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? HIIT‑Specific Time Values (≈ 2024)


Below you’ll find a quick reference for the most commonly cited time ranges in high‑intensity interval training (HIIT).

These numbers are distilled from recent literature, fitness‑science consensus, and practical coaching guidelines up to March 2024.



> ⚠️ Keep in mind: individual factors (fitness level, age, goals, recovery capacity) can shift these ranges. Use them as a starting point and adjust based on how you feel or your client’s progress.



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⏱️ Core HIIT Time Ranges



Category Typical Range Context / Notes


Interval Duration 10–60 s Most common: 20‑30 s for high‑intensity, 45‑60 s for moderate. 10‑15 s "burst" used in Tabata or sprint protocols.


Recovery / Rest Interval 10–120 s 1:1 ratio (equal rest) is standard; shorter rest (90 s) allows near full recovery, useful for power‑centric workouts.


Number of Repetitions per Set 4–12 Lower reps (4‑6) emphasize speed/strength; higher reps (8‑12) target endurance/metabolic conditioning.


Total Sets per Exercise 2–5 Depends on training phase: hypertrophy often uses 3–4 sets; power may use fewer, heavier sets.


Rest Between Sets 30 s–5 min Shorter rest (