The Truth About Interval Training: Are You Making These Mistakes?

"Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize." — 1 Corinthians 9:24

High-Intensity Interval Training (HIIT) is one of the most efficient ways to burn fat, build endurance, and improve overall fitness. But like any tool, if used incorrectly, it can do more harm than good. Many Christian men, eager to get results fast, push too hard, recover too little, or neglect key principles—leading to burnout, injury, or stalled progress.

At Tyler’s Training, I help Christian men move better, eliminate pain, and reclaim their health—without sacrificing career or family. If you’ve been doing interval training but aren’t seeing the results you expected, it might be time to rethink your approach. Let’s dive into where interval training goes wrong and how to fix it—while staying rooted in faith.

Mistake #1: Training Without Rest—Ignoring the Power of Recovery

"Be still, and know that I am God." — Psalm 46:10

One of the biggest mistakes in HIIT training is not allowing enough recovery between workouts. Many men believe that more intensity equals more progress, but without proper rest, the body breaks down instead of building up.

Fix It:

✅ Prioritize rest days—aim for at least 24-48 hours between intense HIIT sessions.
✅ Listen to your body—if you're feeling drained, swap HIIT for mobility work or light cardio.
✅ Emphasize quality over quantity—short, intense sessions (15-30 minutes) are more effective than daily, grueling workouts.

Just as God calls us to Sabbath rest, we must also allow our bodies to recover and rebuild.

Mistake #2: Overdoing It—More Isn’t Always Better

"The wise man saves for the future, but the foolish man spends whatever he gets." — Proverbs 21:20

Many men treat HIIT like an all-you-can-eat buffet—stacking endless rounds of high-intensity work without realizing they’re overdrawing their energy reserves. Instead of getting stronger, they end up fatigued, inflamed, and prone to injury.

Fix It:

✅ Limit HIIT to 2-4 sessions per week—balance with strength training, steady-state cardio, and recovery days.
✅ Focus on intensity, not duration—keep HIIT workouts between 15-30 minutes max.
✅ End your session with something left in the tank—don't train to complete exhaustion every time.

Just like we are called to be wise stewards of our finances, we must also be wise stewards of our energy.

Mistake #3: Poor Form—Training Hard Without Training Smart

"Whatever you do, work at it with all your heart, as working for the Lord, not for human masters." — Colossians 3:23

Rushing through HIIT workouts without proper form can lead to injuries, especially as fatigue sets in. It’s not about how many reps you can do, but how well you do them.

Fix It:

✅ Focus on controlled movements—speed should never come at the cost of proper mechanics.
✅ Warm up properly—activate your muscles to prevent strains and tears.
✅ Choose exercises that match your fitness level—modify movements if needed to maintain form.

Just as we are called to work with excellence in all we do, we must also train with wisdom and intention.

Mistake #4: Skipping Strength Training—The Missing Piece of the Puzzle

"The Lord is my strength and my shield; my heart trusts in Him, and He helps me." — Psalm 28:7

Many men rely solely on HIIT for fitness, neglecting strength training. Over time, this leads to muscle loss, joint stress, and stalled fat loss. Strength training builds the foundation that makes HIIT safer and more effective.

Fix It:

✅ Combine HIIT with strength training—train with weights at least 2-3 times per week.
✅ Prioritize compound movements—squats, deadlifts, and presses build strength and resilience.
✅ Remember: muscle is your metabolism’s best friend—the more lean muscle you have, the more efficiently your body burns fat.

Just as God is our foundation in life, strength training should be the foundation of our fitness.

Mistake #5: Neglecting Nutrition—Fueling the Fire the Right Way

"So whether you eat or drink or whatever you do, do it all for the glory of God." — 1 Corinthians 10:31

You can train as hard as you want, but if you’re not fueling your body properly, you’ll struggle to see results. Many men under-eat or eat the wrong balance of nutrients, leading to poor recovery and energy crashes.

Fix It:

✅ Prioritize protein—it’s essential for muscle recovery and strength.
✅ Fuel your workouts properly—eat healthy carbs before and after training to sustain performance.
✅ Stay hydrated—dehydration can slow down metabolism and hinder recovery.

Just as we nourish our souls with the Word of God, we must nourish our bodies with the right fuel.

The Right Way to Approach Interval Training

HIIT can be a powerful tool when used correctly. To get the most out of your workouts:

🔥 Train hard, but train smart—intensity matters, but not at the cost of recovery.
💪 Strengthen your foundation—incorporate strength training to prevent injuries and boost results.
🍽️ Fuel properly—your body needs proper nutrition to perform at its best.
🙏 Trust the process—progress takes time, patience, and faith.

Level Up Your Training with Coaching

"I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus." — Philippians 3:14

If you’re ready to train smarter, move better, and reclaim your health, I’m here to help. With a faith-based approach, we’ll design a program that fits your life—without sacrificing career or family.

👉 Book a 1:1 Coaching Call Today and start training with purpose.

Stay strong, stay faithful, and let’s keep moving forward. 💪🙏

References

1. American Council on Exercise. (2023). The Science Behind High-Intensity Interval Training (HIIT). Retrieved from www.acefitness.org
   
   
2. Gibala, M. J., & McGee, S. L. (2008). Metabolic Adaptations to Short-term High-Intensity Interval Training: A Little Pain for a Lot of Gain? Journal of Physiology, 586(1), 1-6.
   
   
3. Schoenfeld, B. J., & Aragon, A. A. (2018). How to Optimize HIIT for Fat Loss and Muscle Retention. Strength and Conditioning Journal, 40(3), 1-12.
   
   
4. National Academy of Sports Medicine. (2022). HIIT Programming: Best Practices for Safety and Effectiveness. Retrieved from www.nasm.org
   
   
5. Harvard Medical School. (2021). The Role of Strength Training in Metabolic Health and Injury Prevention. Retrieved from www.health.harvard.edu
   
   
6. Academy of Nutrition and Dietetics. (2023). Nutritional Strategies for Athletic Performance and Recovery. Retrieved from www.eatright.org
   
   
7. The Holy Bible, New International Version (NIV). Various scripture references.