{"id":15652,"date":"2019-07-10T00:22:34","date_gmt":"2019-07-10T00:22:34","guid":{"rendered":"https:\/\/thefabulous.co\/qa\/is-it-a-complete-disaster-if-i-start-with-maybe-4-minutes-hiit-instead-of-7-although-the-program-is-usually-7-minutes-i-am-a-bit-worried-that-i-will-start-cheating-if-my-muscles-scream-very-loud-th\/"},"modified":"2022-12-19T15:52:10","modified_gmt":"2022-12-19T15:52:10","slug":"is-it-a-complete-disaster-if-i-start-with-maybe-4-minutes-hiit-instead-of-7-although-the-program-is-usually-7-minutes-i-am-a-bit-worried-that-i-will-start-cheating-if-my-muscles-scream-very-loud-th","status":"publish","type":"post","link":"https:\/\/www.thefabulous.co\/qa\/is-it-a-complete-disaster-if-i-start-with-maybe-4-minutes-hiit-instead-of-7-although-the-program-is-usually-7-minutes-i-am-a-bit-worried-that-i-will-start-cheating-if-my-muscles-scream-very-loud-th\/","title":{"rendered":"Is it a complete disaster if I start with maybe 4 minutes HIIT instead of 7 (although the program is usually 7 minutes)? I am a bit worried that I will start cheating if my muscles scream very loud the day after. And if I do it in the evening how much do I lose against doing it in the morning (e.g. 25% of the energy boost)? Thank you!"},"content":{"rendered":"<div class=\"single-answer\">\n<div class=\"who-answered\">Graciele A.<\/div>\n<div class=\"detailed-answer\">If you think that you will have more longevity in the end if you do 4 mi utes and work your way to 7 the. You should listen to your body and do that. <\/div>\n<\/div><div class=\"thefa-test2 thefa-entity-placement\" id=\"thefa-3748809525\"><div id=\"thefa-2762460389\"><style>.thefa-test2 {margin-bottom: 24px;}<\/style>\r\n<div class=\"banner-content-position light-viol\">\r\n<div class=\"banner-text max400\">Stop wasting your life<\/div>\r\n<a href=\"https:\/\/start.thefabulous.co\/onboarding\/fabulous-initial?utm_source=community-qa&utm_medium=referral&utm_campaign=afterfirstquestionoranswer-purple-achievegoals\" class=\"banner-cta red w-inline-block\">\r\n<div>Start living today<\/div><\/a>\r\n<\/div><\/div><\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Darlene U.<\/div>\n<div class=\"detailed-answer\">I usually wake up and go straight to the gym! There I do a HIT class for 30 mim! My muscles scream very loud every day but then I always think: it\u2019s my 30 mim that will lead me to a great performance and body! So&#8230; keep up with the good work! <\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Maja Z.<\/div>\n<div class=\"detailed-answer\">You may try the whole<br \/>\n7 min and find that it is invigorating to push yourself. I\u2019d try it and if you notice that a day or two later, you are feeling depleted, then back off. But if you haven\u2019t tried 7 min yet, you might want to just \u201cgo for it\u201d and psych yourself up for an adventure. When I know I am pushing myself outside my comfort zone I try to do it early in the day so I have time to recover, reflect, and then sleep well.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Sebastian G.<\/div>\n<div class=\"detailed-answer\">Small progress is the key! Do the 4 min one and once this becomes a habit then you can start doing the 7 min workout no problem! Also there is a 4 min abs program too! Check it out! <\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Franklin C.<\/div>\n<div class=\"detailed-answer\">I think that you can certainly do four minutes of HITT instead of seven to start with &amp; then increase the time spent exercising as your body gets used to it and grows stronger. The whole point of this is to develop a habit you will be able to continue with indefinitely. Therefore modifying it so that you are enjoying your workout is very important, much more important then the total duration. Unlike the recommended morning exercise I myself choose to do my workout in the afternoon . Again the point is to develop a habit you can stick with and if mornings dont work for you, choosing to exercise in the morning is setting yourself up for failure.  I choose to see my afternoon exercise as an opportunity to restart&#x2F;reset my day. Its a fresh start for days that suck and an energy re-charge for good days so I can continue to enjoy my day. FYI you gain the same benefit regarding health and energy regardless what time you exercise. There is research suggesting that exercising late in the evening makes it more difficult to fall asleep so beware of that if you\u2019re deciding to exercise in the late evening. However, research also states ,that regarding sleep , exercising in the evening is better than not exercising at all. Personally, I have found that exercising helps me sleep regardless when in the day  I do it. You got this ; keep at it!<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Milka X.<\/div>\n<div class=\"detailed-answer\">I would suggest doing it in the morning since it\u2019s proven to help your energy for the whole day. Also, it\u2019s actually a positive feeling to feel sore after working out! Make sure to celebrate after each time. Lastly, if you really can\u2019t work out in the morning, the doing it in the evening doesn\u2019t make a night and day difference or anything so you\u2019re completely fine. <\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Natalie F.<\/div>\n<div class=\"detailed-answer\">It is NOT a complete disaster. 4 minutes is tops, many people don\u2019t do any exercise at all! If you do 4 minutes now, maybe in the future your muscles will feel fine for more.<br \/>\nNo idea what the studies say, but I don\u2019t think there\u2019s a problem with doing it in the evening, as long as you do it at the same moment&#x2F;time every day. The important thing is getting the habit!