This is an intense HIIT (High Intensity Interval Training) workout that I’ve used many times. It’s a 30 minute workout and really gets that heart rate up!
For the first 2 minutes and the last 2 minutes, you’ll warm-up and cool down. Minutes 3-28 will consist of 30 second sprints.
In order to do this, you must set the treadmill at 8mph while you’re feet are stabilized on the sides of the treadmill. This will allow the treadmill to get to the speed you want.
You’ll be hopping on and off the treadmill for these sprints. The reason you can’t adjust the speed during the workout is because 30 seconds isn’t a long time to begin with and the treadmill takes a while to adjust it’s speed. This workout is more efficient if you leave the speed at 8mph and then grab the treadmill handlebars and hop on and off (one foot to each side).
It may seem intimidating at first, but it’s actually easy and a bit fun 😉
The treadmill incline is set to 0%. Feel free to change the maximum MPH of your sprint to your liking. I set my maximum to 8mph.
Time: 30:00
Distance: 2.36 miles
Calories: 317
Pace: 12:42/mile
Average Heart Rate: 163
Maximum Heart Rate: 173
If you try this workout, leave a comment and let me know how it went!
Hey thanks so much for this great HIIT workout. Just used it today and it definitely was a butt kicker. I altered it a bit with the speed just because 8mph isn’t really challenging for me at this time, thanks to my training at CrossFit, but I loved the idea and it went really quickly! Which is a good thing when you are a mommy and don’t have a ton of time.