Cardio, Training

HIIT Treadmill Workout

Ready for some High Intensity Interval Training? HIIT is all the rage right now and for good reason. Not only does it really burn some High Intensity Interval Treadmill Workoutcalories but it is a great way to increase your cardiovascular health. But a lot of those pre-programmed interval programs on treadmills and elliptical machines are pretty vanilla after awhile.

Not to worry, we have a few great HIIT treadmill programs that crank of the intensity and really challenge you!

Treadmill Sprints

Running sprints is a great way to quickly ramp up the calorie burn. You need to keep an eye on the time and speed monitors. This is set-up as a 15 minute program. You can switch to something else or do it another few times to get a killer cardio workout in.

  • 3 minutes – warm-up walk – 3.5 speed
  • 45 seconds – sprint – 8+ speed
  • 45 seconds – jog – 6.0 speed
  • 1 minute – sprint – 8+ speed
  • 5 minute – jog – 6.0 speed
  • 45 seconds – sprint – 8+ speed
  • 1 minute – jog – 6.0 speed
  • 1 minute – sprint – 8+ speed
  • 1 minute – jog – 6.0 speed
  • 45 seconds – sprint – 8+ speed
  • 45 seconds – jog – 6.0 speed
  • 5 minutes – cool down walk – 3.5 speed

Treadmill Hills

Hill running is a great way to really build up endurance and increase your bursts of speed especially after you start getting worn out. This 15 minute program will help with that and also burn some serious calories.

  • 3 minutes – warm-up walk – 3.5 speed – 1% incline
  • 1 minute – hill jog – 4.5 speed – 5% incline
  • 2 minute medium jog – 6.0 speed – 0% incline
  • 1 minute hill jog – 4.5 speed – 7% incline
  • 2 minute medium jog – 6.0 speed – 0% incline
  • 1 minute – hill jog – 4.5 speed – 8.5% incline
  • 2 minute medium jog – 6.0 speed – 0% incline
  • 1 minute – hill jog – 4.5 speed – 11% incline
  • 2 minute cool down jog – 5 to 3.5 speed – 1% incline

 

These programs also work great together. If you do decide to combine them, doing the hill program first followed by the sprints is recommended. As your legs get tired you are more prone to stumble and it is easier to trip on a higher incline which can be dangerous, embarrassing, and really painful. Or you can simple just switch to a light jog and put in a few miles after the program. The sprints and hills will provide a carryover affect for an increased calorie burn even if you are just walking at a moderate pace.