how often should i do hiit

To incorporate High-Intensity Interval Training (HIIT) effectively, it's recommended to do it 1 to 3 times per week. Here are some insights from experts discussed in the Huberman Lab content:

1. Frequency:

   • 1 to 2 sessions per week is often sufficient for most people, providing benefits without excessive fatigue or risk of injury. For those able, up to 3 sessions can be beneficial, but care must be taken to monitor recovery to avoid diminishing returns and potential fatigue-related issues 1.
   • One HIIT session should ideally involve around 5-6 minutes of all-out work spread across shorter intervals, such as 20 seconds of work followed by longer rest periods (like 40 seconds) 1.

2. Types of HIIT:

   • HIIT can include various exercises, such as running, cycling, or using equipment like an assault bike. The idea is to work at maximum or near-maximum intensity with short rest intervals 2.
   • Different protocols exist (e.g., 4x4, 3x3, or shorter bursts with longer rest), and the choice can depend on your fitness level and specific goals 3.
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3. Recovery Considerations:

   • Recovery is crucial; doing too much HIIT can lead to negative effects like increased fatigue and declining cognitive performance in subsequent tasks 4.
   • Monitoring your body's response and adjusting frequency based on your recovery is essential for maximizing HIIT benefits 5.

In summary, aim for 1 to 3 HIIT sessions per week based on your fitness level and recovery capacity, incorporating various exercises and ensuring proper recovery to maximize results.