I am going to try doing some HIIT type workouts but was wondering if it matters how much time I do the high intensity and rest parts. For now I going to do sprints or use a stairmaster. I think most sources say to do the intense part for 30 to 60 seconds but there is a wide range for the lower intensity or rest time – I have seen only 30 seconds recommended by some and up to 4 minutes by Dr. Pompa. Is there any consensus on what is the best way? I have done regular aerobic exercise in the past and want to try something new. I plan on doing HIIT the recommended number of times a week, which seems to be about 3, for about 10 to 20 minutes each time.
There is no “best” I would base it on your conditioning level and strength. Intervals are usually done on work:recovery 1:1, 1:2, 1:3, 1:4. So start with 30 secs work and 2 mins rest 1:4 get done your work out and too tired…not tired enough and change it. Wanna do 1 min work…go ahead and do it and adjust your work rest ratio as needed and number or sets/ reps/cycles as you want.