Fitness | January 18th 2017

15 Minute HIIT Treadmill Workout

There’s nothing worse than running on the treadmill for an hour feeling bored and unmotivated. Running is great for your cardiovascular health, but most people don’t realize you don’t need to be running at a steady-state pace for long periods of time in order to get a good workout. By implementing high intensity interval training into your running routine, your body will work its hardest for the short amount of time your running, and then continue to burn calories for hours afterwards.

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We mapped out our favorite treadmill HIIT routine to make sure you can get in a great workout in less than fifteen minutes. We put in our own speed recommendations, but feel free to scale to your own level whether you’re a beginner or an advanced runner. Check out the workout:

  • Warm up pace: 1 minute power walk (4.0 to 4.5 mph)
  • 2 minute jog (5.0 to 6.5 mph)
  • 1 minute run (7.0 to 8.5 mph)
  • 2 minute jog (5.5 to 6.5 mph)
  • 45 second sprint (8.5 mph and above)
  • 45 second power walk (4.0 to 4.5 mph)
  • 2 minute run (7.0 to 8.5 mph)
  • 30 second sprint (8.5 mph and above)
  • 1 minute walk (advanced runners can jog here)
  • 30 second sprint (8.5 mph and above)
  • 1 minute jog (5.0 to 6.5 mph)
  • 1 minute run (7.0 to 8.5 mph)
  • Final 1 minute max sprint (8.5 mph and above)
  • Remember to stretch out your muscles afterwards to avoid post-workout cramping and soreness! 

 

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