Minimum HIIT required to see results? Well “…it depends”
A question that gets asked quite often revolves around the absolute minimum length a HIIT session needs to be in order to see the best results. The question goes something like this…”How long do I need to do my HIIT routine to see results?” Well, the true answer is “It depends….” I know that isn’t a definitive answer or one that most want to hear, but additional data is needed to properly answer that question.
My question back is always, “What exercise(s) are you performing?” I mean, you’re going to burn a lot more calories if you are doing a Sprint 8 type workout than if you’re doing something less intense like say a power walk.
Don’t get me wrong, walking is constantly underestimated and undervalued all the time. But it is a great workout to bust stress and get you centered. But you are going to have to put more time in walking to get similar results if you are sprinting.
The next question would be “How clean is your diet?” Ever heard the saying “You can’t outwork a bad diet?” It really is true. If you go out and burn a couple hundred calories during a brisk walk, but then down a Big Mac later that evening, what have you really accomplished? Sure, some exercise is better than none, but you are not really going to hit your goals if they involve losing weight if your intake exceeds the amount of calories you are burning in on a given day.
Bare Minimum Required
With that out of the way, my recommendation to see the absolute best results would be that if you are doing some form of cardio for a fixed amount of time, then at least 30 minutes per day is optimal. You could get by with 20 minutes as a bare minimum if your day is packed, just make it more intense. I would also recommend at least 6 days a week. Even God needed to take of the seventh day, right?
Now all of this doesn’t have to be done at once. Say the cardio of choice for your HIIT routine on a given day is to jump rope. Do 3 ten minute segments spaced out throughout the day. And you don’t even have to do the standard HIIT duration of 20 seconds on / 10 seconds off. If you are just starting or need to work yourself back into shape, do shorter bursts. 10 on / 10 off, 15 on / 15 off, 17 on / 13 off, etc as you work your way up.
If you are a beginner, you might need to choose a less intense workout, like walking to start off with. Don’t forget swimming as it is excellent and easy on the joints. Spinning on a bike is a good option as well.
If it’s been a while, please don’t try something like 30 minutes of jump rope. Your muscles, tendons and bones have not developed enough as a beginner to take on this much work at once. You are likely to have set back by injuring yourself with shin splints or a similar injury.
Take a few weeks to a month to make your foundation strong first. The last thing you want to do is to risk an injury or bite off more than you can chew, which could cause set backs or perhaps cause you to abandon your quest to get in better shape. No matter your current level of fitness, almost anyone can walk at a comfortable pace for at least 10 minutes at a clip. Repeat 3 times and your well on your way to enforcing your new habit of getting daily exercise in.
Wrap Up
OK, so the cliff notes of what was just discussed. 30 minutes is probably best, 20 minutes is the bare minimum, but really depends on exactly what exercise you are doing and more importantly, how intense. If you are just starting out, ease your way into this. Do NOT go out and attempt to jump rope, spring, etc for 30 minutes if you’ve been on the sidelines for the past year and the most strenuous activity you’ve been getting in on a regular basis is swiping on your phone. Happy HIITing!
