20-15-10 HIIT

this HIIT routine will keep you from being bored on the cardio equipment at the gym because you will use 3 different machines.

45 minutes of High Intensity Interval Training:

  • 20 minutes on treadmill
  • 15 minutes on elliptical
  • 10 minutes on stairmill

this is how it breaks down:

treadmill=20 minutes

incline=0

  • 2 min @ 6.0

four sets of this interval cycle, increasing the incline by 0.5 each time (starting at 0.5 and ending at 2.0) make sure you range from a “level 6” to a “level 9” during each set.

  • 1 min @ 6.0
  • 1 min @ 6.5
  • 1 min @ 7.0
  • 1 min @ 7.5

high point “level 10”

  • 1 min @ 9.0

elliptical=15 minutes

i pushed hard for 4 minutes and took it easy for 1 minute, three times through.

  • 4 min level 7 @ 9-10mph
  • 1 min level 2 @ 7mph
  • 4 min level 7 @ 9-10mph
  • 1 min level 2 @ 7mph
  • 4 min level 7 @ 9-10mph
  • 1 min level 2 @ 7mph

stairmill=10 minutes

i did a minute each of fast, medium, slow twice through then finished off with a minute of fast and a minute of slow twice through.

  • 1 min @ level 12
  • 1 min @ level 8
  • 1 min @ level 4
  • 1 min @ level 12
  • 1 min @ level 8
  • 1 min @ level 4
  • 1 min @ level 12
  • 1 min @ level 4
  • 1 min @ level 12
  • 1 min @ level 4

 

this is a great cardio interval workout and is sure to blast lots of calories and fat, try it today!

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{ 6 comments… read them below or add one }

Allie October 16, 2009 at 9:01 am

i would love love love to see more of your workouts!!! this is a fabulous site!

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Lindsay January 20, 2010 at 5:13 am

HIIT are some of my favorites. I am an endurance junkie as well so this helps balance me out. Cheers!
LCotter

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Lindsay January 24, 2010 at 6:08 am

Okay, gonna do this one today. Wish me luck!

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andrea April 6, 2010 at 8:12 pm

i did this today(could not do 9)…this killed me…I loved it though…

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Rebecca December 29, 2011 at 6:52 pm

Dec 29
AM 7 mile run

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Rebecca December 29, 2011 at 6:53 pm

Opps, wrong post!

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