Justin’s Corner: HIIT


Cardio. You hate cardio but you want to lose weight or build lean muscle. You could hit the treadmill for hours, or you could burn fat while building lean muscle without a cardio machine. We know that the more muscle you have the more calories your body burns at rest. The more calories burned, the more weight you will lose. HOWEVER, you cannot rid your routine of cardio completely when you have a lot of weight to lose or looking to get to the next level.

So, what is my favorite cardio to help reach goals? HIIT Treadmill Sprints. Why HIIT? High Intensity Interval Training helps burn body fat. Unlike endurance cardio, it effectively preserves muscle tissue. It will elevate the metabolism for up to 48 hours post-workout. It is also faster and more efficient form of cardio meaning less time glued to a machine. And as if you need more reason to love HIIT… it produces TWICE the fat loss in HALF the time!

Treadmill HIIT Workout – during the WORK intervals, sprint as fast as you can.

INTERVAL DISTANCE (MILES) SPEED NOTES
Warm-Up 0 – .1 3 mph Walk
WORK Interval 1 .1 – .25 9 mph Sprint (.15 Miles)
REST Interval 1 .25 – .35 3 mph Walk
WORK Interval 2 .35 – .5 9.5 mph Sprint (.15 Miles)
REST Interval 2 .5 – .6 3 mph Walk
WORK Interval 3 .6 – .75 10 mph Sprint (.15 Miles)
REST Interval 3 .75 – .85 3 mph Walk
WORK Interval 4 .85 – 1.0 10.5 mph Sprint (.15 Miles)
REST Interval 4 1.0 – 1.1 3 mph Walk
WORK Interval 5 1.1 – 1.25 10 mph Sprint (.15 Miles)
REST Interval 5 1.25 – 1.35 3 mph Walk
Work Interval 6 1.35 – 1.50 9.5 mph Sprint (DONE)

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