HIIT 101 Treadmill Intervals

Got 15 minutes? Why not maximize your time at the gym with a basic High Intensity Interval Training treadmill workout.  This workout is great for those new to HIIT, and can easily be modified for greater intensity over time. Remember, the key to HIIT is to alternate between HIGH intensity (85-95% of your max HR) and recovery (60-70% or max HR), so let your body be your guide.

Warm up: 5 minute jog at moderate intensity

High Intensity: 30 second run

Recovery: 1 minute jog

Repeat: 10x

Total Time: 15 minutes

Modifications: If you’re new to HIIT, it will take some time to get a good baseline for what your high and low interval speeds should be. If you’re new to HIIT, try alternating between 4.5 and 7MPH and then adjust up or down accordingly.  Remember, the high intervals should feel very difficult, but you should be recovering on the low intervals.

Once you establish a baseline that’s challenging, continue to push yourself by playing with your speed and time. I’ve been at it for awhile, and am now able to alternate between 6.5 and 10 MPH, but it was a slow progression.  After you’re comfortable with the 30/60 second intervals, try switching to even intervals of 45 seconds each for the first 5 intervals of the workout, and then 30/60seconds for the last 5. Eventually, work your way up to all 10 intervals at 45 seconds high intensity, 45 seconds recovery.