High Intensity Workout for Fat Loss: A Full Guide

Feb 9

Are you putting in the effort at the gym but feeling stuck on a plateau? It’s a frustrating place to be, and it’s often a sign that your body has adapted to your current routine. To see real change, you need to introduce a new challenge, and that’s exactly what high-intensity interval training provides. By combining strength circuits and cardio intervals, you push your body in a way that forces it to adapt and change. This is the most direct path to breaking through a fitness rut. This article will cover everything you need to know about using a high intensity workout for fat loss, from avoiding common mistakes to getting the most out of every single session so you can finally start seeing the progress you deserve.

Key Takeaways

Prioritize Intensity Over Duration: The power of HIIT comes from short, all-out work intervals that trigger the "afterburn effect," keeping your metabolism elevated for hours post-workout. This allows you to achieve significant fat-loss benefits without spending hours at the gym.
Make Rest a Non-Negotiable: Real progress happens during recovery, not just in the gym. Aim for two to three HIIT sessions per week on non-consecutive days to give your muscles time to repair and rebuild, which is essential for preventing burnout and injury.
Lose Fat, Not Muscle: HIIT is uniquely effective at targeting fat for fuel while signaling your body to preserve lean muscle. This is key for building a strong, toned physique and maintaining a higher resting metabolism for long-term results.

What is High-Intensity Interval Training (HIIT)?

Let’s clear up what High-Intensity Interval Training (HIIT) actually is. Forget spending hours on a treadmill. HIIT is a workout style where you give 100% all-out effort for short, intense bursts of exercise, followed by brief, sometimes active, recovery periods. The goal during those work intervals is to push your heart rate up to about 80-95% of its maximum. Think of it as a series of sprints instead of a long, steady jog.

This method is incredibly effective because it challenges your body in a way that steady-state exercise doesn't. Instead of settling into a comfortable pace, you’re constantly pushing your limits and forcing your body to adapt. This is the foundation of our workouts at Armourbody—we combine strength and cardio into powerful intervals designed to get you real results. The best part? A HIIT workout can be built around almost any exercise, from sprinting on a treadmill to swinging a kettlebell or doing burpees. It’s a versatile approach that keeps your body guessing and your fitness progressing. It’s about working smarter, not necessarily longer, making it a perfect fit for anyone trying to get the most out of their time at the gym.

How HIIT Works

The reason HIIT is so effective for fat loss comes down to science. When you push yourself that hard during the work intervals, your body’s demand for oxygen becomes greater than the oxygen supply available. This creates an "oxygen debt" that your body has to repay after the workout is over. This recovery process is known as excess post-exercise oxygen consumption, or EPOC. It’s more commonly called the afterburn effect. Essentially, your metabolism stays elevated for hours after you’ve finished exercising, meaning you continue to burn calories long after you’ve left the gym. This is why a 30-minute HIIT session can often be more beneficial for fat loss than a longer, less intense workout.

The Anatomy of a HIIT Workout

So, what does a HIIT session look like in practice? It’s all about the work-to-rest ratio. A common structure is a 2:1 ratio, meaning your work interval is twice as long as your rest period. For example, you might go all-out for 40 seconds, then recover for 20 seconds. These intervals are repeated for a set number of rounds. The "work" can be anything that gets your heart rate soaring—think battle ropes, box jumps, or dumbbell thrusters. The "rest" is just as important, allowing your body a moment to recover before you go hard again. This structure is what allows you to get an incredibly effective workout in a short amount of time.

HIIT vs. Steady-State Cardio: Which is Better for Fat Loss?

When it comes to fat loss, the debate between high-intensity interval training (HIIT) and steady-state cardio often comes up. You might picture steady-state cardio as a long, consistent jog on the treadmill or a steady ride on a stationary bike. It’s a fantastic way to build endurance, but when your primary goal is shedding fat, HIIT brings a few unique advantages to the table. It’s not just about how long you work out, but how hard you work during that time.

HIIT workouts, like the ones we champion at Armourbody, are built on a simple but powerful principle: short bursts of all-out effort followed by brief recovery periods. This structure pushes your body in a way that steady-state cardio doesn’t. Instead of settling into a comfortable pace, you’re constantly challenging your limits. This intensity is the key to a more efficient and effective path to fat loss, helping you see significant results without spending hours at the gym. Let's break down why this approach is so powerful.

