Most people exercise at a continous intensity during their aerobic workout, that while it offers great calorie buring benefits, High Intensity Interval Training (alternating between high-intensity efforts and low-intensity recovery efforts during a single (aerobic) workout session,) burns those same calories quicker, and for a longer period of time after your workout is complete.

If you are a Road Racer, getting ready for your next race, outdoor training is definitely a must, but, adding some treadmill intervals are preferred as the treadmill surface is slightly cushioned, which takes away some of the impact of running, making it easier on the joints and even the spinal disks.

Adding just a couple sessions of High Intensity Interval Training to your workouts each week is sure to boost your fitness level, accelerate your fat loss and help you beat the sluggish "I don't feel like working out today," blues.

You can start by just doing 3 + 1 = Sucess High Intensity Interval Training one interval at a time.  When your cardio endurance increases, add an additional interval until you can complete all three in their full..

1st Interval - 20 Minutes
2 Minutes @ 5.5mph (OR - Your Base Speed adding 0.5 Speed)
1 Minute @ 5.0mph (OR - Your Base Speed)
4 Minutes @ 5.5mph
2 Minutes @ 5.0mph
6 Minutes @ 5.5mph
3 Minutes @ 5.0mph

2 Minutes @ 5.5mph at a 5% Incline
 
2nd Interval - 20 Minutes
1 Minute @ 5.0mph (OR - Your Base Speed)
2 Minutes @ 6.0mph (OR - Your Base Speed adding 1.0 Speed)
2 Minutes @ 5.0mph
4 Minutes @ 6.0mph
3 Minutes @ 5.0mph
6 Minutes @ 6.0mph

2 Minutes @ 6.0mph at a 6% Incline
 
3rd Interval - 20 Minutes
1 Minute @ 5.0mph (OR - Your Base Speed)
2Minutes @ 7.0mph (OR - Your Base Speed adding 2.0 Speed)
2 Minutes @ 5.0mph
4 Minutes @ 7.0mph
3 Minutes @ 5.0mph
6 Minutes @ 7.0mph

2 Minutes @ 7.0mph @ a 7% Incline

Cool Down at 3.5 - 4.5mph for several minutes...Remember to eat a small meal of protein, carbohydrates and a small amount of fat within 30 minutes to 1 hour after this vigorous workout...

 

 ***Base Speed - A speed in which you can maintain jogging to without your pulse rate sky rocketing.  You are working hard, but able to hold somewhat of a conversation whole doing so***

 
Not really up to working out today, but have goals to accomplish such as improving your long distance running speed or simply fitting into those new jeans, try a little fun on the treadmill…

Start:

*As always, Warm Up at a pace that is just a little faster than a Power Walk for 3-5 Minutes.  Then for 3 Minutes, begin your run at a pace that you maintain during one of your long runs, (Referred to as the “Maintenance Speed.”)

***Turn up the treadmill to a 2% incline***

*Increase your speed until almost at a sprint pace for 1 Minute

*Decrease to your maintenance speed for 1 Minute

*Increase your speed until almost at a sprint pace for 2 Minutes

*Decrease to your maintenance speed for 2 Minutes

*Increase your speed until almost at a sprint pace for 3 Minutes

*Decrease to your maintenance speed for 3 Minutes

12 Minutes

*Increase your speed until almost at a sprint pace for 1 Minute

*Decrease to your maintenance speed for 1 Minute

*Increase your speed until almost at a sprint pace for 2 Minutes

*Decrease to your maintenance speed for 2 Minutes

*Increase your speed until almost at a sprint pace for 3 Minutes

*Decrease to your maintenance speed for 3 Minutes

12 Minutes

*Increase your speed until almost at a sprint pace for 1 Minute

*Decrease to your maintenance speed for 1 Minute

*Increase your speed until almost at a sprint pace for 2 Minutes

*Decrease to your maintenance speed for 2 Minutes

*Increase your speed until almost at a sprint pace for 3 Minutes

*Decrease to your maintenance speed for 3 Minutes

12 Minutes

*Increase your speed until almost at a sprint pace for 1 Minute

*Decrease to your maintenance speed for 1 Minute

*Increase your speed until almost at a sprint pace for 2 Minutes

*Decrease to your maintenance speed for 2 Minutes

*Increase your speed until almost at a sprint pace for 3 Minutes

*Decrease to your maintenance speed for 3 Minutes

12 Minutes

***Take the 2% incline off of the treadmill and run again at your maintenance speed for 3 Minutes while beginning to Cool Down***
 
Just getting started on the treadmill and want to add a little speed and strength instead of time to your workout, add this small bit of interval training to your training and you will go from Beginner to Thinner.  Remember that your body becomes comfortable with the work challenge you give it, so, increase your speed and resistance (incline %) before you increase your time, every chance you get.   The body wants more, more, more.

