HIIT...how often?

halimaiqbal00

I've started doing HIIT on my crosstrainer (elliptical) 1 min going all out on a high level, 2 min slower pace. I do this up to 45 min. My question is, could I do this 4x a week if I wanted, without it having adverse effects on my health? I've heard HIIT workouts should be limited. Thanks!

AllanMisner

If you’re going for 45 minutes, I think you’re doing interval training and not true HIIT training. The high intensity portion should have you redlining your level of effort (For me at 49 years old, it is about 175 bpm). I can keep a solid interval like that for around 30 seconds. I then take about 90 seconds to get back down to the 120’s. I’ll do about 8 - 10 of those and I’m wiped. With a five minute warm up and five minute cool down, I’m done in 30 minutes.

With the interval training you’re doing, you probably can do 3 - 4 times per week. If you’re doing true HIIT, I’d do no more than 2 times per week.

ahamm002

It's hard to really do a "high intensity" interval on an elliptical machine. If you're doing 1 minute on, then two minutes off, for 45 minutes then you're probably not even close to a real HIIT workout. You're just doing lower intensity cardio intervals.

If you want to actually do HIIT try switching to an exercise bike. Pedal as hard you possibly can for 25-30 seconds, then pedal very slowly for 2-3 minutes, and repeat. If you're not completely drained after 6 intervals then you haven't pushed yourself hard enough during the intervals.

jacksonpt

Are you doing any other type of exercise? If not, then it's probably fine, assuming reasonable nutrition. If so, then it depends. Tell us about your complete routine and we can give more meaningful advice.

halimaiqbal00

I also train with kettlebells twice a week, for 45min each time, using a 12,16 and 20kg bell. Very intense. I would like to do kettlebells on Mondays and Thursdays, and said elliptical workout on Sunday's and Wednesday's. I was curious about the HIIT but you guys are right, I'm not wiped out after the elliptical so it must just be an interval workout and not as high intensity as I previously thought