HIIT Intervals on treadmill?

I can't answer for your original questions but do you have a smartphone? If so you might want to download a HIIT app (there are several free ones out there). The app will start beeping a few seconds before the interval change so you have time to step up the treadmill speed. That way you can stop staring at the treadmill (I always thought it made the workouts seem longer if I stared at the clock). Some treadmills have interval trainers that you can program your speeds into and that could also help you. Also check out C25K if you haven't already: http://www.coolrunning.com/engine/2/2_3/181.shtml

This is a typical treadmill workout I do. You need figure out what your BASE, PUSH and ALL OUT speeds are. Mine are:

Base: 6MPH
PUSH:7MPH
ALL OUT: 8-9MPH (depending on how I feel)

Treadmill Power Workout

[BLOCK 1]
set incline to 1%. Pretend your treadmill doesn't have 0%. 0% is actually slightly down hill, 1% is flat.
+3 minutes - Warm Up, build to BASE speed
+2 minutes PUSH
+1 minute ALL OUT
+ 30 seconds - RECOVER at just below base (try not to walk)

[BLOCK 2]
set incline to 3%
+1 minute BASE
set incline 6%
+1 minute BASE
set incline to 9% (adjust your speed if you have to, but keep it as close to base as possible)
+1 minute BASE
set incline to 12% (adjust your speed if you have to, but keep it as close to base as possible)
+1 minute BASE
set incline to 1%
+1 minute RECOVER (WALK – Speed 3-3.5MPH)

[BLOCK 3]
Incline 1%
+30 seconds BASE
+30 seconds PUSH
+30 seconds ALL OUT
+30 seconds RECOVER
+30 seconds BASE
+30 seconds PUSH
+30 seconds ALL OUT
+30 seconds RECOVER
+1 minute BASE
+30 seconds ALL OUT as fast as you can
+1 minute RECOVER (WALK – Speed 3-3.5MPH)

[BLOCK 4]
Set incline to 3%
+30 seconds PUSH
set incline to 6%
+30 seconds PUSH
set incline to 9%
+30 seconds PUSH
set incline to 6%
+30 seconds PUSH
set incline to 3%
+30 seconds PUSH
set incline to 1%
+30 seconds ALL OUT

+RECOVER 1 minute (WALK - Speed to 3-3.5MPH)


[FINAL CHALLENGE]
Set the incline as high as you can and set your speed for as fast as you can. Add those 2 numbers together. This is your goal number; you want to work on making that number higher every time. Sometimes I go higher incline, sometimes I go higher speed. My highest number so far is 22 (15 incline and 7 speed).

+45 SECOND CHALLENGE. What was your goal number, could you have gone higher??

+RECOVER 1 minute (WALK - Speed to 2.5-3.5MPH)

YOU ARE DONE!!!

Total time about 23 or 24 minutes! About 2-2.25Miles. About 400-500 Calories

This is a tough work out. If you're not into jogging or running, you will have your speed much lower. If you can't run at all, set the incline higher on the push and all out. This will get your heart going for sure and whip you into shape quickly. Do this along with 20-30 minutes of strength and core training 2-3X a week and you'll have the summer body you want in no time!

for sure just google HIIT treadmaill work outs. Billions out there!!

These are the two workouts I do on my "speed" days. Don't know if they are technically HIIT or not, but they totally kick my butt.

workout #1
warm up (5-10min @ 6.2)
run 25 sec at 8.2 (50% effort), jog 35 sec at 6.2
run 25 sec at 9.2 (75% effort), jog 35 sec at 6.2
run 25 sec at 10.2 (100% effort), jog 35 sec at 6.2
walk 1 min
repeat 5x
cool down 5 min @ 3.5
However, with the transition speed on the treadmill it really works out more like transition 5 sec, run 25 sec, transtition 5 sec, jog 30 sec.

Workout #2
warm up 5-10min @ 6.2
run 20 sec @ 9.5, rest 10 seconds (jump onto the sides)
repeat 8x
walk 1 min
run 20 sec @9.5, rest 10 seconds
repeat 8x
walk 1 min
run 20 sec @9.5, rest 10 seconds
repeat 8x
cool down 5-10 min @6.2 gradually decreasing to 3.5

bumping to read later

I have a speed limitation due to a bad knee that keeps me from going much faster than 5 mph. I use the interval feature and it will do 2 minute cycles alternating between a flat incline and a 5% incline.

I usually do one HIIT day per week and I change it up every week. This week I did 3:2 minute intervals, with 3 minutes at 7.0 and 2 minutes at 5.0. I did as many rounds as I could fit into 40 minutes, warmup and cooldown on either end too.

I also found an interval pyramid workout in Fitness magazine a couple months ago - love that one too. I start at 5.5 but you can easily adjust it to whatever ability level. Do one minute at 5.5, then increase to 6.0 for a minute, then 6.5 for a minute... etc up to 7.5, then go back down the pyramid. Each up and down will take 9 minutes and I can usually do three before I feel like dying!

Also check FitSugar's website - I found a few other HIIT workouts there a while back that I wrote out on index cards so I can take them to the gym with me.

Have fun!

bump

Mine typically consists of 10-15 sets of 1 minute @ 4mph and 1:30 @ 10mph, sandwiched between a five-minute warmup and a five-minute cool down, each at 7.0 mph. The treadmills at my gym all feature Intervals among their programs and you can hit a button to toggle between fast and slow. The treadmill takes about 15-20 seconds to speed up and slow down.