Hiit how many intervals

However, Poulin also notes that it's important to always check with your doc before performing these types of fast-paced workouts, regardless of the exact method you choose. Find what works for you and be consistent. By Rebecca Norris December 19, Save FB Tweet More. Woman exercising outside bending over with hands on thighs.

By Rebecca Norris. Be the first to comment! No comments yet. Partner With us Get In touch. Want more health and fitness inspiration? All Merchandise Clothing. Training Ongoing development News get in touch Resources Book training. Adequate recovery is key There are many factors that make HIIT so effective, including pushing your heart rate into a specific training zone; impact forces greater than ten times your body weight; and performing exercises until failure.

So how much HIIT should you be doing? Symptoms Of Functional Overreaching A plateau or drop in training progress An increase in musculoskeletal injuries Increased frequency of illness Feeling exhausted, rather than energized, after exercise Disrupted sleep Moodiness, a short fuse, or depression.

Recreational exercisers seeking enjoyment and good health 2x cardio workouts mins 1x strength workout 1x flexibility workout 30 minutes of HIIT.

Intermediate exercisers keen to improve fitness 3x cardio workouts mins 2x strength workouts 1x flexibility workout 60 minutes of HIIT which should drive you to train at 90 percent of your maximum heart for minutes. Advanced exercisers seeking elite fitness 4x cardio workouts mins 2x strength workouts 1x core workout 60 minutes of HIIT which should drive you to train at 90 percent of your maximum heart for minutes.

Call for guidelines around High-Intensity Interval Training. Sign up to Fit Planet and get fresh health and fitness news and advice straight to your inbox. Our HIIT interval workouts are designed by the best fitness trainers around. Click to listen to our sample workouts. So, people completely forget about keeping proper form in their focus on doing the hard work.

I would rather people do fewer reps and do them perfectly to form than have crappy form and do more. Bad form can put too much strain on the joints, work the wrong targeted muscle groups, and make you susceptible to injury.

If a HIIT workout feels too challenging, then modify. Rather than opting for poor form and more intensity, she suggests picking the version of a movement you can perform most effectively. Fu agrees. This type of training style allows you to burn more calories post-workout. Whereas 60 minutes of steady-pace cardio allows you to only burn during that time. There is no post-calorie burn. If you are not in shape enough to work out at a high intensity, start with your general fitness and build yourself up to HIIT.

If you are ready for HIIT, realize that pushing outside your comfort zone is not something that comes naturally. Lincoln thinks most people are used to pacing themselves for longer workouts.

But with HIIT, you need to do the exact opposite. So if you push yourself hard, you can be done in about ten to 20 minutes.

For those with physical limitations or joint pain , HIIT workouts can be done with resistance bands , while walking or swimming, or on an elliptical , as long as you bring up your heart rate and then recover before repeating. Below is a sample progression of work-to-recovery HIIT ratios over 5 months:.

The total duration of this workout is 24 to 31 minutes, including the warm up and cool down. Conditioning Period: Using a cardio or muscular exercise of your choice, perform 8 intervals of 30 seconds of work and 90 seconds of recovery. The total duration of this workout is 23 to 30 minutes, including the warm up and cool down. Conditioning Period: Using a cardio or muscular exercise of your choice, perform 5 intervals of 60 seconds of work and 60 seconds of recovery, and 5 intervals of 30 seconds of work and 30 seconds of recovery.

The total duration of this workout is 21 to 28 minutes, including the warm up and cool down. Conditioning Period: Using a cardio or muscular exercise of your choice, perform 4 intervals of 40 seconds of work and 20 seconds of recovery, 4 intervals of 60 seconds of work and 30 seconds of recovery, and 4 intervals of 30 seconds of work and 15 seconds of recovery.

Have a blast putting together your own HIIT ratios and sessions! If you're new to Myzone, download the app and find out how you can get moving with the world's first interchangeable heart rate monitor for the gym, outdoors and in water — the MZ-Switch. Register your device.