I figured it was about time to post another one of my HIIT workouts. I needed a new treadmill sprint workout that would get me beach body ready for the summer! This is a tough workout that puts your legs to work!
Do this workout on a treadmill. Set your treadmill to an incline of 1%. Begin by warming up at a 3.8 speed for 2 minutes. After the 2 minute warm-up, increase your speed to 8mph (leaving the incline at 1%). Sprint at 8mph for 30 seconds. After 30 seconds, grab onto the handlebars on the side of the treadmill and jump your feet off to the side of the moving track (be careful). The track will continue moving while you are at rest.
Rest on the sides for 30 seconds and repeat at 8mph. After you’ve done two sprints at 8mph and you’re at your rest interval, increase the speed to 9mph. Sprint at 9mph for 30 seconds and jump off to the sides. Increase the treadmill to 10mph, sprint for 30 seconds, then jump to the sides to rest for 30 seconds.
This whole workout (except for the warm up) is done in 30 second intervals. You’ll complete the green and white cycle (8, 8, 9, 10 speed intervals) a total of 5 times.
Time: 24 minutes
Distance: 1.8 miles
Calories: 220
Avg Heart Rate: 155
Max Heart Rate: 180
Be prepared to sweat with this one!!!! If you try this workout, leave a comment below and let me know what you thought.
Note: The distance, calories and heart rate are based on my own personal height and weight. I get my workout data from my polar heart rate monitor and Nike+. Your results may vary.
I tried this today and holy crap, it’s tough! I only made it through 2 times before I had to rest for a few. Then I picked it back up for 1 more time through. I’m definitely looking forward to tackling this in its entirety! Thanks for sharing!! 🙂
I’m glad you tried it!!!! Keep trying to do it and you’ll finish it!
Did this today and loved the intensity! Except I goofed up and did the walking at 4 minutes at a time instead of only 2 for a 40 min workout. I thought I had to do it at the end of the sprints and again at the beginning each time. Oops.
Awesome! So glad you liked it!