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HIIT the treadmill for a short intense workout

HIIT the treadmill for a short intense workout

If cardio is your thing, and you have a treadmill available, this High Intensity Interval program is just for you. It will up your cardiovascular fitness and blast those fat cells in the shortest time possible. If you’re new to high intensity interval training, this beginner program might be right up your alley. Give it a try and let us know how it’s worked for you!

 

We start with a work:rest ratio of 1:4 in Phase 1, for a total workout time of just under 16 minutes.

Phase 2 bumps up the amount of time in the work phase, bringing the ratio up to 1:2 and the total workout time to 18 minutes.

In Phase 3, the rest ratio is cut in half, bringing the ratio up to 1:1. The workout time increases to 19.5 minutes.

In Phase 4, the rest ratio is cut in half, raising the ratio to 2:1 and the total time at 21 minutes.

Adjust your treadmill to the Speed and Gradient for each exercise as set out in the corresponding columns.

Do the workout 2-3 times per week– no more. HIIT is very taxing on the Central Nervous system. You can add steady state cardio sessions – 30 to 40 minutes of brisk walking/cycling – to your program.

 

You can also do this routine on a stationary bicycle, stepper or rower. Just adjust the intensity and follow the work:ratio guidelines.

Happy jogging!

2

2

 

The Program

Phase 1 (1:4) – Week 1 & 2Work: Rest Ratio 1:4 Speed Gradient % Total Time
Walk at Low-Intensity pace for 1 minute•       15 seconds: High-Intensity Sprint

•       60 seconds: Low-Intensity Walk

Repeat another 10 times, followed by a final 15-second high-intensity sprint

5.09.0

5.0

0.00.0

0.0

 

 

 

16 mins

Phase 2 (1:2) – Week 3 & 4Work: Rest Ratio 1:4 Speed Gradient % Total Time
Walk at Low-Intensity pace for 1 minute•       30 seconds: High-Intensity Sprint

•       60 seconds: Low-Intensity Walk

Repeat another 10 times, followed by a final 30-second high-intensity sprint

5.510.0

5.5

1.01.0

1.0

 

 

 

17 mins

Phase 3 (1:1) – Week 5 & 6Work: Rest Ratio 1:1 Speed Gradient % Total Time
Walk at Low-Intensity pace for 1 minute•       30 seconds: High-Intensity Sprint

•       30 seconds: Low-Intensity Walk

Repeat another 11 times, followed by a final 30-second high-intensity sprint

5.011.0

5.0

0.50.5

0.5

 

 

 

19.5 mins

Phase 4 (2:1) – Week 7 & 8Work: Rest Ratio 2:1 Speed Gradient % Total Time
Walk at Low-Intensity pace for 1 minute•       30 seconds: High-Intensity Sprint

•       15 seconds: Low-Intensity Walk

Repeat another 25 times, followed by a final 30-second high-intensity sprint

5.012.0

5.0

0.50.5

0.5

 

 

 

21 min

 

 

By Letitia Kleynhans

Categories: Uncategorized

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