The Calorie Burn Comparison

Let’s talk numbers. A common misconception is that you need to log long hours of cardio to burn a significant number of calories. However, research shows that a 20-minute HIIT workout can burn as many calories as a much longer cardio session of 40 to 60 minutes. The secret is the intensity. By pushing yourself to your maximum effort during the work intervals, you dramatically increase your body's energy demand. This means you’re getting a major calorie burn in a fraction of the time, making every minute of your workout count.

Work Out Smarter, Not Longer

For most of us, time is a precious resource. Finding an hour or more for a workout every day just isn’t realistic. This is where HIIT truly shines. It’s designed for efficiency, providing the same fat loss and fitness benefits as longer, steady exercise in much less time. This approach allows you to work out smarter, not longer. A tough, focused 50-minute class can deliver better results than a drawn-out, lower-intensity session. It’s the perfect solution for fitting a powerful, results-driven workout into a packed schedule.

Understanding the "Afterburn Effect" (EPOC)

One of the biggest advantages of HIIT is what happens after you’ve finished your workout. The intensity of the exercise triggers a metabolic response known as EPOC, or Excess Post-exercise Oxygen Consumption. Think of it as a workout after the workout. Because you pushed your body so hard, it needs more oxygen to recover and return to its resting state. This process revs up your metabolism for hours, meaning your body continues to burn more calories long after you’ve left the gym. Steady-state cardio just doesn’t create this same "afterburn effect."

The Real Benefits of HIIT for Fat Loss

When you think about fat loss, you probably think about burning calories. And while HIIT is fantastic for that, its real power lies in the profound changes it creates within your body. It’s not just about the 50 minutes you spend in the gym; it’s about how that work transforms your body’s chemistry and physiology for the better. High-intensity interval training is designed to be efficient, but its effects are long-lasting, turning your body into a more effective fat-burning machine around the clock. This isn't just about sweating more; it's about training your body to function differently. The strategic push-and-recover cycles challenge your systems in a way that steady-state exercise can't, leading to superior adaptations for fat loss. At Armourbody, our workouts are built on these principles. We combine strength and cardio in a high-intensity format because we know it delivers results that go far beyond a simple calorie count. You’re not just getting a workout; you’re getting a smarter, more effective way to achieve your fitness goals. Let’s look at what’s really happening inside your body when you commit to a HIIT routine and how it directly contributes to fat loss.

Fire Up Your Metabolism

The magic of HIIT doesn’t stop when your workout does. One of its biggest advantages is a phenomenon known as excess post-exercise oxygen consumption, or EPOC. It’s often called the “afterburn effect” because it means your body continues to burn calories at a higher rate for hours after you’ve finished exercising. This happens because your body has to work hard to recover and return to its resting state. That recovery process requires energy, which means your metabolism stays fired up long after you’ve left the gym, helping you burn more fat even while you rest.

Keep Your Muscle, Lose the Fat

A common concern with weight loss is losing muscle along with fat. This is where HIIT truly shines. Unlike long, slow cardio sessions that can sometimes break down muscle tissue for energy, the short, intense bursts in HIIT help you preserve your hard-earned muscle mass while specifically targeting fat stores. Keeping that muscle is crucial because it’s metabolically active tissue, meaning the more muscle you have, the more calories your body burns at rest. This creates a powerful cycle: HIIT builds and maintains muscle, which in turn helps you burn more fat.

Strengthen Your Heart

While your main goal might be fat loss, HIIT delivers incredible benefits for your cardiovascular health. Pushing your heart rate up during intense intervals and letting it recover makes your heart stronger and more efficient over time. Research has shown that HIIT can help reduce resting heart rate and blood pressure in individuals who are overweight. A healthier heart doesn't just support your overall well-being; it also allows you to work harder and longer during your workouts, leading to even better results.

Improve How Your Body Uses Energy

HIIT essentially teaches your body to become better at burning fat for fuel. The intense demands of the workout trigger the release of key hormones, including adrenaline, which play a direct role in releasing fat from your cells so it can be used for energy. Over time, your body adapts by improving its ability to use oxygen and burn fat more efficiently, not just during your workouts but in your daily life. This metabolic adaptation is a game-changer for achieving and maintaining long-term fat loss.

