HIIT intersperses quick bursts of high intensity activity with shorter periods of rest. This type of workout really pushes your limits, so while it is quite exhausting, the workouts themselves are also shorter in length.

One great thing about HIIT workouts is that they can be tailored to any fitness level, and they can be changed up into many different types of activity. You burn more fat and calories with HIIT workouts due to the intervals of high intensity and short rest.

As mentioned, HIIT workouts can take the form of different activities, and one of them is cardio. How do you complete a HIIT cardio workout then?

First, get yourself warmed up. Walk briskly or jog for a couple of minutes to get yourself limber and the heart pumping faster.

On the treadmill and after your warm-up, follow the guidelines below. If you are an experienced runner, start at a higher baseline and follow the same structure for this cardio HIIT workout. If you are unsure if you are running properly, check with a professional prior to doing so. Or, if you prefer something lower impact, walking or biking are good alternatives and can be substituted into the workout. For those options, continue with the times outlined below and simply change your resistance/climbing angle while keeping the speed the same. 

If you are unsure if running is for you, consult with a Personal Trainer and they can help identify any opportunities to improve your movement mechanics before you start running.

Please adjust these speeds and add an incline to your level as needed. 

90 second run at 10.0 km/h; 6.2 mph
1-minute brisk walk or light jog 

80 second run at 11.0 km/h; 6.8 mph
1-minute brisk walk or light jog 

70 second run at 11.5 km/h; 7.1 mph
1-minute brisk walk or light jog

60 second run at 12.0 km/h; 7.5 mph
1-minute brisk walk or light jog

50 second run at 12.5 km/h; 7.8 mph
1-minute brisk walk or light jog

40 second run at 13.0 km/h; 8.1 mph
1-minute brisk walk or light jog

30 second run at 14.0 km/h; 8.7 mph
1-minute brisk walk or light jog

90 second run at 10.0 km/h; 6.2 mph
1-minute brisk walk or light jog

80 second run at 10.0 km/h; 6.2 mph
1-minute brisk walk or light jog

70 second run at 10.0 km/h; 6.2 mph
1-minute brisk walk or light jog

60 second run at 10.0 km/h; 6.2 mph
1-minute brisk walk or light jog

Cooldown – 5 minutes.