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The HIIT Workout Reality Check: Why More Isn’t Always Better

By Priya — Food is medicine. Let me show you how to use it. ·

The HIIT Workout Reality Check: Why More Isn’t Always Better

If you’ve been hanging out in my comments section lately, you know I’ve been getting a ton of DMs about HIIT. Everyone wants to know the secret to that “afterburn,” how to hit those PRs, and honestly? Some of you are pushing yourselves into the ground.

Look, I get it. We live in Jersey City; we’re all moving a mile a minute. The idea that a 20-minute High-Intensity Interval Training (HIIT) session can give you the benefits of an hour-long jog is super seductive. But as a dietitian and someone who grew up watching my mom turn simple ingredients into healing meals, I have to be the voice of reason: your body isn't a machine you can just red-line every single day.

What Actually Happens When You HIIT?

When we talk about HIIT, we’re talking about pushing your heart rate to 80-95% of its max for short bursts, followed by a recovery period. Physiologically, it’s a stressor. A good one, yes, but a stressor nonetheless.

In my clinical nutrition practice at NYU, I spent a lot of time looking at how metabolic stress impacts the body. When you perform HIIT, you’re depleting your glycogen stores rapidly and spiking your cortisol levels. If you’re doing this properly, it’s a brilliant way to improve cardiovascular health and insulin sensitivity. But if you’re doing it every day while under-fueling or not sleeping, you’re just digging a hole your body can’t climb out of.

The “Food Is Medicine” Rule for HIIT

You cannot out-train a poor fueling strategy. If you’re planning a HIIT session, don’t show up on an empty tank. I’m not saying you need a five-course meal, but you need accessible carbohydrates. Think of your body like my mom’s kitchen—you can’t make a proper tadka if you don't have the base spices ready.

How to Program HIIT Without Burnout

I’m a 2 on the Enneagram, which means I want to help you reach your goals, but I’m a 1-wing, which means I’m going to hold you to a standard of quality.

1. The 2:1 Ratio: Start with a 1:2 ratio of work to rest. If you go hard for 30 seconds, rest for 60. Don’t rush the recovery. The recovery is where the magic happens. It allows your heart rate to stabilize so you can actually give 100% on the next interval. If you’re gassing out by minute five, your intensity isn’t high enough, or your rest is too short.

2. Frequency Matters: Please, for the love of your nervous system, do not do HIIT more than two or three times a week. On the other days? Walk. Do yoga. Lift heavy but slow. If you’re constantly in a state of fight-or-flight, your body will actually hold onto inflammation, which is the exact opposite of what we’re trying to achieve.

3. Listen to the “Internal Data”: I tell my clients all the time: your wearable tech is cool, but it isn’t the boss of you. If you woke up feeling groggy, had a stressful day at work, or your digestion feels a bit off, swap the HIIT for a long walk. That’s not “quitting.” That’s being a reformer of your own health. It’s making a choice that serves your long-term longevity.

A Final Note on the “Bad Days”

I’ve had weeks where the last thing I wanted to do was jump, squat, or sprint. Sometimes, you just need a bowl of dal, a warm shower, and sleep. If you miss a HIIT session because you’re exhausted, don’t beat yourself up. You are a human being, not a science experiment.

Food is medicine, but movement is also medicine. The goal is to use both to build a life that feels good, not just one that looks good in a gym mirror. Let’s focus on the long game, shall we?

How are you incorporating movement into your week without running yourself ragged? Drop a comment below or send me a DM—I’d love to hear what your current rhythm looks like. Let’s keep the conversation going!

About the author: Priya — Food is medicine. Let me show you how to use it.. Chat with Priya on Personible.