***If the recommended speed is too fast, slow the speed down a bit.  If the recommended incline increase is too high, turn it down.  This is your workout.  Maintain a safe posture throughout ensuring that the speed of the treadmill is not going faster than your legs are allowing you too.  Hold onto the handle bars of the treadmill until you feel comfortable with your stability.  Do remember that your body can handle more than you think.  So, listen closely to it.  Even at the highest level of speed and incline you give your workout, you still should be able to control your breathing  That being said, your “Comfort Zone” should make you feel like you are working your body harder than you are used too, but still able to control each breath***

Start:

*Warm Up for 5 minutes at your “Comfort Zone” pace (Usually around 3.5mph) zero % Incline

*Increase your speed by 0.5mph for 2 Minutes

*Decrease speed back to your “Comfort Zone” pace for 3 Minutes

*Increase your incline by 0.5% for 2 Minutes

*Take incline back to Zero % for 3 Minutes

*Increase your speed by 0.5mph for 2 Minutes

*Decrease your speed back to your “Comfort Zone” for 3 Minutes

*Increase your incline by 0.5% for 2 Minutes

*Take incline back to Zero % for 3 Minutes

*Stay at your “Comfort Zone” for a 5 Minute Cool-Down

 
Start by going to the Playlist page of my web site and downloading at least 1 hour worth of great music options...BAM!!! You are ready for this 1 hour High Intensity Interval Workout that takes you to 10 new levels of fitness training...

1st Level:

5 Minutes @ 4.5mph
3 Minutes @ 5.0mph
1 minute @ 6.0mph
3 Minutes @ 5.0mph

2nd Level:

1 Minute @ 6.5mph
3 Minutes @ 5.0mph

3rd Level:

1 Minute @ 6.0mph
3 Minutes @ 5.0mph
1 Minute @ 6.0mph

4th Level:

3 Minutes @ 5.0mph
1 Minute @ 6.5mph

5th Level:

3 Minutes @ 5.0mph
1 Minute @ 6.0mph
3 Minutes @ 5.0mph - 32 Minutes Gone... YEAH!!!  Don't you feel AWESOME!!!

6th Level:

1 Minute @ 7.0mph
3 Minutes @ 5.0mph

7th Level:

1 Minute @ 6.0mph
3 Minutes @ 5.0mph
1 Minute @ 6.0mph

8th Level:

3 Minutes @ 5.0mph
1 Minute @ 6.0mph
3 Minutes @ 5.0mph

9th Level:

1 Minute @ 6.5mph
3 Minutes @ 5.0mph

10th Level:

1 Minute @ 6.0mph
3 Minutes @ 5.0mph
1 Minute @ 6.0mph
3 Minutes @ 4.0mph

Continue to WALK IT OUT

***Note: It is important to pace yourself with high intensity interval training. Know your limits. Try increasing to a vigorous (but not hard) effort at first. If you are a beginner, give your body at least 3-4 weeks to adapt to the new exercise before you try for a harder effort. Check with your health care provider before trying intense exercise, especially if you have been inactive for a long time***

 
High Intensity Interval Training involves alternating between very intense bouts of exercise and low intensity exercise. For example, sprinting for 30 seconds, then walking for 60 seconds is high intensity interval training. You increase your metabolism and burn more calories for up to 24 hours after interval training. Why?  Your muscles require additional oxygen in order to work at this intensity level therefore forcing your body to utilize body fat more efficiently. Don't add more time to your aerobic exercise each week, simply add power.
 
HIGH INTENSITY INTERVAL TRAINING (HIIT) IS FOUND TO INCREASE YOUR METABOLISM FOR 24 TO SOMETIMES 48 HOURS AFTER A WORKOUT, VERSUS SUSTAINED AEROBIC ACTIVITY LASTING FOR THE SAME AMOUNT OF TIME...HIGH INTENSITY INTERVAL TRAINING INVOLVES SHORTER INTERVALS OF MAXIMUM INTENSITY EXERCISE, FOLLOWED BY LONGER PERIODS OF LOW OR MODERATE INTENSITY EXERCISE...ALTHOUGH THIS KIND OF ANAEROBIC TRAINING THAT PUSHES YOUR BODY PAST YOUR LIMITS AT TIMES, CAN BE EXTREMELY VIGOROUS, YOU WILL NEED TO CONSULT WITH YOUR DOCTOR BEFORE ENTERING INTO THIS SUPER FAT BURNING, LEAN MUSCLE TISSUE BUILDING, TRAINING...

