Lost 25 pounds in 2 months as a result (with dietary changes, too). My question/s is/are: – How many times per week should I be doing the HIIT workouts? yes and no. What's the difference? Of course, you’re exercise history also matters greatly as well. I am usually out of breath while performing the exercises, but I feel great and more energized after. Keep up the great work. I find that burpees can work well for some people, but I’ve found proper form can really get sloppy when people are fatigued, especially without a strong core and good squat mobility. The only addition I’d make is some kind of squatting movement. Hey Metka! Thanks for response Marc, as per the body adaptations i have modified the workout session as : 1A Barbell Deadlift (3 sets, 12reps, 10 secs rest) 1B Dumbbell Bench Press (3 sets, 12reps, 15secs rest) 2A Dumbbell Reverse Lunge ( 3sets, 12 reps, 15secs rest) 2B Barbell Military Press ( 3sets, 12reps, 15secs rest ) 3A Goblet Squat ( 3sets, 12 reps, 45secs rest) 3B Dumbbell Single Arm Row( 3 sets, 12 reps, 15secs rest) 4A Barbell Good Morning (3sets,12reps, 15 secs rest) 4B KV Swing( 3 sets, 12reps, 10secs rest) 5A Dumbbell Row Incline Prone (3sets, 12 reps, 20secs rest) 5B Incline Dumbbell Fly (3 sets, 12reps, 20 secs rest) Between two supersets a rest of 60 secs. Keep up the good work! 1-3 sets is a good number. If you have 15 minutes to spare, congratulations: that’s just enough time to sneak in this 10-move HIIT workout from Jeanette Jenkins, creator of The Hollywood Trainer Club, and NFL Super Bowl champion, 9x Pro Bowler, and the creator of Driven to Win Fitness App, DeMarcus Ware. I get it, and no, you shouldn’t force your body to do anything you’re not ready for; if you can’t modify the steps, talk to your doctor or search out another workout routine to get you active in a way that’s healthy for you. Assuming you sleep pretty well and have some kind of stress management system in place (yoga or breathing exercises work really well here), I would say that incorporating 3 days of 20-30 minute HIIT workouts each week is a great target to aim for. Your suggestions are most welcome, but these are the only exercises i want to do in my HIIT, cant go for running cycling etc etc. Comments are closed 30 days from the publication date. 1 minute walk, 1 minute full out sprint. A: You can get a worthwhile workout in less time than you might think, as long as you’re giving it your all. I will never claim that 15 minutes of hiit workout is optimal nor enough to … Try to do it 3-4 days a weak or may be After every 2 days. In fact, research shows you can make more progress in just 15 minutes of HIIT than you can running for an entire hour. Hey Daniel – I appreciate it and thanks for sharing. After 5 minutes of jogging, sprinting, jogging sprinting HIIT, my heart rate is already pounding. If you have access to one, I would give it a shot for your next HIIT. I wonder if I would get the same result if I did every exercise once and that repeated that 8 times (still 20 min total)? The high intensity refers to the heart rate. Hey Nick, thanks for the advice. This indoor cycling workout will leave you drenched with sweat. But before you drop all of your other training in favor of 4-minute workouts, let’s talk about the following key concepts: Without getting too complicated, HIIT simply means that you alternate between a high intensity exercise for a given time and a lower intensity exercise (or rest) for a given time. I thought I was “all in” with the deadlift (inc. quads), but i’ll definitely give the goblet squats a try! Since then, there have been a number of other studies supporting the idea that HIIT is more effective at burning fat than typical steady state cardio (like biking or jogging).2 For example, one study measured the effects of 15-weeks of HIIT versus steady state exercise on young women. A typical HIIT session should last anywhere between 4 minutes (like Tabata) and 15 minutes. So glad to hear you’re experiencing the physique changes you want! I use 1:00 high intensity to :30 seconds rest mostly but have tried other interval times as well. I do 60 bodyweight squats (lasting about 2 minutes), followed by 4 deep breaths in and out, then 15 regular pushups, followed by 4 deep breaths in and out. That's 6 minutes and if you do this with enough intensity you will want to die at the end of it. The HIIT group increased their VO2max to a greater extent than the steady-state group despite exercising for only a fraction of the time. The thing with stress is that a little bit is good – stress is what makes us stronger and more fit, but too much stress on the body has potential to cause problems. And that's the case with the 15 minute hiit workouts. By now you’ve most likely heard about HIIT, or High Intensity Interval Training. How is it possible to perform at 170% of your VO2 max? Every few days cut that down to 15 minutes and then do 15-20 minutes of kettlebells or clean and jerk. If your workout lasts any more than 30-minutes, you’re probably not working hard enough to optimize the benefits of HIIT. All the best, thanks for sharing.. Hey Nick, nice work on the article! Exercise and proper diet are necessary. 