What Is HIIT, and How Often Should I Do HIIT Workouts?
HIIT is an acronym that stands for high-intensity interval training. The concept of HIIT is to perform an exercise all out (or as close as possible) for a short period of time followed by a shorter period of rest. For example, performing box jumps for 40 seconds followed by 20 seconds of rest. Because you're working at an intense level, most HIIT workouts usually take no longer than 30 minutes to complete.
If your goal is to lose weight, burn fat, and build muscle, you should consider adding HIIT into your workout routine. HIIT "gives you a hormonal response that's conducive to muscle growth, and it's more anabolic — where you're developing tissue, muscles, collagen, cartilage, things of that nature," Rondel King, MS, CSCS, an exercise physiologist at NYU Langone's Sports Performance Centre, told POPSUGAR in a previous interview. Because HIIT workouts are done above your anabolic threshold, they elicit a hormonal response (growth hormone and testosterone) that can lead to muscle growth, Rondel explained in a previous interview.
To reap the benefits of HIIT workouts, aim to do them two to three times a week, Rondel said. He also recommends doing two to three days of strength training a week to help you build muscle and burn fat. If you like cardio, Rondel said you can do up to three to four days of cardio a week as long as the sessions are no longer than 30 minutes since cardio can be catabolic to muscle growth.