HIIT running is a form of interval training that combines short, high-intensity bursts of running with brief rest periods. HIIT running is an effective way to improve overall fitness and burn calories.
HIIT Running is a great way to improve your fitness, lose weight/fat and increase endurance. Whether you are just starting with running or looking for something different, this article is for you. I will explain how HIIT running works, what equipment you will need and provide sample workouts depending on your current fitness level.
Running is one of the most efficient ways of exercising. It is low impact, so you don’t need any expensive equipment, and it can be done almost anywhere. Running is quite hard on your body, especially if you are not used to working out or have problems with your joints. HIIT running may be the answer to this problem because of its different approach to exercising.
Take Your Running Workout to the Next Level
High-intensity interval training workouts are an efficient way of seeing results fast. Depending on what type of workout you choose (hilly, speed, or mixed), you will quickly see a change in stamina and speed. Running steadily for 30 minutes is excellent for your heart and will slowly increase your capacity for longer distances – but your progress will be slow.
HIIT can be used as a stick of dynamites, propelling your base speeds and overall endurance forward.
What are HIIT running workouts?
Running on a treadmill is dangerous because of the risk of falling off. Always go slowly when using a treadmill. Hill work is excellent for cardio. Try these Aaptiv classes: Intensify Those Hills, or Hips & Hills!
Run fast uphill, slow downhill. Walk fast, slow. Don’t be afraid to push yourself.
1. Start slowly. Don’t try to conquer the whole mountain right away. Instead, start with smaller goals and celebrate each time you reach them.
2. Get real-time feedback about your performance. You’ll be more motivated if you know exactly what you’re doing wrong.
How to Create a HIIT Running Workout
Running is an excellent cardio exercise. You should include one HIIT session every week. Keep the intervals short and the recovery time longer. The following workout is designed to help you get faster and stronger.
- 3 min warmup
- 10 x 1 minute hill sprints at 90% effort (the point where you feel like you need to stop and walk)
- 5 min cool down
The key to this workout is that it’s all uphill. If you run up a hill too long, you lose momentum and have to spend extra energy just getting back up to speed. This means you’ll burn more calories than usual. By going at a slower pace, you’ll also recover quicker.
You can use any hills you want. Just make sure they’re steep enough to give you some resistance and not so easy that you don’t have actually to work.
If you can only do 10 reps, reduce the number of hill sprints by half. But if you can keep going past the first set, then keep increasing the amount of hill sprints until you’ve done 20.
If you’d rather skip the hill sprints altogether, then take shorter rest periods between sets instead. For example, you could do 5×30 sec hill sprints followed by 3 min of active recovery. Or you could follow this workout plan:
- 4 min warmup
- 8 x 15 sec hill sprints at 90%-100% effort
- 3 min cool down
This workout plan gives you the same benefits as the previous plan, but without the hill sprints. It’s an excellent alternative for those who struggle with hills.
Specific HIIT workouts you can do on the Treadmill
HIIT is a great cardio exercise that helps burn fat fast. You should do HIIT training every day if you want to lose weight. This workout includes running intervals, walking intervals, and jogging intervals. Start by doing a brisk walk for 10 minutes. Then run at a speed of 10mph for 30 seconds. Next, walk at a 3.5-4mph pace for two minutes. Finally, repeat this 8 more times. Cool down by walking for five minutes.
Warm-up before running. Start slowly and gradually increase speed. Cool down after running.
Walking or running at a moderate pace for 4 minutes, gradually increasing the incline without increasing your speed until you reach an RPE 6. Then increase your speed while maintaining the same incline, working at RPE 7. After another minute, increase the incline and maintain the same speed, working at RPE 8.
You’re doing great! Your first workout was easy, but now you’re going to start getting serious. For the next few weeks, you’ll be pushing yourself harder than ever before. Don’t worry about how much weight you lift. Just focus on your form. When you feel tired, take a break. Remember, this is supposed to be fun!
A runner who runs every day should continuously run at least six miles per hour (10 kilometers per hour). He should alternate running at speeds of ten minutes at four miles per hour (six kilometers per hour) and three minutes at five miles per hour (eight kilometers per hour). At the end of each interval, he should rest for thirty seconds before repeating the same sequence.
The speed increases as time go by. The incline decreases as time goes by too.
HIIT treadmill workout
5-minute warm-up, 30 seconds of running at a pace you can maintain for the entire length of your run (5-7 minutes), 15 seconds jogging, and 1-minute walk. Repeat this sequence 3 times.
How to get started with HIIT workouts: Start by warming up first before doing any cardio activity for about 10 minutes. Warm-up is essential because it helps increase blood flow to all parts of your body.
Then start slowly increasing the intensity of your exercise as you move into more intense intervals. For example, if you are running on a treadmill, try starting slow and gradually building speed over time. You can also do interval training outside or using an elliptical machine. The key is to keep moving forward.