WHETHER YOU ARE PERFORMING AEROBIC EXERCISE FOR 20 MINUTES OR 60 MINUTES EVERY TIME YOU HIT THE GYM, YOUR HEART AND LUNGES WILL EVENTUALLY GET STRONGER AND STRONGER REQUIRING YOU TO PERFORM LONGER PERIODS OF AEROBIC EXERCISE WITH EACH SESSION FOR ADDITIONAL PHYSIOLOGICAL RESULTS...WHY??? BECAUSE YOUR BODY'S FAT BURNING SYSTEM BECOMES ADJUSTED TO THE WORK AND STOPS UTILIZING THOSE FAT STORES UNTIL A CHANGE IN YOUR WORKOUT OCCURS...DOES THIS MEAN THAT YOU HAVE TO DEVOTE EVEN LONGER HOURS AT THE GYM??? ABSOLUTELY NOT!!!  THIS CONSTANT INCREASE IN YOUR AEROBIC WORKOUTS WILL FORCE YOUR BODY TO EVENTUALLY GIVE WAY TO NOT ONLY BURNING FAT, BUT BURNING MUCH NEEDED LEAN MUSCLE TISSUE...THE FINAL RESULTS...A WEAKER METABOLISM...

THIS IS WHAT I HAVE BEEN TALKING ABOUT IN MY INDOOR CYCLING CLASSES...TODAY, FOR INSTANCE...MY STUDENTS AND I ROCKED THE HOUSE WITH MY INTERVAL X 4 WORKOUT (CLICK HERE FOR PLAYLIST)...AFTER A SLOW AND STEADY WARM UP, WE PERFORMED 4 HIGH INTENSITY INTERVALS...ALL 4 STARTED ON A FLAT ROAD, THEN HIT THE MUDDY DITCH, FOLLOWED BY CLIMBING HILLS AND MOUNTAINS, AND ENDING WITH A STRONG SURGE UP THOSE SAME HILLS AND MOUNTAINS, UNTIL OUR ANAEROBIC THRESHOLD WAS UTILIZED...HOW DID WE MAINTAIN SUCH A VIGOROUS WORKOUT 4 TIMES??? THE FOCUS WAS ON MAKING THE RECOVERY PERIODS OF EACH INTERVAL JUST AS EFFECTIVE AS THE HIGH INTENSITY PERIODS...AFTER ALL, IF YOUR RECOVERY ALLOWS YOU TO GRAB ONTO MUCH NEEDED OXYGEN, THEN YOUR PERIODS OF HIGH ENERGY WORK WILL BE EASIER TO OBTAIN...IT TAKES APPROXIMATELY 5 CALORIES TO CONSUME ONE LITER OF OXYGEN...PLUS...HIGH INTENSITY INTERVAL TRAINING BUILDS LEAN MUSCLE TISSUE FASTER THAN STEADY STATE TRAINING BECAUSE, THE HARDER YOUR MUSCLES WORK, THE MORE OXYGEN YOUR MUSCLES REQUIRE...THAT BEING SAID,.DO NOT FEEL AS IF YOU CANNOT ATTEND THESE CLASSES IF YOU ARE ATTEMPTING CYCLING FOR THE FIRST TIME OR HAVE BEEN ADVISED NOT TO BY YOUR DOCTOR... HIIT IS NOT FOR EVERYONE... BUT, YOU CAN STILL PARTICIPATE IN THESE INDOOR CYCLING CLASSES BY MAKING THE APPROPRIATE ADJUSTMENTS TO YOUR TENSION AND SPEED AS YOUR INSTRUCTOR SHOULD BE FREQUENTLY ADVISING...MOST INDIVIDUALS THOUGH CAN DO A LOT MORE IN THESE CLASSES THAN THEY THINK....AND THEY DO...
 
45 minutes total.
 
1-5 minute warm up @ 3.5 mph.
 
10-11 4.0 mph
11-12 4.5 mph
12-13 5.0 mph
13-14 5.5 mph
14-15 6.0 mph
15-16 5.5 mph
16-17 5.0 mph
17-18 4.5 mph
18-19 4.0 mph
19-20 3.5 mph (walk it off)
Repeat 3 more times for a 45 minute H.I.I.T. workout.
 
Cool down or go right to standing weight training.
 
Monitor your pulse rate by making sure you are feeling the work but not feeling extreme fatigue…go on a scale from 1 to 10…1 being that you are sitting on a couch and eating bon bons…10 is something that will take you anaerobic and can only sustain it for a couple os seconds...remember that intervals are to increase your work load to a very challenging effect then taper it back down to a recovery that lasts as long as your body needs that recovery…challenge yourself but do decrease the mph i have set on this workout of you are just starting with intervals…or increase the mph i have set if you feel the “need for speed”…