Follow Us:

How Long Should a HIIT Workout Last?

a person stretching in a gym

Typically, a HIIT (High-Intensity Interval Training) session will last anywhere between 30 to 60 minutes. But, just like our bodies and fitness goals, there’s nothing “one size fits all” about HIIT workouts. The duration can vary greatly based on the type of workout, your fitness level, and your specific goals. 

In some cases, HIIT workouts can be completed in a much shorter time frame and still be effective. Sounds intriguing, doesn’t it? Stick around as we dive deeper into the world of HIIT workouts and answer that burning question – how long should a HIIT workout be? 

Why are HIIT workouts popular?

High-intensity interval training, or HIIT, is a form of exercise that alternates between intense bursts of activity and fixed periods of less intense activity or even complete rest. The key principle here is intensity. You’re pushing your body to its limit, but only for short periods.

The reason why so many people adore these types of workouts is because of their effectiveness. You can get a killer workout in less time than it takes to watch an episode of your favorite Netflix show. This makes HIIT a perfect fit for our busy, always-on-the-go lifestyles. 

Additionally, you can do them anywhere, anytime, with any type of exercise – running, biking, jumping jacks, burpees, you name it! This means you’re less likely to get bored and more likely to stick with your workout routine.

What can influence the duration of your HIIT workout?

A few key factors come into play here, let’s take a look. 

Fitness level

When you’re just starting on your fitness journey, it’s important to go at your own pace. For beginners, a HIIT workout might last just 10 to 20 minutes. And that’s perfectly fine! It’s more about learning to push your limits and getting your body accustomed to this type of training. 

On the other hand, advanced athletes might go for HIIT sessions lasting up to an hour. Their bodies are conditioned for longer periods of intense exercise, and they can recover more quickly between intervals. 

Workout intensity

The intensity of your workout is another crucial factor. The harder and more intense the exercise, the shorter the workout duration typically is. This is because the body can only sustain maximum effort for a limited amount of time before it needs to recover. 

For example, if you’re doing high-intensity exercises like sprinting or burpees, your workout might be shorter compared to a session of lower-intensity exercises.


Your specific fitness goals also play a significant role in determining the length of your HIIT workout. 

If your goal is fat loss, shorter, more intense HIIT workouts might be the way to go. These sessions can help to boost your metabolism and increase your calorie burn, even after you’ve finished exercising. 

Recommended HIIT workout durations

Let’s take a look at a few examples of HIIT session structures:


The Tabata protocol is a popular form of HIIT workout. It involves 20 seconds of all-out effort, followed by 10 seconds of rest, repeated 8 times for a total of 4 minutes. This is a super-intense workout that can torch a lot of calories in a short amount of time. 


The 30/30 workout is another popular HIIT structure. As the name suggests, it involves 30 seconds of high-intensity exercise, followed by 30 seconds of rest. This is repeated for however long you can sustain it, typically around 20 to 30 minutes. 

The Little Method

Developed by Dr. Jonathan Little, this HIIT workout involves 60 seconds of intense exercise at 90% of a person’s maximum heart rate (MHR) followed by 75 seconds of rest, repeated for 8-12 cycles. 


Another effective HIIT structure is the 45/15. This involves 45 seconds of high-intensity exercise, followed by 15 seconds of rest. This can be repeated for about 15 to 20 rounds, making the total workout time between 15 to 20 minutes. This format is great for those who have built up a bit of endurance and are ready for a longer high-intensity interval.

Pyramid HIIT

For those who like a bit of variety, the Pyramid HIIT structure could be the way to go. This involves starting with a short high-intensity interval, say 20 seconds, followed by an equal amount of rest. Then, you gradually increase the duration of the high-intensity interval and corresponding rest period (e.g., 30 seconds, 40 seconds, etc.) until you reach a peak (say, 60 seconds), then you reverse the pyramid, decreasing the duration until you’re back at 20 seconds.

Tips to maximize the results of your HIIT workout

Here are a few handy expert tips that will ensure you are getting the most out of your workouts:


Never skip your warm-up! Spend at least 5-10 minutes warming up your body before diving into the high-intensity intervals. This prepares your muscles for the workout ahead and can help to prevent injuries.

Focus on form

During HIIT workouts, it’s easy to get caught up in the intensity and speed, but it’s crucial to maintain proper form. This not only helps to prevent injuries but also ensures you’re working the correct muscles and getting the most out of each exercise.

Push yourself

The key to HIIT workout is intensity, so make sure you’re really pushing yourself during those high-intensity intervals. If it feels easy, you’re probably not working hard enough. Remember, it’s supposed to be challenging!

But listen to your body

While it’s important to push yourself, it’s equally important to listen to your body. If something doesn’t feel right, slow down or modify the exercise. It’s better to do a modified version correctly than to risk injury by doing an exercise incorrectly.

Mix it up

Variety is the spice of life, and the same goes for your workouts. Mix up your exercises, your HIIT structures, and even the duration of your workouts to keep things fresh and exciting.

Stay hydrated and eat well

Proper nutrition and hydration are key to fueling your workouts and aiding recovery. Make sure you’re drinking plenty of water and eating a balanced diet rich in protein, complex carbs, and healthy fats.

Consistency is key

Just like any other fitness regimen, consistency is key when it comes to HIIT. Try to incorporate HIIT workouts into your routine 2-3 times per week for best results.

Discover more on how to enhance cardiovascular endurance.

Final thoughts

Remember, HIIT is all about intensity, not duration. So whether you’re squeezing in a quick 10-minute session or pushing through a 60-minute workout, the key is to give it your all during those high-intensity intervals. 

As with any fitness regimen, consistency, proper form, and listening to your body are crucial. And don’t forget to mix things up to keep your workouts exciting.

Recent blog posts