How Often Should You Do HIIT Workouts Per Week?

Table of Contents

1. Introduction
2. The Mechanics of Intensity: What Truly Defines HIIT?
3. Finding Your Frequency: The Sweet Spot for HIIT
4. The Role of Recovery and the Cortisol Connection
5. Balancing HIIT with Other Training Modalities
6. Nutrition for the High-Intensity Athlete
7. Signs You Are Doing Too Much HIIT
8. Sample Weekly Schedules for Different Levels
9. Legacy, Purpose, and the BUBS Way
10. Conclusion
11. FAQ

Introduction

Did you know that you can achieve greater cardiovascular improvements in just 20 minutes than most people achieve in an hour-long jog? It sounds like a fitness myth, but the science of high-intensity interval training (HIIT) proves that when you push your body to its absolute limit, the rules of time and volume change completely. However, there is a catch. Because HIIT is so incredibly taxing on the central nervous system and your musculoskeletal structure, the most common mistake isn't doing too little—it’s doing far too much. At BUBS Naturals, we live by the "Die Living" creed inspired by the legacy of Glen "BUB" Doherty, a Navy SEAL who embodied the spirit of adventure and peak performance. We know that to live a life of purpose and adventure, you need a body that is resilient, not broken.

Understanding how often should you do HIIT workouts per week is the difference between reaching a new plateau of elite fitness and ending up on the sidelines with an injury or chronic fatigue. HIIT isn’t just another "workout." It is a physiological stimulus that triggers significant adaptations in your heart, lungs, and metabolic efficiency. It is also a high-stress event for your body. If you treat every day like a maximal effort day, you’ll eventually run out of gas.

In this guide, we are going to break down the science of HIIT frequency, the physiological impact of "red zone" training, and how to structure your week for maximum results without burnout. We will explore how different fitness levels should approach these intervals and why your recovery routine—including supplements like our Collagen Peptides—is just as important as the workout itself. By the end of this article, you’ll have a clear, science-backed roadmap for integrating HIIT into a well-rounded lifestyle that supports long-term health and the relentless pursuit of adventure.

The Mechanics of Intensity: What Truly Defines HIIT?

Before we can determine the frequency, we have to define the modality. High-Intensity Interval Training is often a misunderstood term in the fitness industry. Many people believe that any circuit training class or fast-paced gym session qualifies as HIIT. However, true HIIT is defined by its intensity, specifically reaching 80% to 95% of your maximum heart rate during the "work" intervals.

The goal of HIIT is to perform short bursts of all-out effort, followed by brief periods of rest or low-intensity activity. This "on-off" pattern allows your heart rate to spike and then partially recover, teaching your cardiovascular system to become more efficient at utilizing oxygen. This is often measured through VO2 max, which is the maximum amount of oxygen your body can use during exercise.

A hallmark of a true HIIT session is that it cannot be sustained for long. If you can maintain the intensity for 60 minutes, you aren't actually doing HIIT; you’re doing high-intensity steady-state (HISS) or vigorous aerobic work. True HIIT usually lasts between 10 and 30 minutes. The effort should feel like an 8 to 10 on the Rate of Perceived Exertion (RPE) scale. Because the impact on the joints and the heart is so significant, we always recommend supporting your connective tissues with Collagen Peptides to ensure your joints remain as resilient as your spirit.

There are various formats to explore, such as Tabata (20 seconds of work, 10 seconds of rest), the Billat method (which personalizes intervals based on your time to exhaustion at VO2 max), and Sprint Interval Training (SIT). Each of these requires a different recovery profile, but they all share one common thread: they are demanding. To get the most out of these sessions, many athletes also turn to Creatine Monohydrate to support the explosive power required for those maximal efforts.

Finding Your Frequency: The Sweet Spot for HIIT

The general scientific consensus for the optimal frequency of HIIT is two to three sessions per week. This isn't just a suggestion; it is a guideline rooted in the body’s ability to handle oxidative stress and hormonal fluctuations. When you ask how often should you do HIIT workouts per week, the answer is usually dictated by your ability to recover between sessions.

