How Much HIIT is Too Much?

You know the phrase that “you can have too much of a good thing?”

When it comes to exercise, that’s absolutely true! High-Intensity Interval Training (HIIT) is a type of workout that offers a ton of benefits, but can also be damaging if it is performed too often.

Here’s what you need to know about the popular HIIT workout and how much is too much:

What is a HIIT Workout?

When you perform a HIIT workout, you can expect your whole body to exercise. HIIT is a form of standardized exercise that works every major muscle group. It is quick, usually taking thirty minutes or less. Cardio, stretching, and even weight-lifting may be involved. The concept of HIIT is to rotate between different types of explosive exercise rapidly. There are many varieties of HIIT, including advanced workouts.

What are the Benefits of HIIT?

There’s a reason HIIT is so popular. Regular HIIT workouts are included in muscle building regimens and weight loss routines alike. The many benefits of HIIT include:

• High-calorie burn rates
• Easy to stick to
• Time-Efficient
• Boosts endurance
• Increases VO2 max
• Dynamic and diverse

How Often Should You do HIIT?

Like any form of exercise, you need breaks in between HIIT workouts so that your muscles can recover. Since HIIT requires a lot of energy, it’s especially important not to overdo it. Typically, performing HIIT 2-3 days a week will yield benefits without risk of harming yourself.

What are the Risks of Doing HIIT Too Often?

If you are performing your HIIT routine too often, you can do damage to your muscles and actually counteract your training progress. The risks of doing too much HIIT include:

• Muscle strain
• Injury from overworking
• Exhaustion
• Soreness or pain
• Cardiovascular stress

How Can You Balance Your HIIT Routine?

To make the most out of HIIT without overdoing it, there are two things you need to do:

1. Fuel Up for the Intensity of the Workout

One of the reasons HIIT is so popular is because it requires a lot of energy. To practice HIIT safely, you need to be sure you fuel up properly before and after your workout. The macronutrients you consume drastically affects your workout success or failure- aim for plenty of protein and healthy carbs. Pay attention to your dietary timing, too.

2. Alternate with Other Forms of Exercise

Just because you should only do HIIT 2 or 3 days a week doesn’t mean the rest of the week should be sedentary. For the sake of stretching and strengthening your muscles, alternate HIIT workouts with other kinds of exercise like:

• Taking walks
• Going for hikes
• Playing sports
• Doing yoga
• Completing a stretching routine
• Performing mild compound exercises

Is HIIT for You?

Since there are a variety of types and level of HIIT, chances are this workout is a great choice for you. However, if you’re looking for an everyday workout routine, opt for something less intense. Stick to 2-3 HIIT sessions a week to make the most of HIIT benefits (and avoid burnout or injury!)

Looking for a HIIT routine to start with? Use our FREE Advanced High Intensity 30 Minute workout guide.