Effective HIIT Workouts for Beginners

Jumping into high-intensity training can feel intimidating, but you don’t have to be an elite athlete to get started. The best part about HIIT is its flexibility. You can tailor every workout to your current fitness level, making it one of the most accessible ways to get in shape. Whether you have an hour or just 10 minutes, and whether you’re in a fully-stocked gym or your own living room, there’s a HIIT workout for you. The key is to start where you are and build from there.

A beginner HIIT workout might have shorter work intervals and longer rest periods—for example, 20 seconds of work followed by 40 seconds of rest. As you get stronger, you can gradually increase your work time and shorten your rest. The goal isn't to go from zero to one hundred overnight. It's about challenging yourself in a way that feels sustainable. Focus on maintaining good form, listen to your body, and remember that showing up is the most important step.

No-Equipment HIIT Routines

You don’t need a single piece of equipment to get a fantastic HIIT workout. Your own body is a powerful tool for building strength and getting your heart rate up. Bodyweight exercises are perfect for beginners because they help you master foundational movements without the complexity of weights. You can create a simple and effective circuit using classics like squats, push-ups, lunges, planks, and high knees. The goal is to push yourself during the work intervals and then recover, all without needing to step foot in a gym. This makes it easy to stay consistent, whether you’re at home or traveling.

Low-Impact Options for Your Joints

A common myth is that HIIT has to be hard on your joints. While some exercises involve jumping, high intensity is really about your heart rate, not the impact on your body. You can get a killer workout without a single jump. If you have sensitive knees or are just starting out, focus on low-impact modifications. For example, you can swap jumping jacks for speed skaters or replace high knees with a fast march. You’ll still challenge your muscles and cardiovascular system, all while keeping your joints happy and safe from injury.

Quick 10-Minute Starter Workouts

Don't have a full hour to spare? No problem. One of the biggest advantages of HIIT is that you can achieve incredible results in a short amount of time. A well-structured 10-minute session can be just as effective at getting your metabolism going as a much longer, less intense workout. These quick starter workouts are perfect for busy days or for when you’re just easing into a fitness routine. Committing to just 10 minutes is a manageable goal that helps you build consistency, which is the real secret to seeing long-term fat loss and fitness gains.

How Often Should You Do HIIT for the Best Results?

When you discover a workout that delivers incredible results, the temptation to go all-in every single day is real. But with high-intensity interval training, more isn’t always better. In fact, the secret to sustainable fat loss and muscle growth lies in finding the perfect balance between pushing your limits and giving your body the time it needs to recover and rebuild.

Think of it this way: the work you do in the gym is the stimulus, but the results happen during recovery. Nailing your HIIT frequency is crucial for avoiding burnout, preventing injury, and making sure every drop of sweat counts. Let’s figure out what that schedule looks like for you.

Finding Your Weekly Sweet Spot

For most people, the sweet spot for HIIT is two to three sessions per week on non-consecutive days. This frequency gives you the perfect dose of high-intensity work to fire up your metabolism and trigger fat loss without overtaxing your system. Pushing for more can actually backfire. Too much intense exercise can increase your body’s production of stress hormones like cortisol, which can lead to fatigue, poor recovery, and even weight gain. By sticking to two or three focused sessions, you ensure your body has ample time to adapt and come back stronger for the next workout.

Why Rest Days Are Non-Negotiable

Rest days aren't a sign of weakness; they're a critical component of any smart training plan. During a HIIT workout, you create microscopic tears in your muscle fibers. It’s during the recovery period that your body repairs these fibers, making them stronger and more resilient than before. Skipping rest days means you’re constantly breaking your body down without giving it a chance to rebuild. This not only stalls your progress but also dramatically increases your risk of injury. True fitness isn't just about how hard you can work—it's also about how well you can recover. Treat your rest days with the same importance as your workouts.

How to Fit HIIT Into Your Current Routine

One of the best things about HIIT is its flexibility. You don’t have to give up your other favorite activities to make room for it. A well-rounded fitness plan includes a mix of different training styles. You can easily integrate two or three HIIT sessions into a week that also includes dedicated strength training, yoga, or even long walks. For example, you could schedule your Armourbody classes for Monday and Thursday, lift weights on Tuesday and Friday, and go for a hike on Saturday. This approach keeps your body guessing, prevents plateaus, and makes your fitness routine more enjoyable and sustainable in the long run.

