The Target Heart Rate For HIIT + How To Know If You've Reached It

In a mindbodygreen podcast episode, personal trainer Todd McCullough shares the target heart rate to reach while engaging in HIIT training and how to know if you've reached it—no fancy technology needed.

Like all things, it depends on your body type and physical fitness level. If walking every day feels better on the body than squat jumps, that's perfectly OK. But "assuming your joints are fine, your back is not hurting, your knees aren't hurting, you can't beat the efficiency of HIIT training," he says. 

According to the American Heart Association, maximum heart rate1 is about 220 minus your age. To get the target heart rate, calculate the goal percentage (80 to 90% in this case). For example, a person who is 30 years old would have a maximum heart rate of 190; an 80% target rate of 152; and a 90% target rate of 171. Here's a chart to help:

The easiest way to figure it out is by talking to someone, McCullough says. If you have trouble talking clearly, that's a good sign you've reached that anaerobic (80 to 90%) zone, he explains. "As little as seven minutes [of that heart rate] a day can have an impact." 

With just seven to 25 minutes each day—yes, that includes the warmup—your body can reach an optimal heart rate and ultimately improve cardiovascular and overall health. "If you're in a time crunch, HIIT training makes sense," McCullough says.