HIIT Treadmill Workout

Hills & Sprints

I'm always changing up my cardio to keep it from getting too boring. Some days I do HIIT on the machines or track or outside, steady state cardio, or bodyweight cardio.  There are definitely many days where it's the last thing I feel like doing, so I'll come up with HIIT workouts that make the time fly by.  Below is one that I do on the treadmill.  The first half is hills and the second half is sprints.  For the hill intervals I usually keep my speed at about 4.5 for the really steep hills (10 and 12) and bump my speed up to 5.5 for the rest.  You can do this workout and adjust it to your fitness level, so you'll see there are ranges for speed and incline.

Also, I use the first interval as a warm up starting with a fast walk into a jog.

Minute:               Speed:               Incline:

0:00-5:00            4-5.5                  3.5

5:00-7:00            4-5.5                  8-10

7:00-8:00            4-5.5                  5-6

8:00-10:00          4-5.5                  10

10:00-11:00        4-5.5                  6-7

11:00-13:00        4-5.5                  12

13:00-25:00 Repeat the following intervals

30 seconds fast walk

30 seconds run

1:00 seconds sprint