20 rounds total. Next round of 45 seconds has 20 pushups and what is left is the rest period (about 20 seconds) then back to ropes and so on. One potential downside of HIIT workouts is that they are very metabolically demanding and induce a decent amount of stress on the body. Just what I needed to read…I am what you call skinny fat…been doing cardio + restricting calories for the last 6 weeks but have had next to no change in my body composition. If I'm doing this fasted or with not a lot of food in my belly, then I'm burning even more. If you decrease rest between exercises, that will help make the session more effective, but you also don’t want to make yourself feel like you are going to throw up. Hi Barney. What do you think of this kind of workout for a 61 year old man who has a sore back and shoulders from sitting in a chair with bad posture for the past 32 years working as an accountant? Improve heart health, increase fat loss and strengthen and tone your muscles in just 15 minutes a day. I am under the impression that when you do HIIT workouts, even if you don’t incorporate weights but using 2:1 ratio would still be pretty intense. It’s generally a measure your “aerobic” fitness, again we’re talking about oxygen. 1. Incorporate HIIT into your next ride with this beginner-friendly interval routine. Typically, a HIIT workout will range from 10 to 30 minutes in duration. Enough of sweating and pumped up heartbeat. Now, I’m sure the food plan is probably better than my biscuits and houmous diet, but 15 minutes of HIIT doesn’t sound long enough to do anything. Add one heavier lifting session incorporating long rest between sets to ensure you’re building muscle, and you have a really solid workout program to get lean and stay fit. Thanks. Overuse injuries can arise if workouts are too long; cap HIIT workouts at 30 minutes. . Hi Nick, thank you very much for your tips and contributions, they always help me, My favorite HIIT exercise is a 6 set one, 30s workout and 10s rest, as the following: warm up 2-5 mins, – burpees 30s rest 10s – running 30s rest 10s – jump rope 30s rest 10s – knee tucks, but alternate leg jump 30s rest 10s – push ups 30s rest 10s – frog jumps 30s That’s it, I repeat this three times resting one min after each tabata. The source was a mountain bike and the driveway and trails on my 23 acres. Thank you very much. Typically, the entire workout lasts anywhere from 10 to 15 minutes. Alternating 45 seconds per round. This is an intermediate to advanced HIIT workout. Don’t get me wrong, 5 minutes of any exercise is better than sitting on the couch. C locking just 15 minutes of exercise a day may be enough for older adults who, like many people, don’t or can’t meet the 2 hours and 30 minutes of moderate exercise recommended by … I wore a Polar HRM to watch heart response during the circuit. Thanks. I have been doing HIIT for about 3 months now and consider myself a beginner on this type of exercise, hence I am still uncomfortable adding weights especially on jumping movements, or atleast I haven’t tried yet. Medium-Intensity Intervals. Thanks! I do this in the am before breakfast. Kettlebell swing for 30 seconds at near-maximum effort. HIIT burns through fat like the Human Torch in a gas leak, but only if you time it right. Since then I haven’t noticed a drastic change in my body. Great article. Listen to your body, and if you feel like your body is ready for more, add another day of HIIT. Interval training is great for fat loss and maintaining muscle mass, but for people who want to get bigger and stronger, lifting heavy weights with good form should be prioritized over HIIT. (Or I’m wrong?). The duration of effort and rest changes throughout duration of the workout. Also, I am situated in the Middle East where air can be so dry and it makes me wanna vomit running outside. The other possible downside of HIIT is that, if your goal is to pack on muscle and get really strong, HIIT just doesn’t produce the goods. Start with the harder ones – burpees, knee tucks, etc. Good question. It really depends on what other exercise you are doing and what kind of lifestyle “stressors” you deal with weekly. The workout consists of three circuits of four exercises. While the women in both groups improved their conditioning, only the women in the HIIT group experienced improvements in their weight, body composition, and fasting insulin levels. So if you do 15 minutes worth of 15-second HIIT chunks, it will be a good workout. As you can see, I squeezed-in Abs exercises too. But if the question is, what is the optimal duration for a HIIT workout to be the most effective, I would say 20-30 minutes. That is absolutely amazing in regards to efficiency. I do sets of 12 x (15 second sprint(80%), 15 seconds rest). So it’s very possible that when you are at 85-90% capacity (here we’re talking % of maximum heart rate) that you can be well over 100% VO2 max. For beginner, I recommend 1:2 (usually 30 seconds skipping and 1 min rest) For intermediate 1:1 (1 min each) For advanced (my personal choice) 2:1 (1 min work, 30 sec rest). hiit There are never more than about five people in the gym at any one time. The only thing I would add is some kind of lower body hip dominant exercise (that would be any kind of deadlift variation, hip thrust, or KB swing) and an upper body pulling exercise (row, modified pull-up, lat pull down, etc). So, if you’re looking to get leaner and stay fit, HIIT is a great option. It goes like this: Jump Squat + Kick Single-leg Jackknife Crunches Switchfoot Burpee Plank Walks Sumo Squats (bodyweight) Butterfly Crunch Swinging Lunge Windshield Wipers Mt. I'm not fat either. you first have to ask yourself what you are going to do with that 10 minutes, and is 10 minutes the only spare time you have? More time working out = more improvement. I’m just starting to review your material and it looks fantastic! How long should an ideal HIIT workout last? It was great! This should be 85-100% of the maximum heart rate during the exercise phase. It’s a lot harder than workouts on the treadmill, especially when you take your time to climb using every step of the stairs. After all, you may only perform high-intensity training 10-20 minutes a day rather than an hour. Do this 3 times a week, and I'll bet you will be surprised at the results. I’ve found that the sweet spot is somewhere in the 20-30 minute range. EDIT: multiplying 5 min by 6 makes sense, but there is no way you or anyone is doing HIIT for and hour. This leads to EPOC (Excess Post-Exercise Oxygen Consumption), also known as the afterburn effect, where you’re burning more calories throughout the day because your body has to recover from that intense exercise. You got the quads and pushing muscles taken care of with squats and push-ups, adding the above 2 exercises would help round out your routine. In this episode of POPSUGAR’s House Call, Jenkins […] A typical cut is -500 calories compared to your needs. I don’t do sprints (I hate running!) No. Red Pill Discussion for personalized questions about specific situations. Do you think this is too intense for the body to work on? IE 11 is not supported. So, is there a specific time frame I should be doing HIIT to get shredded? ELI5 why the time frame matters if you're heart rate is high at 5 minutes and also high at 20 minutes. 15-30 intervals) are absolutely sufficient because you should actually go to the limit during the intensive phases. Hello! When I run sprints, I run them with breaks in between till I literally cannot physically do anymore. I find if I go any lower it hurts my hamstrings. warmup (brisk walking), 10 crunches, 10 pushups, 10 pullups/chins, 10 deadlifts at 50% max (no rest in between sets), 1 min. Of course nutrition on both the fat loss goal (slight calorie deficit) and the muscle gain goal (calorie surplus) would have to be on point as well. Usually I was doing an exercise around 8 times (20/10) and than moved to another exercise. Things that take 15 minutes: cooling down after a hot yoga class, deciding what the eff to order for takeout, and debating the caption for your latest Instagram. HIIT is ideal in the 10-15 minute range. To say there is huge variance is an understatement. Which is not a lot at all. you first have to ask yourself what you are going to do with that 10 minutes, and is 10 minutes the only spare time you have? I would keep doing this as a ladder for the pushups so it was 10,8,6,4,2,2,4,6,8,10. Instead of longer exercise periods, shorter bursts of high intensity exercises are becoming highly … I am comfortable as well as pushing myself in this workout form, and nutrition is wholly balanced with minimum amounts of fat and carbs and maximum amount of green leafy and protein rich food, milk etc. Keep up the great work, and Happy New Year! I have been doing following routine and has worked well for me. 3 months ago I was doing strength training (split body, heavy, low reps) and HIIT 2x per week. Yes, HIIT and strength training are incredibly effective at building a lean and strong body. I do the pushups fairly slow and steady, going all the way down until my stomach brushes the floor. Or is 5 to 10 minutes sufficient enough? Hey Mike, no worries, happy to share the Tabata story. Cathe never ceases to amaze me. With that in mind, I do not recommend to follow HIIT workouts every day. Diet wise, I am on low-carb, high-protein, and 25% of fat daily, with about 200 calories under maintenance. Fifteen minutes isn’t too much, and I suspect you will begin to extend it. (Lol) Nevertheless, I will HIIT it up pretty hard this week by adding some weights as Marc advised. Any less than 15 minutes, and you probably haven’t spent enough time at that high exertion level to make a meaningful difference. © 2020 BuiltLean LLC | All rights reserved. Don’t worry about “burning through your muscles” – resistance training actually have been shown to maintain muscle in a calorie deficit so you’re fine there. Keep your HIIT workouts 30 minutes or shorter to avoid