How to Approach High-Intensity Training Safely

High-intensity training is incredibly effective, but its name can be a little intimidating. The key to getting great results without getting sidelined is to approach it smartly. Pushing your limits doesn't mean ignoring them. When you prioritize safety, you build a sustainable routine that keeps you strong, healthy, and consistently showing up for your workouts. The best approach is built on three simple pillars: preparing your body for work, giving it enough time to recover, and learning to listen to its signals. By mastering these, you can confidently take on any challenge and get the most out of every single session.

The Right Way to Warm Up and Cool Down

Jumping straight into an intense workout is a recipe for injury. Think of a warm-up as a signal to your body that it’s time to work. A good warm-up gradually increases your heart rate and blood flow to your muscles, making them more pliable and ready for action. Spend at least five minutes doing light movements like jogging in place, jumping jacks, or dynamic stretches like leg swings and arm circles. This simple step can make a huge difference in your performance and safety.

Equally important is the cool-down. After your last interval, don’t just stop cold. Your body needs a transition period to bring your heart rate back down slowly. A few minutes of walking followed by static stretching (holding stretches for 20-30 seconds) helps improve flexibility and can reduce post-workout soreness.

Simple Tips to Stay Injury-Free

One of the biggest mistakes people make with HIIT is doing it too often. Because it’s so intense, your body needs adequate time to repair and rebuild muscle tissue. Pushing yourself every single day leads to burnout and overuse injuries. For the best results, limit your HIIT sessions to two or three times a week on non-consecutive days. This gives you the perfect balance of work and recovery.

Another crucial tip is to prioritize form over speed. It’s easy to get caught up in the pace, but sloppy form won’t do you any favors. In our Armourbody classes, our coaches always emphasize proper technique to ensure you’re working the right muscles and protecting your joints. It’s always better to do fewer reps with perfect form than to rush through more with bad technique.

Listen to Your Body: When to Pull Back

Learning the difference between discomfort and pain is a skill every fitness enthusiast needs. Muscle soreness after a tough workout is normal, especially when you’re new to an exercise. However, sharp, stabbing, or persistent pain is a red flag. That’s your body telling you to stop what you’re doing.

While some soreness is expected, it should lessen as your body adapts to the workouts. If you’re constantly feeling beat down or excessively sore, you might need more recovery time or need to scale back the intensity. Never be afraid to modify an exercise. If a jumping lunge doesn’t feel right for your knees, swap it for a standard reverse lunge. Honoring your body’s signals isn’t a sign of weakness—it’s the smartest way to train for long-term success.

Common HIIT Myths We Need to Bust

High-intensity interval training gets a lot of attention, and for good reason. But with all that buzz comes a few misunderstandings that can make it seem intimidating or confusing. If you’ve ever felt like HIIT wasn’t for you, let’s clear the air. We’re going to walk through some of the most common myths about high-intensity training so you can see what it’s really about. Forget the rumors and focus on the facts—you might be surprised to find that HIIT is more accessible and effective than you think. Let's separate fact from fiction.

Myth: HIIT is Only for Elite Athletes

This is one of the biggest misconceptions out there. The idea that you have to be a super-fit athlete to even attempt a HIIT workout just isn't true. The beauty of HIIT is its flexibility. Every interval, every exercise, and every rest period can be adjusted to fit your current fitness level. A great group class, like the ones we run at Armourbody, will always have a coach who can show you modifications. HIIT can be adapted for all fitness levels, making it a powerful tool whether you’re just starting your fitness journey or have been training for years. It’s about pushing your limits, not someone else’s.

Myth: You Need Long Workouts to See Results

If you’re short on time, this myth might be what’s holding you back. Many people believe that a workout isn’t effective unless it’s at least an hour long, but HIIT proves that quality trumps quantity. Because you’re working at a higher intensity, you can achieve incredible results in a fraction of the time. Research shows that HIIT can provide the same fat loss and fitness benefits as longer, moderate-intensity workouts in about half the time. Our 50-minute classes are designed around this principle: give it your all for a short period and reap the rewards all day long.