Research from institutions like Pennsylvania State University has shown that for most healthy adults, accumulating 30 to 40 minutes of time above 90% of your maximum heart rate per week is the upper limit for most individuals before the risk of overtraining symptoms begins to rise. If a single 20-minute HIIT class keeps you in that 90% zone for 15 minutes, doing that workout more than twice a week might actually be counterproductive.

For beginners, the recommendation is even more conservative. Starting with one or two sessions per week allows the musculoskeletal system to adapt to the high-impact nature of the movements. Even if your heart and lungs feel ready, your tendons and ligaments often take longer to strengthen. This is where a consistent habit of taking Collagen Peptides becomes vital. By providing the building blocks your body needs for joint and connective tissue health, you can support your body through the transition into high-intensity training.

Intermediate and advanced exercisers may push to three sessions per week, but only if they are balancing those sessions with low-intensity "Zone 2" cardio and dedicated strength training. The goal is to create a polarized training effect: some days are very hard, and some days are very easy. The middle ground—where every workout is "kind of hard"—is often where people get stuck in plateaus.

The Role of Recovery and the Cortisol Connection

To understand why we limit HIIT to two or three times per week, we have to look at what happens inside the body. During an intense interval session, your body releases cortisol, the primary stress hormone. In short bursts, cortisol is a good thing; it helps mobilize energy, improves immunity, and reduces inflammation. It is part of the "fight or flight" response that allows you to perform at your peak.

However, if you perform HIIT every day, your cortisol levels never have the chance to return to baseline. Chronic elevated cortisol is associated with a host of issues, including systemic inflammation, sleep disturbances, mood swings, and even the accumulation of abdominal fat. Instead of the lean, high-performance physique you’re working toward, overtraining with HIIT can lead to a "burnt out" state where you feel tired but wired.

Recovery is the period where the magic actually happens. During the 24 to 48 hours following a HIIT session, your body undergoes Excess Post-exercise Oxygen Consumption (EPOC). This is often called the "afterburn" effect, where your metabolism remains elevated as the body works to restore oxygen levels, clear out metabolic byproducts, and repair muscle tissue.

To support this metabolic recovery, hydration is non-negotiable. Using a performance-focused electrolyte like Hydrate or Die - Lemon ensures that your cells have the minerals they need to facilitate muscle contractions and fluid balance. Without proper electrolytes, your recovery time slows down, making it harder to hit your next HIIT session with the required intensity.

Balancing HIIT with Other Training Modalities

A well-rounded athlete doesn’t survive on HIIT alone. While the efficiency of intervals is undeniable, they should be one piece of a larger fitness puzzle. We believe in building a foundation that allows you to tackle any adventure, whether that’s a mountain hike, a long-distance run, or a demanding day at the gym.

Strength Training

Strength training should be the anchor of your routine. While HIIT can help maintain muscle, traditional resistance training is superior for building lean mass and increasing bone density. Most experts recommend two to three days of dedicated strength work. On these days, you might focus on compound movements like squats, deadlifts, and presses. To keep your energy levels steady through a heavy lifting session, adding MCT Oil Creamer to your morning coffee can provide sustained mental and physical energy without the crash of sugary pre-workouts.

Low-Intensity Steady State (LISS)

Don’t underestimate the power of a long walk or a slow, easy bike ride. These sessions, often called Zone 2 training, improve your aerobic base and help your body become more efficient at burning fat as a fuel source. This foundational fitness actually makes your HIIT sessions more effective because you’ll be able to recover faster between work intervals. Active recovery days are also a great time to focus on gut health and overall wellness by incorporating Apple Cider Vinegar Gummies into your routine.

Flexibility and Mobility

High intensity often leads to high tension. Incorporating yoga, foam rolling, or dedicated stretching sessions is crucial for maintaining a full range of motion. Mobility work helps prevent the compensations that lead to injury during the explosive movements common in HIIT.

