Generally speaking, if you want to maximize the health benefits of high-intensity interval training (HIIT), aim to exercise for 30 to 60 minutes. Where you land in this range depends on who you are and the style of HIIT you’re interested in doing.  

What Duration Is Right for Me? 

Before starting a HIIT routine, a few factors can help determine how long the ideal workout is for you:  

Fitness Goals 

Asking yourself about your goals is crucial when diving into HIIT. Understanding your why will help you make decisions that are best for you and your specific fitness goals. 

If fat loss is what you’re after, a shorter more intense workout can really rev up the metabolism to break down fat. Looking to improve your cardiovascular health? A longer workout can kickstart your path to a healthier heart.  

Fitness Level  

For someone just dipping their toes into the water, a shorter work out that builds familiarity with the intensity of a HIIT workout is a real boon. As your fitness level ramps up and stamina improves, workouts can get longer.  


HIIT workouts are intense, it’s literally in the name. But that intensity depends on who you are too. If you’re pushing your heart rate to 85-90% of your max heart rate, it’s difficult to do that for 60 minutes or longer.  

Different Ways to HIIT It 

What constitutes a HIIT workout is pretty broad, but there are some common styles of HIIT that can also help you find a duration that’s right for you. 

Tabata Method 

A great option for beginners and veterans alike. Tabata is built around 20 second periods of max effort, with 10 seconds of rest. This is repeated 8 times for an exciting and intense 4-minute workout. 

30/30 and 45/15 

HIIT is a bit of a numbers game, and these two styles can make the most of your time. 30/30 means 30 seconds of work followed by 30 seconds of rest, while 45/15 increases the work and decreases the rest interval. 30/30 workouts are usually 20 to 30 minutes while 45/15 workouts are usually a bit shorter. 


Pyramids are a great way to build a better you. The work and rest periods start out short, only 20 seconds. They build up to a max period, sometimes as high as 60 seconds of work, before descending back down to the starting point.  

Get Fit with HIIT at Body Machine Fitness  

At Body Machine Fitness, we take advantage of every style of HIIT to keep your body guessing and working hard so you don’t plateau. It might be hard to believe that just 45 minutes a day is all it takes to transform your life completely, but that’s exactly what we do at Body Machine Fitness. Take care of yourself while still leaving time to take care of the million other things life throws at you.  Sign up for a free group fitness class in Plano or Ft. Worth today!