High-Intensity Interval Training aka HIIT Workouts


The time has come, where running outside involves more than just shorts and a t-shirt; the temperature has dropped, it’s windy, raining, and soon to be snowing. As much as I love running outside on smooth pavement, there are definitely days where I’m not willing to brave the outdoors. BUT, if you’re a runner like myself, simply skipping workouts isn’t an option (who does that?). HIIT interval training is the way to go for days when you just can’t get yourself outside, these workouts are done on the treadmill so you don’t have to brave the cold.

BONUS: they’re normally shorter than your average workouts with more intensity.

Here are some of the best HIIT treadmill workouts that keep you inside AND burning fat:

TIP: Be sure to properly warm up with some foam rolling/dynamic stretching before exercising!

8 Interval Sprints

  • On a treadmill, warm-up either walking or jogging for 5-10 minutes
  • Do 8 intervals sprinting for 30 seconds and recovering for 1:30 minutes

To increase the challenge, you can sprint for a longer period of time, decrease the recovery time, or sprint faster during the interval. Don’t change all the factors at once. Only change one factor at a time.

30 Second Switches

  • 30 seconds sprinting (I do 12-14mph – but be careful)
  • 30 seconds rest (resting on the treadmill, hop off)
  • Complete 5 rounds (max rounds: 10)

A slight variation is to increase the incline to 10 (out of 15) and sprint for 30 seconds and rest 60 seconds for 5-7 rounds. To make this workout easier, you can increase the rest period to 60 seconds, or more, whatever works for your fitness level.

Strength Sprint

  • Single-leg leg press for 16 reps on each leg
  • Jump onto the treadmill at a 12% incline, bring speed to 9-10 mph for 1 minutes
  • 30-60 second rest
  • Repeat for 4 rounds

Hill Springs

If you are looking for something that is a little more intense, try using a bike or rower for more intense intervals; you can push yourself much harder without worrying about the risk of faceplanting on a treadmill.

  • 30 seconds work (high resistance, as fast as possible
  • 60 seconds rest (low-no resistance) for 10-15 intervals

Check out more workouts and ways to stay in shape during the colder months on http://www.builtlean.com!

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