When researchers talk about HIIT, they're referring to workouts that alternate hard-charging intervals, during which a person's heart rate reaches at least 80 percent of its maximum capacity usually for one to five minutes, with periods of rest or less intense exercise.
Is a 20 minute HIIT workout enough?
If your workout lasts any more than 30-minutes, you're probably not working hard enough to optimize the benefits of HIIT. But if the question is, what is the optimal duration for a HIIT workout to be the most effective, I would say 20-30 minutes.
What are 3 HIIT workouts?
- High knees: (45 seconds on, 15 Seconds rest) x 3 sets.
- Jump squats: (30 seconds on, 30 Seconds rest) x 3 sets.
- Mountain climbers: (40 seconds on, 20 Seconds rest) x 3 sets.
- Push ups: (30 seconds on, 30 Seconds rest) x 3 sets.
What are example of HIIT workouts?
- Using a stationary bike, pedal as hard and fast as possible for 30 seconds. Then, pedal at a slow, easy pace for 2–4 minutes.
- After jogging to warm up, sprint as fast as you can for 15 seconds.
- Perform squat jumps as quickly as possible for 30–90 seconds.