This Is How Long Your HIIT Intervals Really Need To Be

Fans of high-intensity interval training (HIIT) workouts will be well clued in to what it is and its many benefits. But for those who don't know what HIIT is, it's somewhat of a mystery. As London-based trainer and osteopath Doug Tannahill, explained to Vogue, "[HIIT] has many different forms, but essentially involves a period of working hard (and I mean hard), followed by a period of much lower intensity — or complete rest." He continued, "This is then repeated for a number of rounds or for a duration of time." 

In addition to some serious calorie burning, benefits of HIIT include weight loss, muscle gain, improved blood flow, and reduced blood pressure (via Verywell Fit). But if you're going to all the effort of doing a HIIT workout (and want to reap all the benefits that you can), you should be aware of how long your HIIT intervals actually need to be.

According to a study conducted by researchers at Liverpool John Moores University in the UK, six to 10 rounds of 60-second intervals with 60 seconds of rest in between are likely to be best. As researcher Hannah Church explained in a press release (via EurekAlert!), "We found that 30-second intervals with 120 seconds of rest meant that participants' heart rates didn't stay up." She continued, "120 seconds is just too long to be resting for!" Makes sense.

If you take this information on board, you shouldn't have to wait a long time to see benefits, either. Ultimately, "It comes down to the individual" Rondel King, MS, CSCS, an exercise physiologist at NYU Langone's Sports Performance Centre, told PopSugar, but "you can lose one to two pounds of adipose tissue within a week." Perfect for those looking to lose weight!