Get ready to run, walk, and move, because this HIIT workout will have you doing a little bit of everything!

HIIT is the name of the game if you’re looking to make the most of your workout time. The whole idea of HIIT workouts is that you work your hardest for a short period of time, then you recover with a lower intensity movement.

For the high-intensity parts, we’ll be doing sprints or dynamic bodyweight movements. It’s so important to give it all you’ve got during these short, yet difficult, parts of the workout. Because soon after, we’ll drop back down to a lower intensity movement.

For the treadmill sets, the lower intensity movement will be walking at an incline (to keep that calorie burn nice and high), and for the bodyweight sets, it’ll be a static movement like a plank or wall sit.

For today’s HIIT workout, you’ll need:

  • Your treadmill
  • A wall
  • A water bottle
  • And a positive attitude!

Ready to put in the work? Let’s go!

Today’s focus: Cardio

Warm up: Bodyweight
30 seconds each: butt kickers, high knees, leg swings (each side), lateral leg swings (each side), air squats, and reverse lunges.

HIIT SET 1: Treadmill (Complete 4 times through)
0.1 mile run/sprint—0%
0.05 mile walk—10%
——————————
60 seconds recovery

HIIT SET 2: Bodyweight (Complete 3 times through)
30 seconds jumping jacks
60 seconds wall sit
——————————
60 seconds recovery

HIIT SET 3: Treadmill (Complete 4 times through)
0.1 mile run/sprint—0%
0.05 mile walk—10%
——————————
60 seconds recovery

HIIT SET 4: Bodyweight (Complete 3 times through)
30 seconds jump lunges
60 seconds low plank
——————————
60 seconds recovery

HIIT SET 5: Treadmill (Complete 4 times through)
0.1 mile run/sprint—0%
0.05 mile walk—10%
——————————
60 seconds recovery

Cool down: Treadmill and Bodyweight
2 minutes walking—2%
30 seconds each: calf stretch, quad stretch, hamstring stretch, and glute stretch.

Well done! If you missed any of the other workouts from this series, you can find them here. Also, if you liked this workout, I would definitely recommend our other treadmill workout from this series. For even more treadmill workouts, check out our treadmill series here.

Keep up the hard work.

Good luck and stay fit!

Becca Capell
iFit Head Trainer

WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.