Nutrition for the High-Intensity Athlete

You cannot out-train a poor diet, and you certainly cannot sustain a high-intensity lifestyle without the right fuel. HIIT creates a massive demand for glucose and amino acids. If you aren't providing your body with the nutrients it needs, you’ll find your performance dropping and your soreness increasing.

Protein is the most critical macronutrient for repair. While whole food sources like grass-fed beef, wild-caught fish, and eggs are essential, the convenience and bioavailability of Collagen Peptides make them a perfect post-workout addition to a smoothie or shake. Collagen contains specific amino acids like glycine and proline that are not found in high concentrations in other protein sources, yet they are vital for the health of your joints and gut lining.

Additionally, supporting your immune system is vital when you are pushing your body to the limit. Intense exercise can temporarily suppress the immune system. We recommend a daily dose of Vitamin C to provide antioxidant support and aid in the natural formation of collagen within the body.

For those who train in the morning, finding the right balance of energy is key. Many in our community find that MCT Oil Creamer provides a clean, ketogenic energy source that fuels the brain and the body during fast-paced intervals. Because our MCT powder is sourced from high-quality coconuts and contains no fillers, it mixes easily and digests quickly, preventing the "heavy" feeling that some creamers can cause during a workout.

Signs You Are Doing Too Much HIIT

The "no-BS" approach to fitness means being honest with yourself about when you need to pull back. Consistency is key, but consistency also means knowing when to rest so you can keep going for the next 40 years, not just the next 40 days. If you find yourself asking "how often should you do HIIT workouts per week" because you’re constantly exhausted, you may already be overreaching.

Watch out for these red flags:

• Persistent Muscle Soreness: If you are still incredibly sore 72 hours after a workout, your recovery capacity is being exceeded.
• Decline in Performance: If you can’t hit the same speeds or power outputs you did last week, your nervous system likely needs a break.
• Sleep Issues: Difficulty falling asleep or waking up at 3:00 AM with a racing heart are classic signs of elevated nocturnal cortisol.
• Frequent Illness: If you’re catching every cold that goes around, your training volume might be suppressing your immune function.
• Mood Changes: Irritability and a lack of motivation are often the first signs of overtraining syndrome.

When these signs appear, it is time to shift from high-intensity work to active recovery. This is a great time to double down on hydration with Hydrate or Die - Mixed Berry and focus on clean, nutrient-dense eating. Remember, at BUBS, we donate 10% of our profits to veteran charities. We play the long game, and we want you to do the same.

Sample Weekly Schedules for Different Levels

To give you a better idea of how to structure your training, here are three examples of how to integrate HIIT into a balanced week. Each of these schedules prioritizes the 24-48 hour recovery window between intense sessions.

The Beginner Level (Building the Foundation)

• Monday: Full-body strength training (45 mins)
• Tuesday: 20-minute brisk walk or light cycle
• Wednesday: HIIT Session (15-20 mins) + 10 mins mobility
• Thursday: Rest or light yoga
• Friday: Full-body strength training (45 mins)
• Saturday: HIIT Session (15-20 mins) or active outdoor adventure
• Sunday: Rest and meal prep

The Intermediate Level (Improving Performance)

• Monday: Upper body strength + 15 min HIIT Finisher
• Tuesday: Zone 2 Cardio (45 mins of easy running or swimming)
• Wednesday: Lower body strength training
• Thursday: Dedicated HIIT Session (25-30 mins)
• Friday: Full-body functional training
• Saturday: Long hike or Zone 2 Cardio (60 mins)
• Sunday: Rest / Active recovery (Walking)

The Advanced Level (Elite Conditioning)

• Monday: Heavy Lower Body Strength
• Tuesday: HIIT Session - Sprint Intervals (20 mins)
• Wednesday: Heavy Upper Body Strength
• Thursday: Zone 2 Cardio (60 mins) + Mobility work
• Friday: HIIT Session - Small Sided Games or Metabolic Conditioning (30 mins)
• Saturday: Moderate Intensity / Long duration adventure (3+ hours)
• Sunday: Total Rest

Notice that even in the advanced schedule, there are only two dedicated HIIT sessions. The rest of the week is designed to support those high-intensity efforts with strength, endurance, and recovery. To keep your joints protected throughout this high-volume training, make sure you are consistent with your Collagen Peptides intake.

