4 Tips To Keep Your HIIT Frequency In Check

mature athlete jump roping

Alyssa Bialowas

There are countless benefits of high intensity interval training that effect a person’s overall health and mental well being, such as increasing your metabolism which in turn burns more fat, increases your aerobic endurance, zaps more calories in a workout, and increases your overall body strength and body image. We know that participating in HIIT sessions for 30 minutes is more beneficial to your overall health than regular paced exercise for the same amount of time and that you can set up HIIT circuits just about anywhere. All aside, pushing your body too hard can result in negative implications such as overuse and injury.

Often left out of the discussion surrounding HIIT is the frequency in which to perform it within a week. If you are new to HIIT, a well-seasoned HIIT guru, or an athlete on a team training for results, there are universal frequency tips to follow –

1. Don’t Overtrain.

Do not participate in HIIT circuits every day no matter your fitness level. This form of exercise is called intense for a reason, and pushing your body to the max every single day is impossible to sustain, and can result in injury. To build muscle and gain strength, recovery is crucial, and your muscles need a break such as with yoga-.

2. Fitness Gurus & Athletes.

woman performing yoga in the cityIf you are regularly exercising, and participate in HIIT circuits regularly, interval train 3-4 times per week for maximum results. Alternate your HIIT days with low to moderate-intensity exercise, or vigorous forms of yoga to let your muscles rest and recharge.

Related Article: 3 Reasons You Should Hit The Yoga Mat

3. Beginners.

If you are new to intense forms of exercise, performing HIIT 2-3 times per week will suffice to improve your overall health. So long as you build in 24 hours of rest and recovery between sessions, experts say. Start with 1-2 sessions a week, make your way up to a comfortable place of 2-3 times per week, and as you start to gain your strength and increase your fitness level, settle in at 3-4 times per week.

4. The early bird catches the worm.

HIIT in the morning compared to the afternoon or evening will help you best achieve all of the glorious benefits of HIIT. The morning session will increase your metabolism assisting with all of the calories you consume throughout your day, consistently burning fat as the hours pass after your intensity workout.

Related Article: 4 Tips For Balancing Sleep & Exercise


When it comes to HIIT, it is always quality over quantity. Remember to give your muscles adequate rest time for maximum health and fitness results.

Related Article: Active vs Passive Rest For HIIT RecoveryYou Might Like:

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