HIIT = High Intensity Interval Training

HITT Training

Here are a few HIIT workouts I like to do:
3 minute warmup at 3.5
15 minutes of all out sprints 30 seconds at level 12.0/60 seconds rest (shown in this video)
2 minute cool down at 3.5
20 minutes total

3 minute warmup at level 3.5 (no incline)
15 minutes of thirty second sprints/30 second rest at level 10 or 10.5 (depending on how I feel that day)
For the last 5 minutes I do thirty second sprints/thirty second rests at level 11, 11, 11.5, 11.5, 12
2 minute cool down at level 3.5
25 minutes total

3 minute warmup at level 3.5
5 minutes of 30 second sprints at level 10.5/30 seconds rest
5 minutes continuous at speed 3.5 and incline 15
Repeat the sprint and hill part
2 minute cool down at level 3.5 no incline
25 minutes total


  1. I am so scared to do HIIT on the treadmill. My coordination is pathetic. You made it look do-able though. I just don’t want to end up on youtube because i flung myself into a wall off a treadmill at the gym. thanks for the video its super helpful!

  2. Do you do your HIIT before or after weight training? Or is it on a completely different day?

    • Hey there! I usually do my HIIT training after weight training, I like to have full energy when I am lifting weights.

  3. How much time do you spend lifting? I’ve gained some weight back and am super frustrated after being in the best shape of my life after the birth of my 4th child (by the way, my 3rd daughter’s name is Phoenix!) For some reason, I seem to be unable to lose the weight now and I feel at a total loss. I’m only 5’1 and I was doing really great up until recently. I got off of my antidepressants that I had been on for over 10 years…the physical withdrawals were horrible and I stopped working out and eating clean. Now I can’t shake the weight that I gained back. I’ve also been dealing with severe bloating (I look 6 months pregnant after I eat). I actually had to get my pants out that were falling off of me. I’m at rock bottom…I feel horrible…I don’t know what to do. I eat clean, (I have cheats here and there just like I’d when I lost weight before) and I do HIIT/body weight exercises, (the same ones I did that helped me drop my baby weight) I don’t have any extra money for gym memberships or fancy, pricey health food store shopping. We live in a tiny town with one grocery store and a Wal-Mart. You’re an inspiration!


Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>