HIIT Training

I'm one of those who hate running so when I see a workout that can reduce the time I spend on a treadmill I go for it! After long research to find a fat blasting workout I found HIIT. So what exactly is HIIT?

HIIT, or high intensity interval training, is a cardiovascular exercise technique incorporating periods of low intensity work alternated with periods of near maximum intensity. HIIT helps improve your oxygen intake capacity enhancing overall endurance and increase the body's capacity to oxidize (burn) fats.Usually the workout lasts less than 20 minutes. Studies report that with HIIP you will lose up to 9 times more fat than a similar cardio workout. 

It is usually easier to do outdoors but in my case the climate limits the times I can exercise outside so most of the times I do it on the treadmill. Any activity (running, dancing, cycling, elliptical) can be used for HIIT training though, the idea is to go intense for a set amount of time doing any activity you want followed by a recovery period, and repeat as many sets necessary to meet your goals. Whether you are at the gym, on the track, in your house, yard, or on the road HIIT workout can be completed with great success. When I'm on the treadmill I'll alternate between 7 mph and 13.4 mph but use whatever feels more effort to you.

A great tool to have is a HIIT timer application on your Ipod or phone. I use HIIT interval training timer. It has a black and white runner icon. You can use it while listening to your music. Once you are entering an interval it will ring to let you know you need to change speed. 

Here's the workout I do:


Workout #1


WARMUP: 2-3 minutes


HIIT 1: 10 minutes (10 repetitions)
15 sec sprint (run fast)
45 sec rest (jog or walk)


RUN: 25 minutes at 7mph or at a the highest speed that I know I can do the whole workout.


HIIT 2: 10 minutes (5 repetitions)
1   min sprint (run fast)
1   min rest (jog or walk)


Workout #2

WARMUP: 2-3 minutes

HIIT 1: 15 minutes (10 repetitions)
1   min jog
30 sec sprint


HIIT 2: 20 minutes (5 repetitions)
1  min jog
1  min sprint
1  min jog
1  min walk

I alternate my workout every day so my body doesn't get used to doing the same thing. Even if it's alternating HIIT or jogging instead of walking for warmup. Just get your ipod ready with great music to make the ride easier. ;)