Can you do a HIIT workout every day?: Overextending yourself with HIIT workouts can lead to fatigue and injury. Nichols said that overdoing HIIT can result in fatigue, inefficient workouts and even injury if the proper recovery period is not taken.
To reap the rewards of exercise, you need to be able to do it consistently. But that does not mean you should never take breaks. In fact, the opposite is true.
Nichols said that in order to maintain an exercise regimen, it is important to have adequate recovery time.
If you do not take breaks, then you may end up getting injured and needing more time away from exercise. Cortisol, which is released by the body during HIIT exercises, can have unwanted effects.
“Cortisol activates the sympathetic nervous system also known as the fight or flight reaction, which leads to metabolic improvements.” [Can you do a HIIT workout every day?]
7 best HIIT workout moves that you can do every day
- Cossack Squats
- Plyometric Push-Ups
- Inchworms
- Lateral Bounds
- Bear Crawls
- Knee Tucks
- Rotating Plank
1. Cossack Squats
Due to their unique frontal movement and greater range, Cossack Squats are great for building strength, muscle and mobility in the lower body.
Cossacks are a great lower-body exercise for athletes, sedentary people, and the majority of the population.
It is unique because it looks like a hybrid of squat and side lunge. This single-leg exercise involves moving in the frontal plane or sideways to the layperson, which improves mobility, flexibility and strength of various lower body muscles and joints.
The Cossack Squat is a squatting movement that resembles a Cossack folk dance. Your squatting foot should achieve full flexion of the hip, ankle, and knee while your other leg stretches for increased flexibility and elasticity. [Can you do a HIIT workout every day?]
2. Plyometric Push-Ups
Caine says that the plyometric exercise, when performed in the correct form, activates your entire body. It is not just an upper-body workout.
The push-up is a great exercise for health and fitness. Doing high-rep push-ups is both convenient and efficient.
You can improve your upper body power and strength without using any equipment or leaving your house. It’s a win/win situation!
Push-ups are a form of plyometric exercise. An advanced exercise that improves athletic performance and helps build muscle strength, endurance and muscle mass. [Can you do a HIIT workout every day?]
Read Also: Do plyometrics actually make you faster?
3. Inchworms
After a week of exercise, I wanted a new challenge. One that would involve more movement and not make me worried about my lower back. My editor, who had read my mind, suggested the inchworm.
‘Yes’, I said, trying to avoid the strangely haunting Danny Kaye tune from the old Hans Christian Andersen. I have not forgotten the song, but this exercise will always hold a special place for me. It’s a great exercise.
This bodyweight exercise builds strength, increases flexibility and range of movement, and also gets your blood pumping.
This is a wonderful warm-up but it also works well in a workout. This exercise targets almost every major muscle group, and you can perform it anywhere. You bend forward, extend your arms until you’re in a plank or push-up position and then walk them back. [Can you do a HIIT workout every day?]
4. Lateral Bounds
The lateral bound movement is one of the more complex ones in a screen. We’ll review what makes it so complex, and why you need it in your movement screen.
The movement is dynamic and stresses the body on multiple planes. This is a better way to identify weak links than the sagittal plane.
This type of movement is often associated with lower body injuries, especially at the knee. You will reduce your risk of injury by controlling and moving appropriately during this type of movement.
Confidence is key to success in movement. This complex movement can be performed in a controlled environment to help you return confidently to your sport or activity. [Can you do a HIIT workout every day?]
Read Also: Are dips better for shoulders than bench presses?
5. Bear Crawls
The bear crawl was easy to do as a child, but with your adult knees, it can be a bit more difficult. Don’t let comfort stop you from including this movement exercise in your workout.
The bear crawl is a great workout that will leave you exhausted. It burns calories and builds strength throughout your entire body. You don’t need any equipment. You can work out your entire body from anywhere.
Assume the tabletop position, with wrists under shoulders, arms shoulder-width, back flat, and core braced. Head down and feet about hip-width away.
You can enter the bear plank by lifting your knees off the ground a few inches. You can support your body weight by using your palms and your balls of feet. [Can you do a HIIT workout every day?]
6. Knee Tucks
Knee tucks are A core exercise that can improve posture, strengthen core muscles and increase performance in sports.
You can also develop core strength and improve your balance. This will make you less likely to fall or be injured.
A hanging knee tuck is the perfect exercise to target your core, arms, and back all at once. It’s a simple exercise that only requires a barbell and your weight but can cause serious muscle burn. I love abs exercises and anything that makes my core muscles burn. [Can you do a HIIT workout every day?]
7. Rotating Plank
I see many people doing crunches and sit-ups in the gym, whether on a mat or a stability ball. They also hold the standard position with no tremors visible in their massive frames. I see very few people do the side plank. Why is this so?
When we target our core, most people focus on the muscle in the front of the abdomen (rectus abdominis). This is also known as the six-pack muscle.
We often neglect the oblique muscle groups that run along our core. I’m no different. I’m not different. I have a fairly strong central core but no six-pack. I still want to believe that my obliques can improve to be like the rest of the muscles.
I decided to side plank for one minute on each side every day for a whole week to see how it would make me feel. I knew I wouldn’t see any visual improvements, but I thought I would notice something somewhere. I was right. [Can you do a HIIT workout every day?]
Conclusion:
While HIIT workouts are effective for improving fitness and burning calories, it’s generally not advisable to do them every day due to the risk of overtraining and injury. Aim for **2-4 sessions per week**, complemented by lower-intensity workouts or rest days to allow your body adequate recovery. Balancing intensity with recovery is key to long-term success in any fitness routine. [Can you do a HIIT workout every day?]
Can you do a HIIT workout every day? FAQ
1. Can you do HIIT exercises every day without risking injury?
Ans: HIIT exercises are very effective, but doing them daily can lead to overtraining. Listen to your body, and give yourself adequate time to recover.
2. How often should I perform HIIT exercises?
Ans: Experts recommend HIIT exercise 2-4 times a week in combination with other forms like strength training and steady-state cardio for a balanced fitness regimen.
3. How do HIIT workouts benefit you?
Ans: HIIT exercises can increase cardiovascular fitness, improve metabolism, burn more calories, improve endurance and strengthen muscles in less time than traditional workouts.
