HIIT Treadmill

noaddedsugarx

I thought I'd give it a go for the first time today so I set the speed at 12.5 and did 1 minute sprinting then 30 seconds rest by jumping on the side of the treadmill repeating this for 20mins. How does everyone else do it? I've been reading that it might be better the alternate the sprinting with walking rather than jumping on the sides and stopping completely?

laurie62ann

There are so many different opinions on HIIT - I would do what feels best for you. I have a DVD where I run for 1 1/2 minutes and lift weights for 1 minute. Doing that for a 20 minute cycle. I love it. Check out Kelly Coffee Myers DVD's; she has a couple that have HIIT format!!

cw106

i was shown by trainer to walk at 4kph for 4 min warm up,jog at 7kph then x 30 secs @ 11.5 kph.repeat 10x.
takes me about 30 mins total,i cover about 4k.
holding off at the side seems wastefull.

BrendaS03

Right now I do a five min warm up, run at about 5.8 mph for 3 min, then do 7 mph for one minute. I continue this routine for the desired length of time, then crank up the run speed for my last one minute run interval. As I get stronger over time, I increase both the jog and the run speed.

I find the time goes by really quickly using this method, I love it!

shanae727

I warm up 3-5 minutes @4 then every 45 seconds to 1minute I run increasing from 5 to 7 and possibly a 7.5 sprint , then start over from 5.5 to 6.5 to 7.5 and repeat.

I'm not necessary trying to be fast, I'm working on endurance so if I find myself comfortable somewhere in there I'll stay for 2 minutes and then increase and repeat the intervals.

I don't stop and jump on the sides because I don't want my blood to pool and make me dizzy. If I stop immediately I'll get sick and feel like I'm going to puke or pass out. So I just take the speed down to a 5 or a 4.5 for 30 seconds to 1 minute if I need to catch my breath.

Did that make any sense?

MeanderingMammal

noaddedsugarx wrote: »

I thought I'd give it a go for the first time today so I set the speed at 12.5 and did 1 minute sprinting then 30 seconds rest by jumping on the side of the treadmill repeating this for 20mins. How does everyone else do it? I've been reading that it might be better the alternate the sprinting with walking rather than jumping on the sides and stopping completely?

Broadly depends what you want to achieve from it. I run in the real, rather than use a dreadmill, but broadly a session would be:

15 minutes at 5:30-6min/ km warm up
Repeats of - 400 metres at 4 min/ km with 400 metres at 6 min/km times 5 or 6 OR
200 metres at 3:30 min/ km with one minute at 6min/km times 10
15 minuts at 6 min/km to cool down