with another question: what’s your goal?

 

If you aim to lose weight, try doing three or four workouts per week. If you want to build muscle and increase strength, limit HIIT to two sessions per week.

 

Of course, if your aim is to improve cardiovascular fitness, then it’s fine to do HIIT five or more times a week. But if you’re starting, doing too much training will only lead to overtraining and injury.

 

What Are the Benefits of HIIT?

Now that you know how often you should do HIIT let’s talk about what it can do for you.

 

#1 - It Burns More Calories in Less Time

You can burn more calories per minute with HIIT than you can by doing long, moderate-intensity workouts. What’s more, this remains true even after your workout is finished – which means that not only are you burning more calories during the actual exercise session, but HIIT will help you keep burning calories for hours after you’re done.

 

#2 - It's More Time Efficient

HIIT workouts are shorter than traditional cardio – typically anywhere from 15 to 30 minutes. But don’t be fooled by the brevity of the workouts. These short segments of intense exercise will leave your muscles burning and your heart pumping, leaving you with a fantastic overall workout in a fraction of the time it would take if you were doing long, low-intensity exercises.

 

#3 - It Prevents Overtraining

Longer workouts tend to cause your body to enter an overtraining state, especially if you’re new to exercise or working out intensely. By sticking with shorter HIIT workouts, you can avoid this and stay in the gym for longer periods without fear of overtraining.

 

#4 - It Increases Your Endurance

Building endurance is key to most sports, and HIIT workouts are the most effective means of doing so. By alternating between intense exercise periods and rest times, you can build up your body’s endurance capacity without overtraining.

 

#5 - It Reduces Insulin Sensitivity

Not only are HIIT workouts great for burning fat, they’re also good at preventing insulin resistance. This is extremely helpful because insulin resistance can cause weight gain and cardiovascular problems.

 

#6 - It Increases Metabolism

Even if it doesn’t burn off layers of fat, you’ll still feel the effects of HIIT workouts on your metabolism. For days after you complete a HIIT workout, your metabolic rate will remain higher than it was before your exercise session. This is known as excess post-exercise oxygen consumption. The greater the intensity of an exercise session, the more oxygen your body needs to recover – and the more energy it burns after you’ve finished working out.

 

#7 - It Helps Fight Metabolic Diseases

These diseases are becoming increasingly prevalent in developed countries, so HIIT workouts have been studied for their effects on Type 2 diabetes and heart disease conditions.

 

#8 - It Increases Growth Hormone Levels

Growth hormone is anabolic – it helps your body maintain lean muscle and burn fat stores. HIIT workouts help increase your body’s natural growth hormone production, making them an excellent addition to any fitness plan.

 

#9 - It Improves Your Brain Function

HIIT has been shown to improve your brain function. You don’t need to make massive changes or dedicate hours of your day. Simply doing HIIT at least four times a week has been enough to see an improvement in cognition after 12 weeks.

 

#10 - It Reduces Stress And Anxiety

Stress and anxiety can have a significant impact on your quality of life. HIIT workouts have been shown to reduce stress levels, improve memory, and lower cortisol in people who suffer from anxiety or stress.

 

#11 - You Can Do HIIT Anywhere

With a bit of creativity, you can turn nearly any activity into a HIIT workout. For example, you can get your heart rate up and get moving by doing sprints, practicing martial arts, or even just chasing after your kids.

 

Tips On Doing HIIT

Now that you know all the benefits of HIIT workouts, you may be considering giving them a try. Here are some tips to help you get started:

 

#1 - Warm Up First

Don’t just go into the workout cold. Your body needs time to warm up, especially your muscles. Stretching is also a good idea for loosening up tight joints before you begin your HIIT workout.

 

#2 - Do It Harder

You aren’t going for an easy jog or long walk here – the whole point of HIIT is to push your body as hard as possible. So make sure you don’t slack off and stop caring about the intensity of the workout – that’s what makes it so effective!

 

#3 - Take Rest Breaks

Even if you’re keeping up a very high level of activity, your body still needs time to recover. So don’t be afraid to stop and catch your breath. It’s what makes HIIT workouts so effective, after all.

 

#4 - Keep It Interesting

Like any other exercise, you’ll get bored of HIIT before too long without a bit of variety. So add some extra moves to your workout or change the intensity level periodically. You can also try switching up the duration of your rest breaks for added challenges.

 

#5 - Be Realistic About Your Goals

Don’t expect to see massive changes overnight. However, if you make HIIT workouts a regular part of your life, those changes will come as time passes. For best results, choose activities that can be adapted to high-interval training.

 

#6 - Track Your Workouts

Tracking your HIIT workouts is a great way to monitor your progress. Keep track of how hard you’re working during the intervals and after you’ve finished. That way, you can modify or increase intensity as necessary to keep up with your goals.

 

#7 - Eat Healthy

Something as strenuous as HIIT workouts won’t make much difference if you don’t eat right . Make sure you’re getting the nutrients your body needs to recover and rebuild itself. It’s also important to drink plenty of water, especially when exercising vigorously.

 

#8 - Don't Give Up If You Get Tired

HIIT workouts can be very strenuous. However, if you get tired, don’t allow yourself to quit. Giving up early will defeat the purpose of HIIT and set you up for failure in future workouts.

 

#9 - Don't Work Out When You're Sick

If you’re feeling under the weather, take a break from HIIT until you’re feeling better. It’s essential to take care of your body and stay healthy so that you can get the most out of every workout.

 

#10 - Get Plenty Of Rest

Getting plenty of sleep will help maximize your HIIT workouts. Make sure you’re getting at least 7 hours a day, and try to avoid late nights or activities that will interfere with your sleep. In addition, make sure you’re getting a good night’s rest every night.

 

Is It Bad to Do HIIT Everyday?

A good rule-of-thumb is to do HIIT about three days a week at most if you’re starting. After that, you can build up to daily or even twice-daily workouts, but remember that your body needs rest to recover and rebuild itself after a challenging workout.

 

Final Thoughts

If you want to really get the most out of your HIIT workouts, try incorporating these pro tips into your next workout. You’ll be able to maximize time in the gym and see tangible results! We hope this article has helped you understand how many times a week should you do hiit workout and the benefits of this exercise!

 

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