Exercise Tips: How To Recover From High-Intensity Interval Training

High-intensity interval training, or HIIT for short, is a workout routine with aerobic exercises and strengthening drills. It consists of short bursts of high-intensity and low-intensity exercises in different periods. Most people who engage in this routine have the common goal of losing weight. Aside from losing weight, it also reduces blood pressure and blood sugar.

Going back to its definition and purpose, considering its high-intensity training, you will expect your body to be fatigued after finishing a HIIT session. Especially if it’s your first time doing it, your body’s level of pain and soreness is immeasurable. It’s like your body is so heavy that you can’t even turn or bring your body up; just the slightest turn is difficult for you.

But despite the pain, you also benefit from it, especially your body, as it slowly becomes healthy and fit. To get past the pain and fatigue you got from HITT, this article will guide you on how to recover from high-intensity interval training. Below are some of the things you can do as you revitalize your body.

Cooldown Stretching

After your HIIT session, don’t forget to do cooldown stretching. Through stretching, you can loosen up your tight muscles and prevent them from becoming stiff after the drills that you made during the routine. Aside from loosening your muscles, it is also for preventing injuries, promoting better blood flow, and allowing your body to relax.

To properly execute your stretching, it’s best to do these with your yoga mat or any surfaces that are not too rough or hard for you. Since you will be stretching different body sections, lying down will help execute specific stretches properly.

Take A Rest

The most basic and standard thing to do when your body is tired is rest. Taking a rest is a key essential to your recovery by allowing your muscles to take their time to heal, adapt, and grow. However, it doesn’t mean that you don’t need to move all day. You can still move around but prevent doing things that can put stress on your body.

If you’re not fond of resting, or maybe you find it challenging to rest, try to distract yourself from other things. Let’s say watch a movie, do your hobbies or maybe turn on your PlayStation and play some games as you rest your body from the HIIT session you’ve just done. Take this opportunity to enjoy and relax your mind to make your recovery fast.

Make A Protein Drink

Protein drinks are made out of different protein sources and branched chain amino acids, usually in powder. By mixing it with water or any liquid, you can drink it and help your body recover by easing the muscle ache and improving muscle repair.

If you’re wondering why you need to repair your muscles after a workout, it’s because your muscles are experiencing small tears. Imagine the high-intensity exercises and intervals of each drill you have done; it puts so much stress on your muscles. But, with the help of protein, you can recover your muscle and prepare your body for another workout.

Keep Up Hydration

Imagine that during your session, you’re covered in sweat, dripping all over your body due to the intensity of your workouts. That much sweat makes your body dehydrated, leading to increased heart rate and body temperature. If that happens, your body will not control the heat and make you feel tired.

To prevent that, make sure you drink lots of water to help you replenish the liquids that you have released from your body. Once you are hydrated, it will prevent your muscles from feeling soreness. You can also consider drinking liquids that have electrolytes if you’re not always fond of drinking water. If possible, don’t drink liquids that contain high sugar levels, such as sodas, as it can dehydrate you and be an obstacle to recovering your body.

man and woman in a gym dong a HIIT workout together


There are also times that resting will just not be enough for you to recover your body. You can have the option to do some low-intensity workouts or maybe some yoga to stretch out and move those stiff muscles and body parts.

If you think you don’t feel too sore from your session, you can do vigorous workouts to make your recovery faster. You don’t need to go to a gym to do this; you can work out in your house to help you save the hassle of traveling.


High-intensity interval training can be punishing for your body, but you can’t argue the benefits you will gain after the program. Aside from all the pain, you can still find it enjoyable as you progress to this type of training. Now that you know how to recover from HIIT, there will be no more excuses for not joining the next session.

Written By
More from Thomas Martin
What To Do To Secure Yourself After A Serious Accident?
When you’ve been in a serious accident, the days and weeks following...
Read More
Leave a comment

Your email address will not be published. Required fields are marked *