<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Leslie C.<\/div>\n<div class=\"detailed-answer\">Hi there! I\u2019m quite new with this myself but I\u2019ve read quite a few things about the 7 minutes routine previously. I wouldn\u2019t say that it\u2019s going to be a disaster if you start out with 4 minutes but even with 7 I don\u2019t think you are going to have any problems if the intensity of the routine is lower. As for when you should do the exercise, I wouldn\u2019t say it matters. Doing exercise in the morning gives you a boost in energy but doing exercise in the evening(before 8 pm) helps you feel relaxed and sleep better, so it\u2019s a win-win situation no matter when you exercise. I say not after 8 pm though because then the energy you gain will make you want to sleep later and as a result, sleep less. I hope this helps and good luck on your journey!<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Louanne P.<\/div>\n<div class=\"detailed-answer\">Try it a few times and see what happens. It\u2019s more important to do something and see what happens. Don\u2019t get overly wrapped up in optimizing. It\u2019s really more about establishing and doing the habit.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Jordan O.<\/div>\n<div class=\"detailed-answer\">I feel like it\u2019s very important to do things at your own pace! Anytime I doing circuit training or HIIT, and I start feeling pain instead of burn, I stop to breathe for a second. Exercise is good, but if you\u2019re doing so much that it hurts you, that\u2019s a problem. Especially if you\u2019re a worker like me and need to be able to feel your muscles to do work well.<br \/>\nAs for when to exercise, it\u2019s important to fit your schedule. If you\u2019re trying to combat your schedule too much, it\u2019ll cause you to stop sooner. If it fits into your schedule later in the day easily, you\u2019ll be more likely to continue. I do mine either at noon before a protein packed lunch or when I get home from work. Because I\u2019m not a morning person and again, I need to be rested to work well. That fits my schedule so I\u2019m more likely to continue working out because I have to reason not to. <\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Kirk F.<\/div>\n<div class=\"detailed-answer\">I think it&#39;s better to do the full 7 mins at a lower intensity. I injured myself doing HIIT training when I first started. It was because I pushed myself too hard, not because of how long I was training. It&#39;s okay to give less than 100% effort if it means you can complete the full session and not wreck your body. <\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Patsy T.<\/div>\n<div class=\"detailed-answer\">Any exercise is good for the body in my opinion. Maybe start you day with 4 minutes, and slowly build your muscles up to seven over time. Pushing your body is good, but not to the point of damaging it. <\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Ignaz S.<\/div>\n<div class=\"detailed-answer\">You can always start with a 4 min hiit if  you\u2019re new to exercising. Go as steady as you need, listen to your body and how it reacts during the workout but keep in mind that progress won\u2019t happen if you don\u2019t push yourself, the next day go ahead and challenge you\u2019re self to go a little harder or a little longer. Build the habit first! Working out in the morning is better because your body gets to used the fat stored in your body as well as feeling lighter but don\u2019t let that stop you because you can always get the same results working out in the evening it doesn\u2019t matter as long as you\u2019re keeping up with your habit. make sure you meet your goals at the end of the day <\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Luke X.<\/div>\n<div class=\"detailed-answer\">Well it is better to exercise in the morning every day, but it\u2019s ok to do it in the evening if you have to. Just make sure you get back on track and to it in the morning the next day. Always remember you are strong enough to do this and you will succeed!!<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Katrine Z.<\/div>\n<div class=\"detailed-answer\">You\u2019ve already started and it is great! Maybe it is not 7 minutes as it proposed by app, but it\u2019s up to you and your ability to work! You can start with 4 minutes and add minutes day after day, or week by week, finally you will get the result and your body will appreciate it! Don\u2019t give up and move consistently and remember &#8211; you are doing perfect, if you do an effort and try to improve!<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Alma P.<\/div>\n<div class=\"detailed-answer\">It is absolutely alright to start with 4mins(HIIT) but be consistent and gradually go upto 7 mins. I feel working out everyday day is more important than working out at a specific time. Work out whenever you have the time &amp; energy to!<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Irmino C.<\/div>\n<div class=\"detailed-answer\">Hi,<\/p>\n<p>No I don\u2019t think it would be a complete disaster. Have you been exercising? If not, then I think you should go with your gut instinct and start with 4 minutes of HIT with the view to gradually increasing the time over a period of the next 3  months.<\/p><\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Erik P.<\/div>\n<div class=\"detailed-answer\">It does not matter how much you do as long as you\u2019re doing something. You can either do less minutes or the full 7 with pauses in between, as long as you progress. If your muscles are sore see it as growth not pain. Everybody is different, again it doesn\u2019t matter what time of the day as long as it suits you.