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HIIT are High Intensity Interval Training where you have periodic spurts of pushing to exhaustion then recovery which is different then the regular interval training of high and low intervals. This is one of many treadmill examples but it gives you the idea. You can do HIIT on the elliptical, bike etc.
I don’t have time (and wouldn’t want to if I did) to do an hour of cardio a day and I guessing you would rather not either. But I believe you can accomplish more in 20 minutes than an hour if you push yourself. Here is a fun short treadmill workout that makes my legs feel like they’ve turned into jellyfish.
Add a warm up here
Minutes 1- No incline Speed 2.5-4.5 mph
Minutes 2-5 - Full Incline at 15% Speed 2.5 - 4.5 mph (Med-Fast Walk)
Minute 6 - Incline 5%, Speed 5.5-8 or ? mph (Sprint/Run)
Minute 7 - Incline 5%, Speed 2.5 - 3.5 mph (Med Walk)
Minute 8 - Incline 5%, Speed 5.5-8 or ? mph (Sprint/Run)
Minute 9 - Incline 5%, Speed 2.5 - 3.5 mph (Med Walk)
Minute 10 - Incline 5%, Speed 5.5-8 or ? mph (Sprint/Run)
Minute 11 - Incline 5%, Speed 2.5 - 3.5 mph (Med Walk)
Minute 12 - Incline 5%, Speed 5.5-8 or ? mph (Sprint/Run)
Minute 13 - Incline 5%, Speed 2.5 - 3.5 mph (Med Walk)
Minute 14 - Incline 5%, Speed 5.5-8 or ? mph (Sprint/Run)
Minute 15 - Incline 5%, Speed 2.5 - 3.5 mph (Med Walk)
Minutes 16-20 - Bring incline back up to 15%, Speed 2.5-4.5 mph (med-fast walk)
Minutes 21-22 - Okay I lied it’s 22 minutes. No incline super slow walk. You can make the cool down long if you like.
This treadmill workout is great for the bum and hamstrings. Make sure you adjust your speed accordingly however do not cheat yourself because its only 20min
If you can’t sprint or run, walk fast enough where your legs start BURNING. Then slow down and recover for the next minute. Then speed up again. Think of a scale from 1-10. One being minimal effort and 10 being maximum effort. For the run/sprints you should try to reach an 9 or 10. That may still be a walk for you and that is OKAY!!! You’ll improve if you keep working out. That’s the great thing about these sort of workouts you can keep improving without having to workout longer. For the recoveries stay around a 4 or 5. And the last five minutes should be uncomfortable, a 7-8. You should be screaming “Hallelujah” when 20 minutes are over. In other words, you should feel like you WORKED HARD. These sort of cardio sessions will get results. I’ll post more in the coming weeks. Have fun! To your success, P.S. If you're sick and tired of spending money and time on failing weightloss products then let me share with you a solution to Transforming your health and say 'goodbye' to yo-yo diets - forever! Go here NOW! => Give Me the Formula
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