Why HIIT Workout Might Not Be Your Soulmate (And How to Make It Work For You)
By Priya — Food is medicine. Let me show you how to use it. ·
Let’s Talk About the HIIT Hype
I’ll be honest with you: as a dietitian, I see so many of you come into my DMs after a massive, high-intensity interval training (HIIT) session, completely wiped out and reaching for whatever is closest—usually something that leaves you feeling sluggish an hour later. Growing up in Edison, my mom’s kitchen was the heart of our home. Food was love, and movement was just… living. We’d walk to the temple, we’d dance at weddings, we’d stay active because it felt good, not because we were trying to ‘burn off’ a specific meal.
Then I went to NYU for my master’s in clinical nutrition, and I started seeing the disconnect. Everyone wants the 'hack.' They want the 20-minute workout that promises to turn their metabolism into a furnace. Enter the HIIT workout. It’s popular, it’s efficient, and yes, it’s scientifically effective. But it’s also high-stress. If you’re already juggling a high-stress job in Jersey City, a long commute, and trying to keep your meals balanced, adding extreme physiological stress to your body might actually be working against you.
Understanding the 'Stress' of HIIT
When we do HIIT, we are asking our bodies to perform at near-maximum capacity. This triggers a cortisol spike. Now, cortisol isn’t the ‘villain’—it’s a necessary hormone. But in our modern lives, we are often chronically stressed. When you layer the ‘fight-or-flight’ demand of a brutal HIIT class on top of an already frazzled nervous system, you aren't just burning calories; you’re taxing your adrenal system.
I treat food like medicine, and that philosophy extends to exercise. Think of your workout as a dose of medicine. Too little, and you don’t get the benefits. Too much, and you’re overdosing. If you walk away from a workout feeling depleted, shaky, or like you need to ‘reward’ yourself with junk food because your blood sugar crashed, we need to recalibrate.
How to 'Prescribe' HIIT for Yourself
I’m not saying stop doing HIIT. I’m saying let’s do it with intention. If you love that feeling of being pushed, here is how we make it sustainable so it actually supports your health rather than draining it:
1. The 2:1 Rule (or 3:1): If you’re doing a 30-second sprint, make sure you take 60 to 90 seconds of active recovery—not just standing still, but walking or slow movement. Your heart needs to come down. If you don’t let your heart rate recover, you aren’t doing HIIT; you’re just doing steady-state cardio at a misery-inducing intensity.
2. Frequency is Key: In the nutrition world, we talk about bio-individuality. Some people thrive on two HIIT sessions a week; others do better with one every ten days. If you’re a woman, pay attention to your cycle. You might have more capacity for HIIT in your follicular phase, but feel much better with low-impact movement during your luteal phase. Listen to your body—it’s smarter than any fitness influencer.
3. Fuel Before, Replenish After: Please, for the love of everything good, don't do HIIT on an empty stomach if you haven't built up your metabolic flexibility to handle it. You need glycogen to perform. A handful of berries or a piece of sourdough toast with a little almond butter before you go can make the difference between a great workout and a blood-sugar crash that leaves you cranky for the rest of the day.
The 'Priya' Approach: HIIT as a Tool, Not a Torture Device
If you’re feeling burned out, maybe HIIT isn’t what your body needs right now. Maybe it needs a long, brisk walk through Liberty State Park with a podcast you love. Maybe it needs a vinyasa flow where you actually get to breathe.
I remember a time I was pushing myself so hard with intense circuit training that I stopped enjoying my mom’s cooking. I was too obsessed with the macros to appreciate the flavor. That’s a red flag. If your workout is making you miserable, it’s not serving you.
A Simple HIIT Protocol for Longevity
If you want to incorporate HIIT without the burnout, try this once a week:
- Warm-up (10 mins): Dynamic stretching and light walking. Don’t skip this. We need to wake up the muscles.
- The Effort (15 mins): 30 seconds of high effort (think: running, jumping jacks, or rowing), followed by 90 seconds of slow walking. Repeat 8-10 times.
- The Cool Down (5 mins): Deep, intentional breathing. This tells your nervous system, 'We are safe now. The ‘danger’ is over.'
Remember, your body is the only place you have to live. Treat it with the same kindness you’d offer a friend. We’re in this together, and I want you to feel strong, not just ‘done.’
How do you usually feel after a HIIT session? Do you feel empowered, or do you feel like you need a nap for three days? Let’s talk about it in the comments below—I’m curious to hear what your routine looks like and where we can add a little more grace to your grind.