My Treadmill HIIT Workout

by Her Happy Balance on February 21, 2013

Thanks everyone for your helpful feedback yesterday on a 5k running plan! A lot of you had suggested the couch to 5k plan. I actually completed that about a year ago to just get into running (and it was a great plan, btw!), so I think I’m going to shoot for something a bit more rigorous. I’ll keep you posted on what I decide to actually do. But it’s great to know that there is such a huge support system of runners out there 🙂

And after all of this running talk, I felt inspired to design a HIIT workout! For those of you that are unfamiliar with it, HIIT stands for High-Intensity Interval Training. It’s a method of training that involves alternating between short bursts of really intense anaerobic activity (like running or cycling) and periods of recovery. If you’re looking to learn about all the benefits/pros of HIIT, then you should head on over here for a great article from Shape magazine. Here’s the HIIT run I came up with based off of a workout from Beth at Shut Up + Run:

HIIT workout!

If you only have about a half hour of time to work out, then here’s your solution! No excuses 🙂 Oh and make sure you’re stretching before and after running. Here’s a video of some great stretches for runners:



Do you ever do any HIIT workouts?

Do you foam roll? I’ve been thinking of purchasing one.

Do you have a favorite stretch?

Comments on this entry are closed.

Runner Girl Eats February 21, 2013 at 9:11 am

I don’t foam roll but I def stretch! I usually stretch immediately after a run and then again after I shower. I feel so good after a good stretching 🙂

Her Happy Balance February 21, 2013 at 10:13 am

Ooo double stretching! What a great idea 🙂

deniliese February 21, 2013 at 9:47 am

HIIT are my favorite! And as soon as my foam roller comes in you best believe I will be a rolling fiend! haha

Her Happy Balance February 21, 2013 at 9:49 am

Where did you purchase yours from? I want to get a “nice” foam roller haha does such a thing exist? I mean it is foam. But yeah I want in on the rolling party!

deniliese February 21, 2013 at 9:55 am

Lol well I won this one ( through Greatist but my roommate just has a plain old solid one that (I think) works really well! I really don’t know what the difference with the Grid is so I’m hoping that it comes with an instruction manual!

jumpeatrun February 21, 2013 at 10:00 am

I’m obsessed with foam rolling- it can be so painful, but in such a good way 🙂

Her Happy Balance February 22, 2013 at 8:40 am

Like hurts so good? Love that!

thedancingrunner February 21, 2013 at 10:11 am

Love doing HIIT workouts like the one you have listed. They truly make you faster and stronger!! Keep up the great work!

Her Happy Balance February 22, 2013 at 8:40 am

Thank you 🙂 It kicked my butt last night!

Running In Heels February 21, 2013 at 12:17 pm

Looks like a great workout! I always foam roll, it helps precent injuries and I am all about that!

Her Happy Balance February 22, 2013 at 8:42 am

I’m pretty excited to start, although I will probably look ridiculous rolling around on the floor the first few times haha

The Cookie ChRUNicles February 21, 2013 at 11:41 am

It’s funny – I unintentionally end up doing interval runs very often these days when I am trapped inside on the treadmill. Keeps it interesting and makes it go faster!

Her Happy Balance February 22, 2013 at 8:41 am

True, the time literally sped on by!

Alex @ therunwithin February 21, 2013 at 11:43 am

oh boy do I need those 10 best stretches for runners, like now.

Her Happy Balance February 22, 2013 at 8:41 am

Wish I had enough time in the morning to do those every day before work, I feel like stretching helps with stress.

Alex @ Cookie Dough Katzen February 21, 2013 at 12:00 pm

This looks like an awesome workout. My favorite stretch after working out is the butterfly. Simple but it feels great!

Her Happy Balance February 22, 2013 at 8:42 am

Some of the best moves are the old faithful ones 🙂 And thanks!

chefconnie February 21, 2013 at 12:30 pm

This is a great blog. I love your upbeat attitude.

Her Happy Balance February 22, 2013 at 8:43 am

Thanks so much, Connie! I’ll have to go and check your blog out now 🙂

heatherhomefaker February 21, 2013 at 2:03 pm

So many treadmill HIIT workouts I see are way beyond my abilities … this one looks perfect for a beginning runner like me!

Her Happy Balance February 22, 2013 at 8:44 am

My point exactly, Heather! I’d still consider myself a beginner too even after running for over a year. I’m only starting to work on my speed now and I think HIIT workouts will really help. Let me know what you think if you give it a try!

TorontoRunner February 21, 2013 at 5:12 pm

I’ve done that exact video before 😀 It’s great!

Foam, I really feel like I should do it, but I simply don’t. bad, bad idea!!

Her Happy Balance February 22, 2013 at 8:44 am

Great minds think alike! 🙂
And I mean as long as you’re stretching, I’m sure that’s helping keeping you injury free!

bezzymates February 21, 2013 at 5:59 pm

I do the exact treadmill workout. I love it. It really has increased my stamina.

Her Happy Balance February 22, 2013 at 8:45 am

Awesome! That’s what I’m hoping for 🙂

moderngirlnutrition February 21, 2013 at 7:58 pm

So trying this! SOmetimes the treadmill is the dreadmill for me but interval workouts help:)

Her Happy Balance February 22, 2013 at 8:45 am

Awesome! I hope you enjoy it. My run flew by last night because of it!

Lara Klein February 22, 2013 at 5:49 am

wow! seriously very nice!

Her Happy Balance February 22, 2013 at 9:01 am

Thank you! 🙂

SideShowShannon February 22, 2013 at 2:07 pm
Morgan February 22, 2013 at 3:26 pm

I usually do a HIIT workout once a week for running and basically 2 days a week for cycling. Mine typically are based on heart rate zones rather then speed though. My speed varies depending on what speed keeps me in which zone, sometimes it can be different every week depending on how I feel.

For foam rolling — I think this is the single best tool for running. If you roll before a run your legs feel WAY better during the run. I typically do intensive foam rolling 2-3 days a week (about 45 minutes at a time depending on my soreness level.) I add short quick rolls in before long runs and races too. 🙂

Colin DeWaay February 22, 2013 at 9:17 pm

Love HIIT!!!!

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