In HIIT, how many times a week should you do hiit workouts?HIIT, orHigh Intensity Interval Training, is very popular in gyms right now. And with all these incentives around you, you are tempted to train very often to reap themultiple benefitspromised by this form of exercise.

However, many athletes make the mistake ofunderestimating the muscular effort requiredand theenergy expendedduring aHIIT session, which can causeovertraining. However, the advantages are there for those who know how to take advantage of them! In this article, we will reveal everything to you and answer the question:HIIT, how many times a week?

HIIT, how many times a week? Focus on this form of exercise

HIIT is a type ofcardiovascular exercisethat involvesshort bursts of high-intensity workfollowedby low-intensity recovery intervals.

On a scale of 1 to 10, your average run or cardio session might involve a steady effort of around 5 or 6. In aHIIT workout, however, you’ll alternate betweenpushing intervalsat a level of effort of 7 or higher. andrecovery intervalsat aminimal effort level.

As for how long each interval lasts and what exercises you do, it’s all up to you. Typically,work intervalslast between 30 seconds and 3 minutes, with rest intervals of equal or even longer duration.

Because of thesehigh-intensity efforts, most HIIT workouts last between20 and 30 minutesin total. And for HIIT, how many times a week should you train to have thebest slimming and muscularresults?

HIIT, how many times a week? The answer

3 to 4 workouts per week…

Given the promise of HIIT, you’re not the only one tempted to do as much as possible. Yet the fact is, if you’re really doingHIIT correctly, you’re puttingsignificant stresson yourcardiovascular and musculoskeletal systems.

For this reason, you can not do this every day. SoHIIT, how many times a week? While this number also depends on your current fitness level and goals, a good rule of thumb is todo one HIIT session every other day, which works out to about3-4 sessions per week.

This way, you get all thebenefits of HIITwhile ensuring enough rest time for your muscles. With intervaltraining, you should know that the less you do, the better! It is crucial to prioritize thequality of sessionsand exercises over their quantity.

… including two bodybuilding sessions

Do you want togain muscleorlose fat? If your goal is to train four times a week, we recommendtwo HIIT sessions and two strength training sessions. For these last workouts, you have the choice betweenfull-bodyorpush/pullorupper body/lower bodydivisions.

It’s up to you to decide. But always keep in mind the importance of rest time: if you do heavy resistance training for the legs one day and then do HIIT sprints the next, your legs will be sore and not fully recovered for HIIT.

For best results, try scheduling a day of rest or doing yoga in between. Simply put, stay active every day as it’s good for your physical and mental health. But if you’ve maxed out your three times-a-week HIITsessions, schedule a yoga class instead if you feel like moving your body.

HIIT, how many times a week? Associated risks

The risks of overtraining

It is very useful to ask yourself: “HIIT, how many times a weekcan I train safely?” Because many athletes underestimate the impact of this form of exercise on their bodies, while it is far from trivial! The obvious risk is that ofinjury.

And your risk of injury fromovertrainingskyrockets when you don’t give yourmuscle tissueenough time to repair and grow. When you train two days in a row, it’s like you’re not building muscle, but rather wearing it down.

And don’t forget:mental exhaustionis also a reality. If you do too much HIIT, after a while, your mind will start to lag. You’ll feel tired, unmotivated and not look forward to your workout.

If you are not mentally invested, yourperformancewill suffer, as well as theform of execution of your movements, and this can again lead to overuse and injury.

Recognize the signs of overtraining

First of all, if you try todo HIIT every day(or almost every day), keep in mind this sentence:“If you can do HIIT every day, you’re not doing it right. “.

However, even if you stick to around three sessions a week, watch out forsymptoms of overtraininglike trouble sleeping, higher than usual resting heart rate, irritability, excessive soreness, and poor performance. poor, all of which indicate a need for rest.

The answer to the question:HIIT, how many times a week? therefore also depends on your physical condition. Listen to your body and listen to it if it tells you it’s tired.

Don’t worry if you need toslow down your athletic pace. HIIT willalwayshave a valid place in your routine. Low-intensity workoutsnot only offer benefits forweight lossandheart health.

HIIT, how many times a week? The benefits of this form of exercise

We all want the fastest, most effective way to getback in shapeso we can do other great things in our lives. So, the idea of ​​being able to train forsuch a short amount of timeand get results, rather than running out of steam on the treadmill for hours on end, is really exciting.

Before talking aboutHIITandhow many times a weekyou should train, here are its main benefits:

• Research shows that HIIT helps repair our metabolism by reducing tissue inflammation and causing the body to improve its ability to use and burn energy. This means you’ll burn fat faster, but also keep burning calories long after your workout is over. This is a phenomenon known as EPOC, or excessive post-exercise oxygen consumption.
  
• More energy: you will simply be able to do more during these sports sessions. The objective is not to be tough, but to give everything during the sessions. It is therefore an excellent way to let off steam, which allows you to spend yourself in record time. By adding periods of rest and then resuming the effort, it allows you to exercise cumulatively over a longer period of time.
  
• Muscle strengthening: HIIT offers the advantage of being a mix between cardio and bodybuilding. If you want to lose fat while maintaining a toned and vigorous body, then interval training is very effective. Thus, you burn calories while limiting muscle wasting.
  
• Suitable for all levels: since interval training is entirely modular, beginners and experienced athletes alike will benefit from it and can progress by choosing exercises adapted to their level.
  
• Practical and simple,HIIT requires no special equipment and can be done easily from home. You can train at absolutely any time since you only need 30 short minutes to perform an intense and effective session.

In summary: HIIT, how many times a week?

SoHIIT, how many times a week? Although it all depends on your physical condition and your sporting level it is generally advisable not to exceed 4 weeks of HIIT per week If possible, split your workouts into 2 weight training sessions and 2 HIIT sessions to build muscle and burn fat at the same time. The best of both worlds

Otherwise, you risk injuring yourself fromovertrainingor simply self-sabotaging all your muscular efforts by overtraining. HIIT is still a form of exercise that offers many benefits, and it would be a shame to skip it when you are already putting in so much effort. Now you will know how to answer the question: “HIIT, how many times a week?” question: “skip