How long should a typical HIIT session last?

High-Intensity Interval Training (HIIT) is characterized by short bursts of intense exercise followed by rest or lower-intensity exercise. The primary objective of HIIT is to maximize the effort during the work intervals, often leading to substantial cardiovascular and metabolic benefits in a shorter timeframe compared to traditional steady-state training.

The recommended duration for the work periods in a HIIT session typically falls within the 5-10 minute range, where the focus is on high intensity. This timeframe allows participants to exert maximum effort while maintaining proper form and technique. The rest intervals are crucial as they provide the necessary recovery, preventing fatigue from impairing exercise quality.

While shorter or longer sessions can certainly be beneficial, the 5-10 minute work period is a standard benchmark in HIIT programming that optimally balances intensity and sustainability, making it appropriate for various fitness levels. This approach enables individuals to achieve significant improvements in cardiovascular fitness within a concise workout format, which aligns with the principles of Exercise is Medicine.

Longer sessions, such as those in 30-40 minutes or even 15-25 minutes categories, may dilute the intensity necessary for maximizing the HIIT benefits. Therefore, the answer aligns with the accepted recommendations for effective HIIT training.