Fixing Common Mistakes to Avoid Injury &Burnout in HIIT Workouts


There is nothing better than a high intensity interval training workout to boost metabolism and burn fat. It offers significant health benefits. One of the reasons high intensity interval training (HIIT) has taken the workout community by storm, is it doesn’t require any equipment and can be done almost anywhere. While putting together an effective HIIT workout is not overly difficult, there are some pitfalls which can sabotage your hard work. At Shape Shifters, we can guide you through those pitfalls and ensure your workout provides the maximum benefit. We offer online high intensity workouts for beginners, as well as, for seasoned veterans. Reach out to us today and find out how partnering with Shape Shifters can help you reach your fitness goals.

Online High Intensity Workouts: The Pitfalls

While the workouts themselves are incredibly impactful on the body’s strength and healthy, there are common mistakes made that can lessen this impact. The most common are listed below:

  • You Complete an HIIT Workout Every Day
  • You Don’t Push Yourself Hard Enough
  • You Workout Too Hard, Too Quickly
  • You Rest Too Long Between Sets
  • Your Intervals Are Too Long
  • You Use Poor Form
  • You Skip Warm-Up and Cool Down Periods
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You Complete an HIIT Workout Every Day

Traditional workouts which spread exercises out over specific days of the week got more than one thing right. You can’t workout the same group of muscles each and every day and expect to get results. The human body is just not built that way.

The body can be overtrained. If you do HIIT each and every day, the body will eventually break down. It is much easier to injure yourself when muscles are tired. Injuries can include:

  • Tendinitis
  • Muscle Tenderness
  • Muscle Strains
  • Stress Fractures
  • Muscle Tears

When the body is overworked it can become imbalanced hormonally. HIIT is recommended at a maximum of three times a week. This doesn’t mean you have to totally take the days off from exercising. It is just necessary to give your body a break. It is recommended to do low-impact exercised on off days such as:

  • Swimming
  • Walking
  • Hiking
  • Yoga
  • Cycling

You Don’t Push Yourself Hard Enough

With HIIT training, it is designed to be short and sweet. Intense workouts can sometimes last just twenty minutes. Your workout intensity should be high to get your heartrate up and get your muscles to burn. If you are not pushing yourself during the intervals, you won’t reap the benefits. This means don’t hold back any energy like you might for a longer workout. 

You Workout Too Hard, Too Quickly

It might sound contradictory to the previous section, but it is important to have balance. While not working out intensely enough can have adverse effects, so can working out too hard too quickly. It can be difficult to find the balance for newbies just starting out with HIIT workouts. If you work out too hard in the beginning, you might not have enough energy to complete the HIIT workout. This can lessen the impact of the workout or even result in injury, neither of which is a good thing. 

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Until you master the level of exertion needed, it is important to use shorter duration HIIT workouts. With our online high intensity workouts for beginners, we can help you master the balance.

You Rest Too Long Between Sets

With HIIT workouts, there are periods of rest purposely built in. This is by design to give your muscles a chance to recover. The ratio of intense workout to rest should be 2:1. This means for every 30 seconds of intense exercise; you should rest for 15. Resting too long will result in a lowered effectiveness of the workout.

The rest period should be just enough time for you to catch your breath or get a quick drink of water before starting the next intense interval.

Your Intervals Are Too Long

In the world of HIIT, less is actually more. When you are applying maximum effort to the exercises, your body won’t be able to maintain that level for very long. Your body will work less efficiently over a longer period of time. That is one reason why HIIT workouts don’t go over 30 minutes.

You Use Poor Form 

As with any exercise, form is key. If you are working out with improper form, you can injure yourself and lessen the impact of the motion. In HIIT, while the workouts are intense and quick, they should be done in the correct manner. With HIIT workout at home for beginners, Shape Shifters takes you through every motion to make sure you are doing it correctly. 

You Skip Warm-up and Cool Down Periods

To avoid injury and prepare the body for exercise, it is important to stretch and warm-up. It isn’t healthy to start working out with maximum effort without proper warm-up. It can result in injuries can be to both muscles and joints.

Final Thoughts

The biggest benefit of high intensity interval training workouts is they can be done anywhere at any time. The no equipment full body workout at home is designed to help any person at any workout level. With Shape Shifters as your workout partner, we will ensure the HIIT fits your needs and goals. With our online high intensity workouts, you will not be disappointed. Reach out to us today.


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