Myth: High-Intensity Training Burns Muscle

This is a common fear, especially for those working hard to build strength. The concern is that intense cardio will burn through hard-earned muscle along with fat. Thankfully, the opposite is true. When done correctly, HIIT is excellent for preserving muscle mass. Unlike long, slow cardio sessions that can sometimes lead to muscle loss, the short, intense bursts in HIIT signal your body to burn fat for fuel while holding onto muscle. Studies confirm that HIIT helps you keep your muscle mass while you lose fat, making it one of the most effective ways to improve your body composition and get that strong, toned look.

How to Get the Most Out of Every HIIT Session

Showing up is half the battle, but what you do during your workout makes all the difference. To truly tap into the fat-burning power of HIIT, you need to be intentional with your effort and your form. It’s not just about moving fast; it’s about moving smart. These strategies will help you make every single minute count, ensuring you walk out of every class knowing you gave it your all and are one step closer to your goals.

The Power of Combining Strength and Cardio

The most effective HIIT workouts blend strength and cardio, which is why our class schedule is built around this principle. When you perform exercises that recruit muscles from both your upper and lower body at the same time—think thrusters or burpees—your body has to work much harder. This increased muscle activation demands more oxygen, which in turn burns significantly more calories than just doing isolated movements. This combination not only melts fat but also builds lean muscle, giving you that strong, toned look and a more powerful metabolism.

How to Keep Challenging Yourself

To get the incredible results HIIT promises, you have to truly push during your work intervals. It’s called high-intensity for a reason—coasting won’t cut it. The goal is to work hard enough that you’re counting down the seconds until the rest period. As you get stronger, it’s important to keep challenging your body through progressive overload. This simply means finding small ways to make the workout harder over time. You could grab a slightly heavier dumbbell, push for one extra rep in your interval, or simply focus on making your movements more explosive. It’s about competing with who you were yesterday.

Using Your Heart Rate to Guide Your Workout

You don’t need a fancy watch to know if you’re in the right zone. During your high-intensity intervals, your heart rate should be at about 80% to 95% of its maximum. What does that feel like? You should be breathing hard, able to say maybe one or two words, but definitely not hold a conversation. Pushing yourself to this level is what triggers the “afterburn effect,” or EPOC. This is where the real magic happens. Your body continues to burn extra calories for hours after your workout is over as it works to recover and return to its resting state.

Common HIIT Mistakes That Stall Fat Loss

It’s incredibly frustrating to put in the work with high-intensity training and not see the fat loss results you’re aiming for. You’re sweating, you’re pushing yourself, but the scale isn’t moving and your clothes fit the same. Often, the problem isn’t a lack of effort, but a few common missteps that can sabotage your progress.

The good news is that these mistakes are easy to fix. By making a few simple adjustments to your approach, you can get back on track and start seeing the changes you want. Let’s look at the three biggest culprits that might be holding you back.

Are You Doing Too Much? Signs of Overtraining

When it comes to HIIT, more isn’t always better. Because these workouts involve such a big burst of energy, it’s easy to fall into the trap of thinking you need to do them every single day to get results. This can quickly lead to overtraining, where your body can’t recover from the stress you’re putting on it. Instead of burning fat, your body goes into preservation mode, which can stall your progress and leave you feeling exhausted. Watch for key symptoms of overtraining like constant fatigue, trouble sleeping, decreased performance, and persistent muscle soreness. If this sounds familiar, it’s a clear sign to scale back and build more rest into your routine.

Sacrificing Form for Speed

In the heat of a workout, it’s tempting to rush through reps to beat the clock. But when you sacrifice form for speed, you’re not only risking injury—you’re also cheating yourself out of results. Proper form ensures you’re activating the right muscles and getting the full benefit of every single movement. Rushing with sloppy technique means you aren’t effectively challenging your body, which reduces the workout's overall impact. It’s far better to do fewer reps with perfect form than to fly through a set incorrectly. Focus on controlled, intentional movements. This is where a guided class environment like Armourbody can make all the difference, as our coaches prioritize technique to keep you safe and maximize your effort.

Not Giving Yourself Enough Time to Recover

Recovery isn’t just about taking a day off—it’s when the real magic happens. HIIT is designed to push your body to its limits, and that stress is what signals it to adapt, get stronger, and burn fat. However, this process can only happen if you give yourself adequate time to recover between sessions. Without proper rest, your muscles can’t repair and rebuild, and you’ll find yourself hitting a plateau. If you don’t allow your body enough time to recover, you may not see the fat loss results you desire. Prioritize sleep, stay hydrated, and fuel your body with nutritious food to support the muscle recovery process.