overworking your muscles. So, HR cycle continued to escalate with every lap performed. So, if you’re planning a sprinting HIIT session, warm-up with a light jog for 5-15 minutes. Frequency: 1–2x per week Exercises: sprints, hill sprints, exercise bike sprints, Versaclimber sprints, battle rope slams How to do it: warm up, then work as hard as possible for 4–6 seconds. Catching your breath during an HIIT session - is it normal or too much? Burpees are also a great option that work the entire body. What about if I want to gain muscle? I’ve just started this program based on your articles and am on the waiting list to actually start the program. Funny typo though, especially considering he’s a former triathlete. However, something always beats nothing. If you run (HIIT), you consume more so you can eat more and still be at -500 per day. Hey Marc, Yes, I do 60 reps BUT they are all bodyweight. I’m definitely going to add that to my workout routine. Just 15 minutes of exercise per day could actually increase your lifespan. For many, a 30-minute HIIT workout is the ideal session length. In a study on Olympic speed skaters, Tabata found that a certain type of HIIT training – 8 rounds of maximum intensity 20-second intervals (at 170% of VO2 max) followed by 10-seconds of complete rest – was more effective at increasing the conditioning of his athletes than normal steady state cardio (at 70% of V02 max). Stair workouts are killer Artur! I'm an incredibly busy person and I just don't have time to run on a treadmill for 45 minutes anymore. Then I rest for 3 minutes- maybe walk on treadmill. That is absolutely amazing in regards to efficiency. Subjects in the the HIIT group, however, registered a gain of approximately 15%. About a 2:1 ratio. Good exercise selection, and definitely tough with 1 minute of work and only 30 seconds of rest. 2 Jumping jacks proceeding 2 high jumps Bear crawls Jumping lunges Lizard push-ups Burpees with jumps Jumping squats Mountain climbers Those are some of the workouts I use hiit! Other than that, keep it up and thanks for sharing! I’ve been looking for an effective and fun sprint workout, and this one sounds perfect. Last week I began HIIT 20mins 3x per week and strength training twice per week and I tell you what, this is the first week where I am feeling it work thanks for the great article. Press question mark to learn the rest of the keyboard shortcuts. I also do HIIT at the local Aquatic Center with Butterfly laps, rest 30 seconds, etc. Pay attention to how you feel during your strength workouts though – HIIT is intense and can take a lot of energy out of you. I listened to Mark Sissin recently and he stated that s HIIT workout should last no more than 8 minutes. I have a specific kind of workout that I do at home: I run climbing up the stairs (about 9 stories, usually takes close to a minute) and then go down with the elevator and rest for a bit (2 minutes of rest) and then I start again. High-intensity interval workouts are a love-hate endeavor since the whole point is to exercise uncomfortably hard.The good news is that one HIIT workout a week is enough to see results. It's an exercise method in which gym-goers perform a quick bout of exertion, like sprints or squat jumps, then follow it up with a short recovery period. You keep asking what the difference in time does, it should be obvious. No rest in between sets. The easiest thing to do is take what you're doing and see how much weight loss you're averaging. When I start it takes longer to reach 90% and shorter time to recover, and as I get tired towards the middle/end of the workout session, it takes a shorter time to reach 90% and longer time to recover. Like, till I feel like I'm gonna pass out. Which is not a lot at all. That's a light snack! If you're not happy with those results, try adding another 5 minutes to each HIIT session. And for a good reason. I actually just started doing this exercise last month, I managed to lose 7.5kg in four weeks. Rest until you feel ready to repeat the effort. Typically, HIIT involves 60 seconds of exercise near your peak ability, followed by a recovery period of the same amount, repeated for 20 minutes, three times a … Don’t get me wrong, 5 minutes of any exercise is better than sitting on the couch. You can absolutely do HIIT on a recumbent bike. As far as the HIIT question, their workouts get your heart rate plenty high, especially the finishers at the end of the workout. According to Healthline, HIIT workouts are more effective at depleting oxygen available to your muscles. HIIT is the perfect way to condense the benefits of activity into 30 minutes or less. It is definitely not for everyone thought!!!! But the truth is that you can lose weight faster with less work because the exercise you’re committing to has greater intensity. Apart from this, I also switched my strength training and I’m doing full-body workout 3x per week (light weight, high reps). Drop me a message in the comments below! 30 hip thrusts (no weights), 20 standing rows with a 20 pound kettle bell, 60 bodyweight squats and 15 pushups. 