What happens if you do HIIT every day?

Doing HIIT every day can limit your body’s ability to rest and recover. It may lead to fatigue and decrease your overall performance. Most people find that taking rest days between sessions supports better, lasting progress. Stick to 2-3 days a week ( 2 ).

How much rest should you take between HIIT intervals?

You should rest for two to three times as long as your work interval. A 1:2 or 1:3 work-to-rest ratio is ideal for beginners. If you work for 30 seconds, you should consider resting for 60 to 90 seconds to fully catch your breath ( 4 ).

What should you eat after an HIIT workout?

You should consider eating a combination of carbohydrates and protein after your workout. This pairing can help restore energy and support your muscles after the workout ( 13 ). Examples include a piece of fruit with a handful of nuts or some yogurt.

What is the best time of day to do HIIT?

The best time of day to do HIIT is whenever it fits into your schedule consistently. Some people enjoy morning workouts for early energy. Others prefer evening sessions to unwind after a busy day. Choose a time that you can realistically stick to.

Should you do HIIT or strength training first?

If you’re combining both in one workout, start with strength training, then do HIIT after. This tends to be the best default as HIIT is fatiguing and can reduce power, coordination, and lifting quality. If possible, separate them into different sessions or different days to get better results from both ( 14 ).

How do you know if HIIT is working?

You’ll know HIIT is working when you notice improved endurance and stamina. Your usual workouts may start to feel a bit easier over time. You may also notice that you catch your breath more easily during rest periods.