Ready to Get Started with HIIT?

Jumping into high-intensity interval training is an exciting step, but a little prep goes a long way. Unlike just hopping on a treadmill, HIIT requires a specific approach to get the results you want without burning out. It’s about working smarter, pushing your limits safely, and building a routine that you can actually stick with. The key is to start with a solid foundation of knowledge and a realistic plan. From understanding what true intensity feels like to scheduling proper recovery, setting yourself up for success from day one will make all the difference in your fitness journey.

Set Yourself Up for Success

First, let’s be clear on what HIIT is. It stands for High-Intensity Interval Training, which involves short bursts of very hard exercise where you’re pushing at 80-95% of your maximum heart rate, followed by brief recovery periods. For a workout to be true HIIT, that intensity is non-negotiable. It’s also important to remember that exercise is only one part of the fat-loss equation. To see real change, you need to pair your workouts with a solid nutrition plan. The most effective way to lose weight is to create a calorie deficit, meaning you consume fewer calories than your body burns. Think of your diet and your workouts as a team working toward the same goal.

Build Your First Workout Schedule

When you’re feeling motivated, it’s tempting to go all-in and do HIIT every day. However, more isn’t always better. Because of its intensity, your body needs time to recover and rebuild. A great starting point is to limit HIIT sessions to two or three times a week on non-consecutive days. This helps prevent overtraining and keeps your stress hormones in check. A balanced weekly schedule might include two HIIT days, two strength training days, and a couple of active recovery or rest days. This approach ensures you’re building muscle, improving cardiovascular health, and giving your body the downtime it needs to get stronger.

How to Track Your Progress and Stay Motivated

One of the biggest motivators with HIIT is the "afterburn effect." The intensity can increase your metabolism for hours after your workout ends, meaning you continue to burn calories at a higher rate while you’re resting. Beyond the numbers, the best way to stay on track is to find a routine you genuinely like. Research shows that your personal enjoyment of and adherence to an exercise program are directly linked. If you love the energy of a group class or the challenge of a specific workout, you’re far more likely to stick with it. Track how you feel—more energy, stronger lifts, faster recovery—as these non-scale victories are powerful reminders of your progress.

Frequently Asked Questions

I'm completely new to working out. Is HIIT too intense for me? Not at all. One of the best things about HIIT is that it’s completely adaptable to your fitness level. "High intensity" is a relative term—it’s about pushing your personal limits, not meeting someone else’s. A great starting point is to use shorter work periods and longer rest periods. As you get stronger, you can adjust those times. The focus should always be on maintaining good form, and a good coach can show you modifications for any exercise that feels too challenging.

How quickly can I expect to see fat loss results with HIIT? This is the big question, and the honest answer is that it varies for everyone. Results depend on your consistency, your nutrition, and your body's unique response. However, many people start to feel a difference within a couple of weeks—things like having more energy, sleeping better, and feeling stronger during workouts. Visible changes often follow, but it’s important to be patient with your body and focus on those non-scale victories along the way.

What if I can't do high-impact exercises like jumping? You can absolutely still do HIIT. High intensity is about raising your heart rate, not about how much you jump. You can get an incredible, joint-friendly workout by swapping high-impact moves for low-impact alternatives. For example, instead of doing jump squats, you can do fast bodyweight squats. Instead of high knees, you can do a quick march in place. The goal is to move with purpose and speed to challenge your cardiovascular system, no jumping required.

Why am I not losing weight even though I'm doing HIIT a few times a week? This is a common frustration, and it usually comes down to factors outside of the gym. First, take a look at your nutrition, as fat loss requires a calorie deficit that exercise alone can't always create. Second, check in on your recovery. If you're not getting enough sleep or taking rest days, your body can get stressed and hold onto weight. Overtraining is a real issue, so make sure you’re giving your body the downtime it needs to repair and get stronger.

Is it better to do HIIT on its own or combine it with other types of workouts? For the best results, you should combine HIIT with other forms of exercise. While HIIT is fantastic for your heart and for burning fat, a well-rounded routine should also include dedicated strength training to build and maintain muscle. A great weekly schedule might include two or three HIIT sessions on non-consecutive days, mixed in with two days of strength training and some active recovery like walking or stretching. This approach prevents burnout and helps you build a stronger, more resilient body.

Reid Carver