Avoiding Injury from High Intensity Interval Training

Modified March 24, 2026

High-intensity intermittent (interval) training, or HIIT takes a given form of exercise like running or biking and intensifies it—but only in short bursts punctuated by periods of rest.

During periods of intensity, people exercise at the highest capacity they can during that brief time.

Instead of jogging at an even pace, for example, try picking up the pace on alternating minutes. Studies have shown interval training improves fitness in less time than traditional endurance workouts.

Why Choose HIIT?

HIIT appeals to many people for the simple reason that it fits into their busy schedules. Not only will the entire workout be short (just 30 minutes is standard) — you also can push yourself, knowing that a rest period is just moments away.

Instead of spending an hour or more at a steady pace with only a moderate level of intensity, HIIT adds intervals in which you exercise for a short burst before resting for a brief time. A general rule is to push yourself for 30 seconds, then rest for 30 seconds.

This method helps you burn more calories in less time when compared to other workouts that use the “slow and steady” method. It also keeps your metabolism charged for up to 24 hours post-workout.

This boost to metabolism is another reason why HIIT is so appealing: you’ll likely see results more quickly than with conventional exercise routines.

While many people are motivated by the outward results of their exercise routine, most also note that they are in a better mood, have a sharper mind, and feel stronger. Regular exercise has the potential to help reduce your risk of cardiovascular disease long term, prevent obesity, and elevate your mood.

Despite the well-known benefits of exercise, only 20% of adults are getting the recommended amount of activity each week, according to the Centers for Disease Control (CDC).

If you’re unsure where to start, begin with a familiar activity. Running or even dance cardio are good options. Alternate between 30 seconds of intense work and 30 seconds of rest, and try to keep this up for 15-35 minutes.

Between bursts of intensity, you rest briefly before ramping back up for a short time. This alternation between short, intense periods of exercise with periods of rest has been proven to be a workout routine that reaps huge rewards. Not only are more of your muscle fibers engaged during this time, but you also burn more calories during this period than with many other workouts. The knowledge that a break is just around the corner motivates many people to exercise longer and harder than usual!

How to Avoid a HIIT Exercise Injury

Are you someone who jumps in “full-throttle” when you’ve found a new workout? While enthusiasm is helpful to stay on track, doing too much too soon with any exercise routine can lead to injury and prevent you from advancing.

Although there is nothing slow and steady about a HIIT workout, we encourage you to take your time learning this new routine and always “listen” to your body.

One recommended approach is starting your HIIT routine with a familiar exercise. You can ramp up the pace and push yourself beyond your former comfort zone as you swim laps or sprint around the track, for example.

If you’re already experienced in running, swimming, cycling, or rowing, challenge yourself to take it to the next level in short spurts! Just don’t make every single workout a HIIT workout. Aim for about three HIIT workouts a week, working in others at a more moderate or gentle pace.

The equation changes a bit if you are trying an unfamiliar exercise. Instead of jumping in immediately and applying HIIT, focus on learning the techniques and proper form of the new exercise first. When you can easily do the exercise at a moderate pace, that’s the time to bump it up a bit and add HIIT.

Though sheer intensity is a hallmark of HIIT, don’t overdo it. Make sure that you take those breaks after the intense sessions. Also, don’t be afraid to stop exercising entirely during the rest periods if your body is urging you to do so.

While many people are motivated by the outward results of their exercise routine, most also note that they are in a better mood, have a sharper mind, and feel stronger. Regular exercise has the potential to help reduce your risk of cardiovascular disease long term, prevent obesity, and elevate your mood.

Despite the well-known benefits of exercise, only 20% of adults are getting the recommended amount of activity each week, according to the Centers for Disease Control (CDC).

You probably know the importance of warming up before any exercise – and this is one of the best ways to prevent injury during HIIT workouts. Another approach is to slowly build up the frequency of your HIIT workouts each week. If you haven’t exercised for a while, you may have a tendency to accelerate your workouts quickly to make up for lost time, but that can lead to burnout and/or injury.

Lastly, don’t overdo it. Interval training can be tough on your body, so be sure to allow a day or two of rest between sessions to avoid setbacks like fatigue and overuse injuries. Also, if you have any questions about your ability to train or if you have an existing medical condition, check with your doctor before beginning any new exercise routine.

HIIT Workout Examples

There are different variations of interval training. Consider trying these:

Standard (alternating intervals)

• 5 minute warm-up/jog
• 1 minute high-intensity run, 1 minute walk, repeat 6-8 times
• 5 minute cool-down/jog

Pyramid (climbing, then descending intervals)

• 5 minute warm-up/jog
• 30 second high-intensity run, 1 minute walk
• 45 second high-intensity run, 1 minute walk
• 60 second high-intensity run, 1 minute walk
• 45 second high-intensity run, 1 minute walk
• 30 second high-intensity run, 1 minute walk
• 5 minute cool-down/jog

Adapt the approach to cycling, swimming or whatever activity you like best. Vary the timespan of intensity and recovery periods to suit your fitness level. For a more professional approach, seek the help of a personal trainer to develop a training schedule that targets your needs specifically.

Preparing for a HIIT Workout

Preparing for your high intensity workout is both mental and physical. Mentally prepare by channeling your stress or excitement. Consider how you’ll focus on that feeling during short, intense intervals. Though the workouts for HIIT are intense, they are also short-lived.

You can physically prepare for your high intensity workout by staying conscious of your protein intake. While you probably don’t need to make drastic changes to your eating plan for this workout, some nutritionists recommend a palm-sized serving of protein like chicken or fish every four hours on a training day. To add variety, you can choose among options like nuts, seafood, seeds, and dairy.

The calcium in dairy foods could help maintain muscle function, and your bones actually release calcium during a high intensity workout. You can replenish your calcium with a healthy source of dairy like yogurt. The number one thing to remember is to stay hydrated before and throughout your workout. Of course, you should also focus on rehydrating your body after you finish.

If you suffer a sprained ankle, pulled muscle or another workout-related injury, visit an urgent care center near you to get help from an experienced healthcare professional.