High-intensity interval training has been a popular training method for years. It’s effective and time-efficient. But, as time has gone on, the methods you see being labeled as “HIIT” are getting farther away from the science that proved the effectiveness of these types of routines.

Just because the high intensity is good, doesn’t mean adding more and more work is better. 

By now, HIIT training is well-known as a fast way to build muscle, increase aerobic fitness, and burn fat.

Most high-intensity interval training workouts are less than 30 minutes and alternate between maximum effort for a period of 20 to 30 seconds and shorter rest sets of lower intensity.

You can also customize HIIT for your body’s needs and apply it to running, strength training, or both.

The only downside? There are a lot of ways to do HIIT wrong, which not only leads to injury and fatigue but also prevents you from accomplishing your goals.

Here are ten common HIIT mistakes trainers see all the time, plus how you can fix them.

The biggest problem with HIIT workouts is that people took a great concept (higher intensity, less rest) and destroyed the execution.

In general, HIIT workouts are characterized by the following: 

  • Go hard.
  • Rest.
  • Repeat.

An ideal work-to-rest ratio for all-out high-intensity intervals could be:

10 seconds of work, followed by 50 seconds of rest

20 seconds of work, followed by 100 seconds of rest

30 seconds of work, followed by 150 seconds of rest

Your intensity isn’t high enough.

“HIIT is meant to be really intense and hard, hence the name

Your workout is already super-short, and you won’t be at the gym for an hour. So if you push yourself hard, you can be done in about ten to 20 minutes.

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