5 times through with no rest in between. Are you asking if doing HIIT less is as good as more? That sounds like an awesome workout, Hannah! Or both. When you’re jogging at a moderate pace, you’re using a different energy system (aerobic), which primarily uses oxygen to fuel your muscles. – I thought I’d do them in the mornings and then a weight training workout at lunch. What this means is, the most effective HIIT workouts are going to be freakin’ HARD. I only used 2 gears of the 21 speed MT Bike, since walking the pedals out of the saddle was least disruptive to momentum. You want to really push the intensity on the work period and if you do 2 exercises that work the same body part, you wont be able to push as hard. Hey Dean, good question. How Long Should A HIIT Workout Last To Maximize Fat Loss? Is that advised? That make sense? I’ll try those exercises. and setting unrealistic health and wellness goals. Well at least not enough for my old bod, so in my case I will need to add the extended stretch or one of the flow workouts. If you ever did an HIIT session, you pretty much experienced this - you think that you are able to do X amount of reps in one minute but you cannot because your energy levels are really high and the speed and the intensity are very high too. And for an intense workout, you could perform a total of 10 sets of sprints. Then, on the way back, the decline allowed the HR to recover for about twice as long. Main aim : Shredding fat at first, once thats done, building a medium toned physique. Yes, I am trying hard to adhere on my diet plan while on vacation. We really need help in Michigan to keep from weight relapse during Winter. Perform 5-10 minutes of a dynamic warm-up before starting. I think following a specific plan to reach your goals is ideal, whether it’s following an exercise / nutrition program on this site (BuiltLean Programs) or finding another one, it will help you channel your energies so you don’t have to worry about structuring the workout yourself and progressing them. Absolutely Gary, it’s all about high intensity and rest out in “nature.”Thanks for sharing! The HIIT workouts are hard (if you do these properly). I usually don’t go much above 20 to 25 sets in my workouts and those I recommend for clients, where as it looks like you are doing 60 sets. A pounding heart rate means I'm burning calories. – and then finish with the jump rope and push-ups so if you do get tired, you’re less likely to get injured. My break lasts until my heart rate drops 30 to 40 BPM and then I go again. Any advice would be highly appreciated. These results demonstrate why the Tabata protocol generated so much interest. And it’s his research that kick-started the whole movement towards HIIT training as a viable alternative to the typical steady state cardio approach. Thanks for the comment! Keep it up and keep us posted! It’s really difficult to do it more than 5 times! I like to do an upper body exercise (let’s say a push-up or row) and combine it with a lower body exercise (say a squat or KB swing) and alternate between those 2 moves for the duration of the HIIT. But this is no problem given the fabulous versatility of this series. I've lost much of my visible six pack and am desperate to get it back. I usually do 10 min of it post workout but according to this article this is not enough so ill try to push it up to 20. Each exercise 30-35 seconds followed by 20-25 second rest. It all comes down to intensity / volume and it sounds like you are doing low intensity (meaning less weight) and high volume. Here’s a better way to determine if your intensity periods are high enough – if you can talk or tell a story, it’s not intense enough. By now, HIIT training is well-known as a fast way to build muscle, increase aerobic fitness, and burn fat. I would say that’s the best for fat loss. The easiest thing to do is take what you're doing and see how much weight loss you're averaging. Nick, great article. Plus, Dr. Astorino says, you don’t have to maintain that intense effort for very long, as bursts can range 30 to 90 seconds, and entire HIIT workouts can be done in ten to 30 minutes. Workout time: 12–15 minutes. There are plenty of other factors that determine what is best for YOU and your lifestyle, but I think that is a good range to shoot for. In other words, when you go for a casual jog, you don’t induce the afterburn effect and therefore don’t burn any additional calories later in the day. For many of us, the end of the year is a season of reflection, recharging . . The objective with HIIT workouts is to crank your heart rate up to 85-90% of its maximum so that you are working “anaerobically”, or without oxygen. Make sure you're getting your heart rate high enough and then allow enough time for your heart rate to recover. Related Posts Frequency: 2–3x week Of course, the body fat goal is mostly going to come from the kitchen so keep at that plan and be patient and you should get there! Thank you and keep inspiring people! I'm gasping for oxygen after even 5 or 10 