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Doing HIIT treadmill workouts will take your cardio sessions to the next level, says Barry's trainer Andrew Nunez. Instead of running at a single pace, you’ll walk and run — sometimes on an incline — in spurts of tough efforts to improve your endurance. Here, 7 workouts to try.
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90-Second Repeats
Running coach Claire Bartholic likes this routine to build strength.
- Start flat at brisk walk, 10 minutes.
- Raise incline 4-6%, run at medium-high effort, 90 seconds.
- No incline, walk 2 mins.
- Repeat pattern 4 to 10 times.
- Cool-down walk, 5 minutes.
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14-Minute Run
Nunez says this HIIT routine is extra challenging.
- Walk, 6 minutes.
- Run 6-8 mph, 1 minute.
- Jog, 10% incline, 30 seconds.
- Remove incline, jog 1 minute.
- Run 5-7 mph, 8% incline, 1 minute.
- Run 9-11 mph, 30 seconds.
- Repeat intervals 2 times.
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Hill Sesh
From exercise physiologist Todd Buckingham, Ph.D.:
- Walk 5 mins.
- 3 strides, 20 seconds each.
- Jog, 40 seconds.
- Run moderate place, 5% incline, 30 secs.
- Walk, .5% incline, 1 minute.
- Repeat for 5 rounds.
- Run, easy pace, .5% incline, 5 minutes.
- Cooldown jog.
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Hills & Flats
From The Park trainer Susan Labunski:
- Walk 3 mph, 6% incline, 1 min.
- Jog 2 mph, flat, 30 secs.
- Run 7 mph, flat, 1 min.
- Repeat 3x.
- Jog 4 mph, 7% incline, 1 min.
- Walk 2 mph, flat, 30 secs.
- Jog 4 mph, 7% incline, 1 minute.
- Run 8 mph, flat, 30 secs.
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Lift & Sprints
Labunski also recommends adding weights.
- Brisk walk, 5 mins.
- Off machine, do front squats, push-ups, bent-over rows with dumbbells, Arnold press. 10 reps each.
- 1-minute sprint, 75% effort.
- Rest 20 seconds.
- Repeat 3x, rest 1 minute between each round.
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Long-Form HIIT
From Rumble trainer Kyle Axman:
- 1-mile jog.
- Half-mile run.
- 2-mile HIIT: Moderate jog, sprint 30 seconds every half mile.
- Half-mile run 5 mph.
- 1-mile incline HIIT: Jog at 2-6% incline, 30 seconds. Return to flat every quarter mile.
- 1 mile cool down jog.
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Quickie
Trainer TJ Mentus says to run at your max effort.
- Warm-up 3 mph, 1 minute.
- 8 mph, 30 seconds.
- 3 mph, 1 minute.
- 8 mph, 45 secs.
- 3 mph, 30 secs.
- 8 mph, 1 minute.
- 3 mph, 2 minutes.
- Repeat 2 to 3 times, depending on fitness level.