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A High Intensity Interval Training is one which is done by exerting yourself for short bursts of periods with high levels of intensity. This is one of the most effective ways of burning fats and becoming fit within a short period.


Since this type of training involves high bouts of rapid movements and sprinting it is beneficial to check your conditioning before starting the training. Building up your level to the maximum possible levels is what is our ultimate goal with HIIT workouts.


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EditSteps

  1. 1
    Begin by warming up for 2 to 3 minutes or till you feel that your body is ready for the high intensity workout. You should feel your body and muscles warm and strong without any kind of pain in the joints or muscles. You may do the warmup on the treadmill or on ground.

  2. 2
    Stretch for a while all the muscle groups and make your muscles ready for the workout. Stretching is important as the muscles involved in the high intensity workouts will have to be made ready to respond to the intensity of the workouts. Stretching helps the muscle groups in releasing any tension and tightness in the muscles. Unwillingness to do this may lead to muscle tear and injuries.

  3. 3
    Start with the set which will take approximately 15 minutes to complete.

    • 1 Minute Sprint @ 12kmph
    • 90 Seconds Recovery @ 2kmph
    • 1 Minute Sprint @ 12kmph, 3% Inclination
    • 90 Seconds Recovery @ 2kmph
    • 1 Minute Sprint @ 12kmph, 6% Inclination
    • 90 Seconds Recovery @ 2kmph
    • Minute Sprint @ 12kmph, 9% Inclination
    • 90 Seconds Recovery @ 2kmph
    • 1 Minute Sprint @ 12kmph, 12% Inclination
    • 90 Seconds Recovery @ 2kmph
    • Set Complete
  4. 4
    Repeat the above set after a 5 minutes recovery.
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EditTips

  • Start the sprinting mode 5-10 seconds before beginning the one minute workout. The treadmill will reach that speed in about that time.
  • Keep you eyes on the wall or mirror in front of you and not on the belt below.
  • Keep you posture correct and glance once in a while towards the timer.

EditWarnings

  • Do not forget to warm up and stretch properly.
  • Focus completely while doing these workouts. Slight distraction and you will land on your face.
  • Try out lower speed and inclination setting before going all out.
  • Understand the emergency stops on the treadmill.

EditThings You'll Need

  • Digital Treadmill with Inclination Options.
  • Proper Running Shoes with firm sole and grip.

Article Info

Categories: Format | Running for Fitness | Pages with broken file links

Recent edits by: Maluniu, Mpunk, Anna

Thanks to all authors for creating a page that has been read 231 times.

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