30 Minute HIIT on Treadmill
Determine the speed you should start the workout at, subtract 3.0 mph from your maximum speed goal.
For example, if the fastest you can run for 60 seconds on the treadmill is 8.0 mph, you would start your first interval at 5.0 mph.
There will be three blocks of intervals:
4 at 90 seconds
4 at 60 seconds
4 at 30 seconds
Between each interval you will get one minute of rest to walk or jog and between each block you will get 2 minutes of rest.
As the incline decreases during each interval, the speed will increase.
You will start each block at the same speed you finished at during your previous interval.
You have the control over your speed, so feel free to decrease or increase as needed.
Don't forget to do a light warm up brisk walk for about 2-3 minutes and stretch before beginning and at the end!