How to do HIIT on treadmill?

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Korrora
Korrora Posts: 8
in Fitness and Exercise
As a side note, the time for the treadmill to completely adjust to speed is 15 seconds.
I started out doing 2 minutes on 7 mph, then 1 min on 3 mph. I did that for about 20 minutes, then had to stop because I had a really bad stomach cramp, so I changed it from 2 mins on 7 mph, to 1 min. It felt too easy, so I up'd it from 3 mph to 4 mph. I do this for 30 minutes. When I'm on 7 mph, my heart rate is at 180-90 (I check it manually) and my RPE is 9, according to this.
http://www.gppfitness.com/static/514aef8fe4b0905e2ae06b8f/514b354ee4b0fe8c6652da95/514b3554e4b0fe8c6652fd8b/1323834533343/rpe-rate-of-perceived-exertion-chart.jpg/1000w
When I switch to 4 mph, I'm tired, but I feel like I get a second wind. I don't want to up it from 7 mph to 8 mph, because If I do, I don't think I can do it for more than 15 minutes. I know HIIT is supposed to be short, but not that short. What do you think? Am I doing it enough?
BTW, I hope this isn't confusing.

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  • FrnkLft
    FrnkLft Posts: 1,821 Member
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    Proper HIIT is supposed to be an all out 0-to-60-in-a-split-second type workout. Can't do it properly on a treadmill. That would be like doing sprints with a 15 second ramp up to speed. Doesn't work :/

    You can find alternatives though. Try sprinting in a field/parking lot, car pushes, or even running up stairs at full tilt.

    Otherwise, you're still doing a great deal of work, just don't know if you're getting the full anabolic benefits from it given the lack of immediate intensity.
  • lma0423
    lma0423 Posts: 78 Member
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    The app I use is called "running for weight loss" I'm only on the beginning stages but I imagine the more difficult stages would work for you.

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