How many times a week should you do HIIT to lose weight?
If you want optimal results, you'll lift weights 5 times per week, and do HIIT cardio 3 – 4 times per week, for about 25 minutes per session. I then go lift for 45-60 minutes and my post-workout meal of about 40 grams of protein and 100 grams of carbohydrate is the first of the day.
A typical HIIT session should last anywhere between 4 minutes (like Tabata) and 15 minutes. Overuse injuries can arise if workouts are too long; cap HIIT workouts at 30 minutes.
- Exercise plays a critical role in long-term weight management, and committing to only 15 minutes per day is not likely enough to support weight loss or management. Fifteen minutes is a good place to start, but at least 30 minutes a day (ideally 45-60 minutes), five times a week produces the greatest results.
- Because of the style of exercises and workout structure you can expect to burn 8-12 calories per minute giving you a total burn of 261-374 calories for this 30-minute routine.
- Resistance exercise is any form of exercise that forces your skeletal muscles (not the involuntary muscles of your heart, lungs, etc.) to contract. An external resistance (such as heavy weights) is used to cause the contractions, and those contractions lead to increases in muscular mass, strength, endurance and tone.
They concluded that both HIIT and weight training produced more afterburn than cardio for up to 21 hours post-exercise, but, surprisingly, they also noted that theirs is the only study showing that HIIT has a higher afterburn than cardio when the workouts burn the same number of calories.
- They concluded that both HIIT and weight training produced more afterburn than cardio for up to 21 hours post-exercise, but, surprisingly, they also noted that theirs is the only study showing that HIIT has a higher afterburn than cardio when the workouts burn the same number of calories.
- Jogging is a moderate-intensity cardio workout performed at a constant level of exercise intensity. There are benefits to both HIIT and constant-intensity exercise such as jogging. Depending on your goals, such as fast weight loss or quick conditioning, HIIT may be better than jogging.
- Steady-state cardio workouts are as simple as they come. Steady-state cardio is aerobic: It requires oxygen and is fueled mostly by stored fat. HIIT, by contrast, is anaerobic: The work intervals don't rely exclusively on oxygen, and are fueled mostly by stored carbohydrates.
Updated: 19th September 2018