Can someone recommend a HIIT for treadmill??

iva001

I am 29, 5'5, 155lbs. Currently I can do 5mph (8kph) for 20 minutes before I get really tired. So I read about HIIT and I did 10kph for 3 mins, and then 2 mins at 5kph, and I alternated for 10 mins before I got really tired. I was so embarrassed, I'm embarrassed just writing this. I burned more doing my non-HIIT.

What should I do? I want to increase my endurance but also increase my post calorie burn.

DarcieC2389

Try doing at least 5 intervals at a higher rate of speed where your heart rate is near the max or try doing very intense higher speed sprints as fast as you can tolerate not a long duration like 30 seconds-1 minute. A lot of treadmills have a interval mode, which is HIIT. Instead of a lot of jogging, you could try doing more of an incline too.

Lizlicious2187

For HIIT on the treadmill i normally warm up for a couple of mins at a fast walk (say 4.0 mph). Then I run at a pace for 5 mins where I could sustain a conversation with someone and not feel like I'm going to pass out (for me it's about 5.5-6.0 mph). Then i vary my intervals. I do 2 mins between 6.0-6.5 mph then 1 min at 7.0-7.5 mph. I do 2 sets of those (so 6 mins) then back to a 4.0 walk to get my heart rate back down. For the second set I switch it up to shorter times but higher intensity so 1:30 at 6.0(ish) then :30-:45 secs around 8-8.5 mph. I do two of those then walk and back to the first set. Then I cool down with a light run for 5 mins again or walk at an incline. So in total it's about a 30 min workout and I burn close to 350-400 cal. I would say do whats comfortable for you and don't worry about how fast you can or can't go because just like anything else it takes time to improve. I will say that I looove HIIT workouts because I can knock em out and be done with it. But i try to only do them about twice a week so I don't get burnt out. But like anything else, do what works for you!