What are common HIIT mistakes to avoid?

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Published: November 23, 2025

Updated: November 23, 2025

When performing explosive movements, a breakdown of form may result in serious injuries while carrying out high-intensity interval training. When jumping and lunging, it is essential to maintain proper joint alignment to protect the knees and back. An inadequate warm-up fails to prepare the muscles for maximum effort fully. Spend 5-7 minutes warming up for a workout.

Form Breakdown Risks

Arched backs during burpees strain lumbar vertebrae excessively
Knee valgus during jumps damages ACL ligaments over time
Over-rotated landings after box jumps cause ankle sprains
Solution: Film sessions monthly to spot alignment issues

Warm-Up Deficiencies

Cold muscles tear more easily during explosive contractions
Insufficient heart rate elevation limits workout intensity capacity
Missing dynamic stretching reduces joint mobility range
Solution: Follow RAMP protocol - Raise, Activate, Mobilize, Potentiate

Hydration and Recovery Oversights
Mistake	Consequence	Prevention Strategy
Electrolyte Neglect	Muscle cramps and dizziness during intense intervals	Consume sodium/potassium drinks for sessions >30min
Insufficient Rest Days	Cortisol spikes and performance plateaus	Schedule 48-hour recovery between HIIT sessions
Hard Surface Training	Shin splints and stress fractures development	Use grass or padded surfaces for jumping movements

Based on ACSM position statements

Hydration and Recovery Oversights

MistakeElectrolyte NeglectConsequenceMuscle cramps and dizziness during intense intervalsPrevention Strategy

Consume sodium/potassium drinks for sessions >30min

MistakeInsufficient Rest DaysConsequenceCortisol spikes and performance plateausPrevention Strategy

Schedule 48-hour recovery between HIIT sessions

MistakeHard Surface TrainingConsequenceShin splints and stress fractures developmentPrevention Strategy

Use grass or padded surfaces for jumping movements

Based on ACSM position statements

Hydration needs increase drastically during HIIT. Drink 7-10 ounces of water every 20 minutes to perform at your optimal level. Electrolyte imbalances can cause fatigue and cramping in the early stages. Include sodium and potassium for longer sessions. Replace lost fluids/fluids lost due to sweat to eliminate strain on the cardiovascular system.

The surface selection can greatly influence the health of our joints. Concrete adds to the impact forces involved during jumping activity. Grass or rubber mats have more effective shock-absorbing properties. Pay attention to what your body is telling you if your joints are sore. It is better to change activities than to endure the pain.

Supervision of recovery affects results. Schedule mandatory recovery days between training days. Follow rises in morning resting heart rate indicating insufficient recovery. Regular *Foam rolling* reduces muscle soreness by 30%. Active recovery maintains mobility without damaging strains.

Read the full article: 10 Key Benefits of High Intensity Interval Training

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