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***