Run Away With Me


I am a HUGE fan of long runs outside but the second the weather gets bad I am the first one to hit the treadmill. However, it’s hard to stay motivated when you are staring at the same thing the entire time. That’s why when I move indoors I like to do HIIT intervals. HIIT stands for High Intensity Interval Training. According to, “HIIT is a training idea in which low to moderate intensity intervals are alternated with high intensity intervals. HIIT can be applied to running or to exercises such as squatting. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.” BASICALLY, long story short..HIIT is more effective in burning fat than normal cardio and since it keeps me from getting bored at the gym I would say it’s a win win situation.

Here is my go-to HIIT interval set –>

0-1min: 3.5mph
1-2min: 4.0mph

First Round
2-3min: 6.2mph
3-4min: 6.4mph
4-5min: 6.6mph
5-6min: 6.8mph
6-7min: 7.0mph
7-8min: 7.2mph
8-9min: 7.4mph
9-10min: 7.6mph
10-11min: 7.8mph
11-12min: 8.0mph

Second Round
Repeat above again for minutes 12-22!!

Third Round (mix-it-up round)
22-23min: 6.6mph
23-24min: 7.6mph
24-25min: 6.4mph
25-26min: 7.4mph
26-27min: 6.8mph
27-28min: 7.8mph
28-29min: 6.2mph
29-30min: 7.2mph
30-31min: 7.0mph
31-32min: 8.0mph

Cool Down:
32-33min: 4.0mph
33-35min: 3.5mph (increase incline)


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