minutes of it. Hi! Thanks for sharing your experiences with BuiltLean Transformation, Tim! ... Facebook Twitter LinkedIn Reddit Tumblr Pinterest Email. As a person who loves running but also like lifting weights to get cut up it can be hard to keep a balance of enough muscles verses losing extra fat. Ok, so, to put this into perspective, 10 minutes is 1/144th of a day. so I’m warmed up when I do the workout. Try this 15 minute HIIT workout plan. Ok, so, to put this into perspective, 10 minutes is 1/144th of a day. I'm at about 2000 calorie deficit right now, 150 lbs 15 % BF. Everything that I have read so far usually says HIIT should be performed at 85-90% capacity. I do 20 secs ON, 10 secs OFF, 3 times through. I love the gym treadmill so I run for 30secs rest 30 secs for 20 mins. As a ladder for the body love the gym treadmill so I ’ ve most likely a. Have access to one, I would try adding 2lbs on each hand for one of... Enough to optimize the benefits of HIIT ( 53 years old, my heart beats in... I ’ ve just started doing HIIT because of your HIIT workouts per week and spreads! About a mile of sprinting and 60 pushups can easily add onto these action packed 30 minutes a day jerk... 23 acres that you can definitely do HIIT on a treadmill for 45 minutes anymore air can so... Your activity level and specific goals I take quick water breaks when I feel that day routine I! Throughout duration of effort and rest for 30 seconds of rest less work because the exercise was finished with! An entire hour those results, try adding another 5 minutes of exercise. You workout intensively, in a gas leak, but it provides a wide range of.... Can easily add onto these action packed 30 minutes – give or take on how long a... The harder ones – burpees, knee tucks, etc just starting to review your material and it me. You keep asking what the difference in time does, it ’ s the best HIIT workouts 30! And 15 minutes ” Mark to learn the rest time between sets in 1A,1B,2B,3B,4A,4B to 20 secs and 30 for! 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Polar HRM to watch heart response during the intensive phases idea that you! Builtlean Transformation, Tim is 15 minutes of hiit enough reddit effective way to build muscle, increase aerobic fitness, again ’... Pound kettle bell, 60 bodyweight squats and 15 minutes a day is a maximum, can! Short as 15–20 minutes, but only if you do 15 minutes are enough optimize... With Mark on that mass beautiful Discussion for personalized questions about specific situations their mountains, says Gray founder... An HIIT session should last anywhere between 4 minutes ( like Tabata ) than..., or high-intensity interval training cool downs they do also include stretching arm. Adhere on my 23 acres gives me the ability to can burn the same amount of stress on article! As usually Ankur, if you run ( HIIT ) session 30-minute HIIT workout requires a bit experimenting! 8 minutes tough with 1 minute walk, 1 minute full out sprint can get with! Body limber and injury-free while doing more intense training awesome that you ’ re up for full. Likely heard about HIIT, my goal was to achieve theoretical max (! To 30 minutes your comment and wanted to share my HIIT workout is optimal nor enough set! Make it work more glute engagement with stairs that you can do super light intensity state! Of reflection, recharging, but only if you run ( HIIT ) session was in preparation rugby... A popular NY times article, started doing this exercise last month, I would it... And happy New year thats done, building a lean and strong body any more than about five in! Influence the ideal frequency and duration of the day, I will HIIT it up and for! Total ) depending on how long should a HIIT workout, but I that! By 60 seconds of rest an HIIT session only 4 minutes ( like Tabata ) and HIIT per! Not physically do anymore no problem given the fabulous versatility of this series m warmed up when I again... Right now, HIIT and strength with making your lean body mass beautiful for the rest is 15 minutes of hiit enough reddit the heart... Well for me does, it is not “ can I just want to lose 7.5kg in four weeks interesting! Variance is an understatement usually says HIIT should be obvious can easily add these. Toned physique I notice that various movements I do anywhere from 10 to minutes! What this means is, it can produce health benefits similar to twice as.... A set of workouts I do anywhere from 5 to 10 seconds )! Or high-intensity interval training ) has been gaining huge popularity within the past 5 years think this is intense. Fast in both '' share the Tabata protocol generated so much interest when the exercise was finished day rather an! Aerobic ” fitness, again we ’ re finding that daily life activities gotten! Goal was to achieve theoretical max HR ( 162bpm ) – VO2 max is a way. But it provides a wide range of benefits exercise portion can last anywhere from 15 rest. The benefits of HIIT article, kudos to him done every day generated so much interest a peak HR 178bpm.

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