How frequently should I do HIIT sessions?
Written by
David Nelson
Reviewed by
Prof. William Dalton, Ph.D.The optimal frequency of HIIT combines high-intensity intervals with adequate recovery periods. Beginners should start with two sessions a week, allowing for at least one day of recovery between sessions. Intermediate trainees should attend three sessions each week. After these intense workouts, low-level aerobic activity (such as walking, swimming, or cycling) should be incorporated on alternate days. The advanced trainee can perform four HIIT workouts a week, but this must be adhered to. Always include days of active recovery.
Beginner Protocol
- Two sessions weekly maximum with 48-72 hour recovery periods
- Focus on form mastery rather than maximum intensity
- Combine with 2-3 steady-state cardio sessions for balanced fitness
- Monitor energy levels and muscle soreness as progress indicators
Intermediate Approach
- Three weekly sessions with varied intensity and movement patterns
- Allow 36-48 hours recovery between high-impact workouts
- Include one active recovery day with yoga or swimming
- Track resting heart rate for early overtraining detection
The recovery practices significantly influence your results. Active recovery days should be performed at 50%-60% of maximum heart rate. Hydration needs increase by 30% on training days. Muscle repair requires a minimum of 48 hours between hard workouts. Consistency of sleep pattern helps speed recovery.
It is essential to address any signs of overtraining promptly. Exhaustion lasting over 48 hours suggests that training is being done too frequently. Lack of performance improvement or performance decline indicates a need for additional recovery. Elevated resting heart rate suggests cardiovascular distress. Subjective mood changes and complaints typically accompany chronic overtraining.
Make seasonal adjustments to frequency to allow for sustainability. Reduce to 3 sessions (or fewer) for high-stress cycles. Increase to 4 sessions weekly for low-stress cycles. Periodization enables training to continue while preventing burnout. Rely on your body's feedback more than a rigid scheme.
Read the full article: 10 Key Benefits of High Intensity Interval Training
