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Brands Fitenss – Extreme-Intensity Coaching: The greatest popular HIIT Training Session Mistake

Extreme-Intensity Coaching: The greatest popular HIIT Training Session Mistake
Extreme-Intensity Coaching: The greatest popular HIIT Training Session Mistake

TALL-strength interval EXERCISE (AKA “HIIT”) has been a popular COACHING technique for years. It is effective and time period efficient. But, as time period has gone on, the practices you see being labeled as “HIIT” are getting farther away from the science that proved the power of these types of routines.

Just because the high intensity is good, does not mean adding more and more work is better.

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

The mindset looks something like this:

“If four minutes is great, then eight minutes must be unimagined. And if eight minutes is incredible, then 16 minutes must be mind-blowing.”

This is the opposite of what you want to do. Adding more time does not make all workouts more Successful. And, with HIIT, you could easily argue it could reduce the usefulness of the EXERCISE.

Table of Contents

The Reasons Why HIIT Workouts Are So Successful

What is the Best HIIT Training Session?

How Long If a HIIT Training Session Be?

How Often Should You Do HIIT Workouts?

How to Do A HIIT Training Session

Exactly Why HIIT Workouts Are So Effective

The name of the game is performance. There are many ways to train, but scientists are fascinated by high-strength interval workouts because, when done correctly, you can see great benefits in less time period.

The key with good HIIT programming is doing everything you can to increase intensity. It is that strength that enables you to keep the workouts shorter and experience positive aspects like muscle building, fat loss, and cardiovascular progress that you typically see in longer workouts.

But, if you do not set up your workouts in a way that keeps strength high, then you start to take away from the power of HIIT.

In general, HIIT workouts are characterized by the following:

Go hard (work at a high strength, either heavy weights or lots of reps).



What makes HIIT so effective is the exercise-to-rest ratio. As decorated strength trainer Robert Dos Remedios explains in this blog post, a lot of the MORE AND MORE popular LEARNING protocols are totally backward when it comes to their work-rest ratio.

Translation: People train for way too long of a period, followed by far too little rest.

Coach Dos describes that for a truly all-out effort, you Must rest for as much as 5-6 times the time you spent working. When you train for longer periods while resting for shorter ones, the LEARNING winds up being more of a cardio/aerobic challenge — which is okay if that is your goal.

When you go for too long with too short of rest, you are likely to decrease the intensity of your work, which is the whole point of EXTREME-strength INSTRUCTIONS.  

What is the Best HIIT Training Session?

If you want HIIT to work for your body (and schedule) and lead to body modification and health positive aspects (HIIT workouts are also shown to improve cognition), then shorter rest periods will necessitate shorter workouts. This is all done to enhance strength and results. Long HIIT workouts with short rest periods are more likely to lead to burnout and not get the desired effects.

In other words, your “work” periods will influence your rest periods. Keep the work short per Dos Remedios’s suggestions, and as the interval work time boosts, make sure your rest increases as well.

Male Wearing White Long-sleeved Shirt Pushing Two Weight Sleds

An ideal work-to-rest ratio for all-out greatest-strength time interval 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

Now, that is not to say you cannot do more FREQUENT intervals like 20 seconds of work followed by 40 seconds of rest.

If you do that, either realize that later sets will be lower strength, or make sure you do fewer total sets in order to maintain your strength.

After all (and we cannot stress this enough), the key to HIIT is the strength. Push your body to optimum output, rest for just enough time to keep that intensity at its highest, and then get back to work.

How Long Must a HIIT Workout Be?

So, what is the sweet spot? Everyone is going to be a little different based on body type, COACHING experience, and goals. And there are really two important aspects: how many days per week you Need do TALL-strength training and how many sets you Need perform per session.

Craig Marker, Ph.D., an associate professor at Mercer University, explains that you should stop if you are noticing a drop off in your performance from set to set.

“I stop MOST OF my athletes at seven sets as it is difficult to maintain that pace for the full eight. Tabata’s team was working with elite athletes. For the everyday athlete, I might even recommend fewer sets, like three to five.” (You can read more about his approach here).

How Often Must You Do HIIT Workouts?

Because these workouts take more time period to recover, it is recommended that you do a HIIT Training Session anywhere from 1-3 times per week, depending on the overall volume of your INSTRUCTIONS.

For example, if you are weight LEARNING 4-5 times per week, you will respond much better if you only do an additional 1-2 HIIT sessions per week. Otherwise, you will never recover properly and week-over-week you will not see as much progress with your LEARNING or changes to your body.

If you only train with weights 2-3 times per week, then it is potential for you to add 2-3 sessions of HIIT per week.

How to Do A HIIT Training Session

Using the instructions above for frequency, here is how you can build your own HIIT workout using the Activities of your choice. Follow this 2-step process, and then limit your work sets to 4 to 8 rounds, based on your level of fitness.

Step 1: Select the Best HIIT Exercise Routines

As the name would suggest, HIIT workouts should be something that allows you to push at a very high strength.

If you consider walking, then you must be able to sprint. If you want to bike, then pedal harder (if you can boost the resistance) or faster. If you are swimming, swim faster. And, if you are lifting weights, you are picking a weight that you can lift for about six reps or where you can move quickly and explosively (think medicine ball slams).

Person uses Concept 2 rowing machine

Here are exercises you can pick from (many more exist) to create your HIIT workout:




Kettlebell swings

Versa climber or stair-stepper

Jump rope

Tire flips

Jump lunges



Med ball slams

Deadlifts or squats

Step 2: Select How Long to Make Your HIIT Training Session Last

10 seconds of HIGHER-intensity work.

50 seconds of rest or low-intensity work.

Repeat for 4-8 rounds.


20 seconds of greatest-intensity work.

100 seconds of rest or low-strength work.

Repeat for 4-8 rounds.

Step 3: Recover

Remember, strength is not just about how much time you have to recover during a Training Session, it is also what you do between workouts. To maintain intensity during your workout, remember to focus on resting 5-6 times as long as your work sets. And, do not perform HIIT workouts every day because, at some point, your overall strength will decrease, you will not make progress from one LEARNING session to the next, and that will limit your results.

Now Go Get Your Sweat On

We have laid out The Reasons Why high-strength interval COACHING is effective, what the best HIIT Training Session practices are, and provided examples of some of our favorite exercises. Remember, the key to proper HIIT WORKOUTS is maintaining a best level of intensity for the entire Training Session.

Have problems? Share them in the responses below.

Or if you are looking for more a personalized program and hands-on assistance our online coaching program may be right for you. Every client is assigned two coaches — one for nutrition and one for fitness.