I haven’t sweat this much running on the treadmill in maybe, um, ever. This HIIT treadmill hill workout was awesome in the worst kind of way. If you don’t know what HIIT is, it stands for high intensity interval training ie. work, rest and repeat.
Usually I just keep running in the rest phases of hill workouts but for this workout, I actually rested for the rest phases, letting my heart rate recover. I rested approximately 30-45 seconds between each hill. My heart rate was up to 160 bpm on a few of these so I needed that rest! Because you’re resting between each hill, try to choose a running speed that is going to max you out as you come to the end of each hill. You may have to adjust your speed as your climb from 10% to 15% incline.
I left the treadmill running on an incline for the whole workout and just hopped onto the side panels to rest, or hopped right off and walked around a little until I was ready for the next repeat.
HIIT Treadmill Hill Workout
- Leave the treadmill running on an incline for the whole workout and just hopped onto the side panels to rest, or hopped right off and walked around a little until I was ready for the next repeat.
- Rest 30 – 45 seconds between each hill interval.
- Choose a speed you can maintain for the entire interval. This will most likely have to reduce your speed as each interval gets steeper.
- To scale this workout, start at a lower incline and increase by 1% each round. For example, start at 3% and work your way up to 8, or start at 5% and work your way up to 10. Find something that is achievable but will still be tough.
- If 3 rounds is too much, start with 1 round and work your way up to 3.