HIIT how much time to do and rest

In the context of High-Intensity Interval Training (HIIT), Andrew Huberman recommends a variety of workout and rest patterns depending on the intensity and type of exercise. Here are some HIIT structures that can be applied:

1. Two-minute model: Perform high intensity efforts, like sprinting or cycling, for two minutes followed by two minutes of rest. Repeat this cycle for three rounds, ensuring you have a dedicated cooldown session after the final round 1.

2. 30 seconds on, 10 seconds off: This pattern is common but Andrew Huberman warns that the quality of execution can decrease significantly over multiple sets due to fatigue. This can increase injury risk 2.

3. 20 seconds on, 100 seconds off: This longer rest period allows for maintaining high-quality, safe repetitions across sets 2.

4. Anaerobic endurance sets: Begin with two or three sets of 20 seconds of intense effort, followed by 100 seconds of rest. Weekly, gradually increase the number of sets 2.

5. One-to-one ratio aerobic approach: For example, run a mile, rest for the same time it took to run that mile, and repeat. This builds endurance efficiently and prepares the body for longer-distance events 3.

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     High-Intensity Training

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     2

     Building Anaerobic Endurance

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     High-Intensity Training

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Various strategies in HIIT depend greatly on the goals, such as improving VO2 max, building endurance, or simply enhancing overall fitness. It's essential to balance intensity with proper form and adequate recovery to avoid injuries and achieve desired outcomes effectively.