Interval training is a great way to add some spice to your workout and keep you from hitting that wall when running long distances. There are different ways to do interval workouts, but the most common method in interval running involves running hard for a certain distance or time followed by a slow period. For instance, if you run for 30 seconds and then walk for 60 seconds at a steady pace, this is considered an interval running workout.
There are many benefits to adding intervals into your routine instead of sticking with long-distance running. The first benefit of interval training is that it burns calories much faster than regular running because you’re constantly switching between sprinting and jogging. This also helps lower your body mass index since interval training is more intensive than regular running.
Interval running also reduces the risk of injury by allowing you to rest while still moving fast enough to burn calories and get an aerobic workout.
How a HIIT Running Workout Can Boost Performance
Adding high-intensity intervals to your training program can help you run faster by improving your endurance. You can also burn more calories during your workouts. As a result, you can burn way more calories in one session than you would have been able to otherwise.
By adding these intervals into your routine, you will not only improve your performance, but you’ll also boost your stamina and energy levels. With this kind of workout, you can even burn fat faster.
When you combine low level aerobic activity like walking with higher levels of exertion such as sprinting, it becomes easier to get rid of body fat. You can use the following workout schedule to perform a HIIT workout.
- Start slow.
- Walk for 5 minutes.
- Run for 30 seconds.
- Walk for 2 minutes.
- Repeat this process eight times.
- If you can complete all 16 repetitions, you are ready to move on to the next step.
- Run at a pace of 5 mph for 30 seconds.
- Walk at a pace of 3 mph for two minutes.
- Run at a pace of 9 mph for 30 seconds.
- Run at a pace between 7 and 8 mph for 60 seconds.
- Run at a speed of 12 mph for 30 seconds.
- Walk at a pace of 1.5 mph for 90 seconds.
- Run at a rate of 11 mph for 30 seconds.
- Rest for two minutes.
- Run for 20 seconds at a pace of 13 mph.
- Rest for two minutes and repeat the entire cycle twice.
If you want to improve your overall fitness level, you should include HIIT running in your routine. It’s a great way to build strength, power, and endurance.
The Speed Endurance Workout
This exercise is designed to increase your cardiovascular fitness. You will alternate between running and walking for one minute each. Your goal is to complete as many laps as possible while maintaining an average heart rate of 80% to 85%.
Runners should alternate running and walking for about an hour. After this, they should slow down and walk for five minutes before starting again. This helps them recover from their hard work.
If you want to lose some weight, you may consider using the treadmill instead of the outdoor track. In addition, you could try running on different surfaces. While running on grass or dirt might seem boring, running on sand or asphalt might be more exciting.
Running at Different Speeds
One of the best ways to improve your running technique is to vary your pace. By varying your pace, you can challenge your muscles and make sure that you are always working out properly.
There are several ways to do this. One option is to change your paces simply. Another option is to increase your speed over time gradually.
For example, if you normally run at a pace of 10 mph, you could start slowly and increase your pace every week until you reach a maximum of 15 mph.
You can also start slowly and gradually increase your speed over a month. Once you reach your desired pace, you can maintain this speed for the rest of your life.
Incorporate Short Intervals Into Your Routine
Short intervals are a great way to add variety to your training sessions. They allow you to push yourself harder without getting tired too quickly.
For instance, you could jog for three minutes and then immediately sprint for 30 seconds. Or you could jog for five minutes and then sprint for 45 seconds. The key here is to keep your legs moving throughout the whole interval.
HIIT Running Mistakes to Avoid
When it comes to HIIT running, there are certain mistakes that you should avoid. These are:
Not warming up enough
It is essential to warm up before any intense workout. Start by jogging for ten minutes at a moderate pace. Then, after you have finished your warm-up, begin your HIIT session.
Starting too fast
Another mistake that beginners often make when doing HIIT running is to start too fast. This causes them to get winded very soon. Therefore, it is better to start slowly and gradually pick up the pace over time.
Doing Too Much
A common mistake runners make is going beyond their limits during a HIIT session. For example, you could finish your first set of sprints with a total of six rounds. However, if you feel like you can still perform better, you should continue. If not, you risk injuring yourself and damaging your body in the process.
Pushing Yourself Too Hard
A final mistake that runners sometimes make is pushing themselves too hard. This means that they end up feeling exhausted and sore. As such, they stop exercising altogether. Instead, they should focus on building endurance rather than strength.
These tips will help you improve your running technique. Remember to listen to your body and take breaks whenever needed. Also, remember to stretch regularly.
Don’t run too fast when you’re training. You’ll get injured if you do. Slow down and take breaks during your runs. Don’t overdo it!
Alex is a passionate fitness enthusiast dedicated to helping people lead healthier, more active lifestyles. He encourages small – sustainable changes over drastic transformations and works with people to create customized wellness plans. His mission is to help others benefit from the most effective methods available, sharing tips, strategies, and health & fitness tools on Gearuptofit.com to inspire people to live their best lives.