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The Science Behind High-Intensity Interval Training (HIIT):Part 3








Incorporating HIIT into Your Routine

To get the most out of HIIT, it's essential to incorporate it into your fitness routine appropriately. Here are some recommendations for incorporating HIIT into your overall workout plan:

A. Frequency

Aim to include HIIT workouts in your routine 2-3 times per week, allowing at least 24-48 hours of rest between sessions to ensure proper recovery. Overdoing HIIT can lead to overtraining and increased risk of injury, so listen to your body and adjust the frequency accordingly.

B. Balance with other forms of exercise

While HIIT is highly effective, it's important to maintain a balanced fitness routine that includes other forms of exercise, such as strength training, flexibility training, and low-intensity steady-state cardio. This approach ensures a well-rounded fitness program that promotes overall health and well-being.

C. Warm-up and cool-down

Don't forget to include a proper warm-up and cool-down in your HIIT sessions. A warm-up prepares your body for the intense exercise, reducing the risk of injury, while a cool-down aids in recovery and helps prevent excessive muscle soreness.

D. Track your progress

Consistently track your progress to stay motivated and ensure that you're meeting your fitness goals. Use tools like workout logs, fitness apps, or a personal trainer to help you stay on track and make any necessary adjustments to your HIIT routine.




Nutrition and Recovery for HIIT

To maximize the benefits of your HIIT workouts, it's crucial to prioritize nutrition and recovery. Here are some tips for ensuring your body is properly fueled and ready for your next HIIT session:

Proper nutrition

Pre-workout: Consume a small meal or snack that includes a balance of carbohydrates and protein 30-60 minutes before your HIIT workout. This will provide you with the energy needed for optimal performance.


Post-workout: Refuel within 30-60 minutes after your workout with a meal or snack rich in carbohydrates and protein. This helps replenish glycogen stores and promotes muscle recovery and growth.


Hydration: Stay well-hydrated before, during, and after your workout to support optimal performance and recovery. Need help with meal planning and nutrition check out JFT Nutrition!



Prioritize rest and sleep

Getting adequate sleep is essential for muscle recovery and overall well-being. Aim for 7-9 hours of quality sleep per night to ensure your body is rested and ready for your next workout.

Foam rolling and stretching

Incorporate foam rolling and stretching into your routine to promote muscle recovery, increase flexibility, and reduce the risk of injury. Spend 10-15 minutes on these activities after your HIIT workouts or on rest days. Want a free copy of my ebook on foam rolling? Click here!

Listen to your body

Pay attention to your body's signals and adjust your HIIT routine accordingly. If you're feeling overly fatigued, sore, or experiencing any signs of overtraining, consider reducing the frequency or intensity of your HIIT sessions or taking additional rest days.


Subscribe for next week's edition Part 4 and the final part of this series where I write about common challenges with HIIT and my signature JFT 3's HIIT workout!



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