Legacy, Purpose, and the BUBS Way

Our mission at BUBS Naturals is about more than just supplements; it’s about a lifestyle of intention. Glen "BUB" Doherty was a man who lived with incredible intensity, but he also understood the value of community, laughter, and taking care of his teammates. When you approach your fitness with this mindset, you realize that pushing yourself in a HIIT workout isn't just about the calories burned—it’s about proving to yourself that you can handle hard things.

We want you to "Die Living," which means reaching the end of your road with no regrets and a body that served you well. By following the science-backed guidelines for HIIT frequency, you are choosing a path of sustainable excellence. You are choosing to be the person who can go for a grueling hike on Saturday because you didn't burn yourself out in the gym on Wednesday.

Using high-quality, NSF for Sport certified products like our Collagen Peptides ensures that you are putting only the cleanest ingredients into your body. There are no "BS" fillers here—just the simple, effective tools you need to support your wellness journey. And with our 10% rule, every scoop you take helps support the veteran community, continuing Glen’s legacy of giving back.

Conclusion

Determining how often should you do HIIT workouts per week is a vital step in optimizing your fitness and longevity. While the allure of "more is better" is strong in our high-achieving culture, the reality of human physiology tells a different story. Two to three sessions per week is the scientifically supported sweet spot that allows for maximal cardiovascular and metabolic adaptations while preventing the negative effects of chronic cortisol elevation and overtraining.

By focusing on quality over quantity, you ensure that every interval is performed at the intensity required to drive change. Balance these sessions with dedicated strength training, Zone 2 aerobic work, and a robust recovery protocol. Whether you are refueling with MCT Oil Creamer in your coffee or rehydrating with Hydrate or Die - Lemon, remember that your nutrition is the foundation upon which your performance is built.

Above all, prioritize the health of your joints and connective tissues. High-intensity work places a unique demand on your body, and Collagen Peptides provide the essential support needed to keep you moving through every adventure life throws your way. Stick to the plan, listen to your body, and get after it.

Explore the science-backed ingredients in our Collagen Peptides and see how they can support your high-intensity journey. Shop the collection today and feel the BUBS difference.

FAQ

Can I do HIIT every day if the workouts are short? It is generally not recommended to do HIIT every day, even if the sessions are only 10 or 15 minutes long. The intensity required for true HIIT triggers a significant stress response and requires substantial recovery for the central nervous system. Doing HIIT daily can lead to elevated cortisol levels and increased injury risk. Instead, we suggest limiting HIIT to 2-3 times per week and using other days for lower-intensity activities or strength training.

How do I know if I’m actually doing "High Intensity" training? True HIIT should push your heart rate to between 80% and 95% of its maximum. On a scale of 1 to 10, the effort during work intervals should feel like an 8, 9, or 10. If you are able to carry on a conversation during your work intervals, you are likely doing moderate-intensity interval training, which has different benefits but doesn't provide the same metabolic "afterburn" as true HIIT. Monitoring your heart rate or using supplements like Creatine Monohydrate to support explosive power can help you maintain the necessary intensity.

Should I take Collagen Peptides before or after my HIIT workout? While you can take Collagen Peptides at any time of day, many athletes prefer taking it about 30-60 minutes before a workout or immediately following a session. Taking collagen consistently every day is the most important factor for supporting joint health and recovery. Because our collagen is hydrolyzed and easy-mixing, it’s a seamless addition to your pre-workout coffee or post-workout smoothie.

What is the best way to recover after a HIIT session? Effective recovery involves several steps: immediate rehydration with electrolytes like Hydrate or Die - Lemon, a proper cool-down with static stretching, and ensuring you get adequate sleep. Additionally, supporting the body's repair processes with high-quality protein and amino acids from Collagen Peptides helps maintain the integrity of your connective tissues, which take a lot of impact during HIIT. Giving yourself at least 24 to 48 hours of rest or low-intensity activity between sessions is also essential.