Can some help with

a HIIT routine for the treadmill?

I would appreciate it thanks. I just started doing HIIT last week and I am kind of making it up as I go. Doing intervals of 8mph for the high end and from 5.5 to 6 for the low end 1 minute on 1 minute off 20 minutes with a 5 minute warm up and 5 minute cool down.

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Posted by lilqtny

a HIIT routine for the treadmill?

I would appreciate it thanks. I just started doing HIIT last week and I am kind of making it up as I go. Doing intervals of 8mph for the high end and from 5.5 to 6 for the low end 1 minute on 1 minute off 20 minutes with a 5 minute warm up and 5 minute cool down.

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1. 5 minute warm up
2. run AS FAST AS YOU CAN for 30 seconds
3. slow jog, or walk for 60 seconds
4. repeat steps 2 and 3 7 more times
5. 5 minute cool down.
this is 22 minutes total.

When I say fast, I mean FAST, like if you went faster you would fall on the floor! for example, I run my fst intervals at 10-10.2, but it all depends on your fitness level.
You are running way to fast on your lows. when you run fast for 30 seconds, you are going to want to stop running for the slower 60 seconds. I know girls who jump off the treadmill all together and pace the floor, but if you don't want to do this, then do a slight jog, or walk for the 60 seconds. if you can run on 5-6 mph, your fast sprints aren't fast enough. the goal is to make a drastic change between the slow and the fast. Does this make sense?

if 8 mph is the fastest you can run, then it is fine. If I were you, I would TRY to run faster. use your leg muscles.

make sure you DON NOT do this on an empty stomache. and make sure you are fully digested.

I follow the same thing as Christine and when im on my LOWS there is no way i would be able to go as fast as you are. I need to recover. My high is 9.2 and my low can be as low as 3.5 bc i need to recover and get my heart back to normal before i 'jolt' it again

Okay I am going to try to go faster on my highs and slower on my lows tomorrow.

I should have said this earlier but I have an old knee and hip injury so I will have to see how fast I can get. I am doing 8.5 already so I am sure I can do at least 9 or 9.5

Thanks girls

HIIT on a treadmill is difficult because the belt moves at only the rate it is set for. True HIIT cannot be done this way. If it is the only equipment you have, then it will have to do.

Don't worry about time frames so much of the 'Sprint' as long as you are going as hard as you can. The SPRINT should be all out and should last 30 seconds-45. With my former clients, I used our 20 yard sprints with 20 yard slow jogs and repeated 10 times, THIS seems easy but IT IS NOT! No pauses.

If you have access to a bike this will work better becaus eyou can peddle as fast as you can.