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Laura U.<\/div>\n<div class=\"detailed-answer\">I think you should start  noMatter how long&#8230; and then if it\u2019s 4min raise a minute every 2 days&#8230; but seriously, is more important that you start already ! &#x3D;)<br \/>\nOnce you do, you can start experimenting what works better! Go for it!!!<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Frida A.<\/div>\n<div class=\"detailed-answer\">If you haven\u2019t been doing any exercise, even two minutes is a win! That\u2019s how I actually started. I did two minutes twice a day, and ieasy, it was quick and so I had minimal resistance to doing it. Check out Tabata If you haven\u2019t been doing any exercise, even two minutes is a win! That\u2019s how I actually started. I did two minutes twice a day, and it was easy, it was quick and so I had minimal resistance to doing it. Check out Tabata training \u2013 four minutes equals 8 rounds of 20 seconds of exertion followed by 10 seconds of rest. I would suggest you do two different exercises for two minutes each to begin with. This is great training already and you will notice a difference quite soon. All the best<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Ida Z.<\/div>\n<div class=\"detailed-answer\">I feels that if you are consistent with your four minute workout, it better than doing the  odd 7 minute. Keep it up and in time you can move onto the 7 minute one. Best of luck&#8230;.you got this!!!!<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Doris O.<\/div>\n<div class=\"detailed-answer\">Doing 4 mins is absolutely, no doubt 100% fine. IAfter you know how much your muscles hurt the next day, then you\u2019ll know how much you can  push yourself<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Kristina P.<\/div>\n<div class=\"detailed-answer\">Hey! Kudos on getting started! I was in the same boat as you as well. It\u2019s been proven that pushing yourself too much on the first day is not the best idea. Because your body isn\u2019t used to it and it\u2019s likely you will get cramps (even with some mild exercise it\u2019s possible). It\u2019s very important to ease yourself into it. Remember, it\u2019s not the distance or calories that matter, but that you go through with it. For the habit to actually stick, it\u2019s easier if you don\u2019t have burning sores on the next day itself and want to quit. Keep going, proud of you \ud83d\ude42<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Derek P.<\/div>\n<div class=\"detailed-answer\">You should be okay. 4 minutes exercise is still exercise, you can add more minutes the stronger you get. Not sure about the energy boost comparison between exercising in the morning and at night, probably depends on your current health, though some experts recommend getting exercise at 5:00pm. <\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">John O.<\/div>\n<div class=\"detailed-answer\">Start at the pace you\u2019re comfortable with! As you get used to the four minutes, you can gradually add more time. I\u2019ve currently moved up to 15 minutes, and I probably won\u2019t go beyond that. Adjust your plan to fit you, because no one knows you better than yourself! I hope this helps<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Edward B.<\/div>\n<div class=\"detailed-answer\">I don\u2019t know what HIIT means, but I suppose it is about exercise. I think that just do what you think is best for you, I am really not expert. <\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Jean Z.<\/div>\n<div class=\"detailed-answer\">My experience says that something is better than nothing. You know your body. Do what feels good, and what will leave you wanting to come back the next day. <\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Suzanna Z.<\/div>\n<div class=\"detailed-answer\">hi!! it\u2019s absolutely okay! sometimes you need to recover, and that\u2019s what you should do to help your strength improve. i try to do more than what the program says, i will usually take a day off. make sure to stretch out before and after and that will help a lot more. i hope this helps you out! \ud83d\ude42<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Noah P.<\/div>\n<div class=\"detailed-answer\">Listen to your limitations, so as not to scare yourself off from coming back to the exercise tomorrow. You will get better with time and be able to ramp up to the 7 Minutes eventually. Good luck! <\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Graciele A. If you think that you will have more longevity in the end if you do 4 mi utes and work your way to 7 the. You should listen to your body and do that. Darlene U. I usually wake up and go straight to the gym! There I do a HIT class for 30 mim! My muscles scream very loud every day but&#8230; <\/p>\n<p class=\"more\"><a class=\"more-link\" href=\"https:\/\/www.thefabulous.co\/qa\/is-it-a-complete-disaster-if-i-start-with-maybe-4-minutes-hiit-instead-of-7-although-the-program-is-usually-7-minutes-i-am-a-bit-worried-that-i-will-start-cheating-if-my-muscles-scream-very-loud-th\/\">Read More<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[21],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Is it a complete disaster if I start with maybe 4 minutes HIIT instead of 7 (although the program is usually 7 minutes)? I am a bit worried that I will start cheating if my muscles scream very loud the day after. 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