jog/sprint split HIIT.

usually i do HIIT routines that build speed with each minute~max out at a high speed and then go back down to the lower speed and build back up.  i was bored today so i designed this jog/sprint split.  i did 20 minutes worth but you can shorten or lengthen this routine to whatever time frame you desire.

basically what you want to do is warmup for two minutes and then the splits will start.  each split is a total of 3 minutes~broken down into 90 seconds of jogging and 90 seconds of sprinting. you can do as many 3 minute cycles as you wish but remember to tack a cooldown minute or two at the end of your routine.

for the jog, you should be working at a 7 or 8 according to you own personal scale of 1 to 10.  for the sprint, you should be working at a 9 or 10 according to your personal scale. it is important to never drop below a 7 on your scale.  remember, this is high intensity interval training and the whole point is to push yourself very hard for a short amount of time.

if you work extra hard and do a HIIT routine for 20-30 minutes you will get more benefit (and more calorie burn/fat loss!) in that short time than you would with a steady run on the treadmill for an hour!!

now that i have laid out the basic concept, i will show you the speeds i used today for my routine.  you will notice that sometimes my speeds on both the jogs and sprints were faster and sometimes they were slower. i based the speed on how i felt~during the sprints i went as fast as i possibly could handle-ALL OUT running and during the jogs i went as fast as i could jog but slow enough to recover from the sprint.

here is how it went down:

  • 2 minute warmup~i did this at 5 mph
  • 90 second jog @ 6.0 mph
  • 90 second sprint @ 9.0 mph
  • 90 second jog @ 5.0 mph
  • 90 second sprint @ 8.0 mph
  • 90 second jog @ 5.0 mph
  • 90 second sprint @ 8.0 mph
  • 90 second jog @ 5.5 mph
  • 90 second sprint @ 8.5 mph
  • 90 second jog @ 6.0 mph
  • 90 second sprint @ 8.5 mph
  • 90 second jog @ 5.0 mph
  • 90 second sprint @ 9.0 mph
  • 1 minute recovery @ 3.0 mph

total time: 21 minutes

total distance: 2.3 miles

try it, you’ll like it!

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{ 1 comment… read it below or add one }

brandi@BranAppetit June 2, 2011 at 1:25 pm

Hey friend! What would you suggest for trying BFL when you don’t have a treadmill/machine of any kind and no gym membership? I’m not worried about the weights because we have those, but we don’t have anything to do the HIIT workouts.

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