my go-to 20 minute HIIT.

whenever i want to knock out a high intensity interval sesh.. this is what i do. sometimes the speeds will be either higher or lower depending on how my endurance is at that particular time in my life.. but this is the basic 20 min HIIT for me.

20 min HIIT on treadmill

• incline=0
• 2 min @ 6.0
• incline=0.5
• 1 min @ 6.5
• 1 min @ 7.0
• 1 min @ 7.5
• 1 min @ 8.0
• incline=1.0
• 1 min @ 6.5
• 1 min @ 7.0
• 1 min @ 7.5
• 1 min @ 8.0
• incline=1.5
• 1 min @ 6.5
• 1 min @ 7.0
• 1 min @ 7.5
• 1 min @ 8.0
• incline=2.0
• 1 min @ 6.5
• 1 min @ 7.0
• 1 min @ 7.5
• 1 min @ 8.0
• incline=0
• 1 min @ 9.0 (high point)
• 1 min @ 2.0 (cool down)

 

as you can see i do two minutes of warm up, then i do four blocks of intervals increasing the incline by 0.5 with each set and also increasing the speed by 0.5 each minute. 

i put the incline back to 0.0 and run for 1 minute as fast as i can (my fastest to date is 10.3 mph)

and to finish off the 20 minutes, i cool down/walk for one minute.

try it!