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Everyday HIIT on your treadmill

High-intensity interval training (HIIT) can be any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. A good starter workout is running as fast as you can for 1 minute and then walking for 2 minutes. Repeat that in 3-minute intervals five times for a quick 15-minute session.


HIIT is a cardiovascular exercise technique that helps improve your maximum oxygen, enhances your overall endurance and lots more benefits. Although sprints outside are one of the best exercises for HIIT training, you can do any exercise using the same technique and you can even do it on your treadmill.


This type of training also increases the body's ability to oxidize fats so you’re going to burn more calories during your HIIT workout. Plus, the effect of HIIT kicks your body's repair cycle into overdrive and increases your metabolism!! That means you will actually be burning fat and calories in the 24 hours AFTER a HIIT workout.


It’s great for people with limited time to train too because you can achieve all the benefits of a HIIT session in as few as 20 minutes. In fact 20 minutes of this type of exercise is more beneficial than an hour or more of steady cardio.

Whether you want to squeeze in a workout during your lunch break or to get in shape for a fast-approaching event. 20 minutes of interval training (done three times a week) will get you better results, quicker.


Using your treadmill for HIIT

  • Do a warm-up for two minutes at a comfortable pace. This will also be the pace you want to go as your rest period.


  • When you hit 2 minutes increase the speed to your high intensity speed.


  • Sprint at your maximum speed (safely) for 1 minute


  • Go back to your rest speed for 2 minutes


  • Repeat in intervals until you reach 20 minutes.


It’s always good to include a cool down walk for an extra two minutes at the end. Also remember to stretch because high intensity workouts can increase your likelihood of cramping because of the oxygen drain on your muscles. If you want to make it more intense; start adding an incline in order to mimic outside and hill running conditions. This will target your thighs, calves and butt.

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