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Thread: HIIT treadmill routine

  1. #1
    exotisch23
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    Default HIIT treadmill routine

    I came up with my own treadmill routine, tell me what you think.. I'm going to try it out in a few hours.


    2 or 4 15 minute segments, 3 minute intervals each.

    0-3 warm up jog 5.0-5.5 MPH
    3-4 sprint 7.0-8.0 MPH (whichever you can handle)
    4-6 recover 5.0
    6-7 sprint 7.0-8.0
    7-9 recover 5.0
    9-10 sprint 7.0-8.0
    10-12 recover 5.0
    12-13 sprint 7.0-8.0
    13-15 recover 3.5
    *Next segment*
    15-16 3.5 MPH 15% INCLINE
    16-18 3.5 0%
    18-19 3.5 15%
    19-21 3.5 0%
    21-22 3.5 15%
    22-24 3.5 0%
    24-25 3.5 15%
    25-27 3.5 0%
    27-28 3.5 15%
    28-30 3.5 0%

    Repeat both parts one more time bringing your workout to a total of 60 minutes.

    One question though, should the recovering periods for the running part be slower than 5.0?

  2. #2
    God/dess ahmeerah's Avatar
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    Default Re: HIIT treadmill routine

    Regarding the recovery phase of the workout, I personally just gauge how I feel and what I can handle. So,5.0 might be right for you. You might be able to go more intense or you might want to take it down a notch. You'll find out!

    HIIT is hard, right? Love it.

  3. #3
    God/dess VenusGoddess's Avatar
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    Default Re: HIIT treadmill routine

    Personally, I think you need to tweak this up a bit. I think you are starting out way too hard. If this works for you, that's great...but from my experience...what you have is not effective long term. You're maxing out too quickly.

    Start out at a quick clip. Speed walk, jog, walk, jog faster, slow jog, run, slow jog, faster run, fast jog, sprint, fast jog, sprint, run, sprint, run, sprint, cool-down run, cool-down jog, cool-down fast walk...start next segment...

    Your recovery period should be a period in which you can drop your heart rate, slowly. You do not want to go from sprinting to barely moving. If you can recover jogging at 5.0 mph, that's what works for you. Also, when you are sprinting at the end...you should drop your recovery slowly going from 8mph, to 3 is a drastic drop. You may want to go from 8 to 5 and then to 3. Drop it a bit more slowly.

    That second part of your work-out, you need more time...1 minute between changes is going to be kind of hard on you. Adjust it for 2 minutes between each segment. It also gives you a chance to really work that segment. You are not adjusting speed, but you are adjusting incline. I would advise you adjust speed and incline...and lengthen the time done.

    Also, it is not advisable to do this every day for an hour. If you workout out PROPERLY, you will not need to spend this much time doing cardio. You will only wear out your body.

  4. #4
    exotisch23
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    Default Re: HIIT treadmill routine

    ^Thanks for the tips! I realized it was too much the other day and had to tweak it a lot.

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