FAVORITE 15-MIN HIIT CARDIO WORKOUT

​My favorite 15-min HIIT Cardio Workout!! It's 15 minutes on the treadmill, or outside if you can push yourself to sprint and I mean sprint! 

In the video I explain beginner (not really a runner), intermediate (runner, but don't like to run) and advanced (badass, loves running).

How it works--
45 sec sprint
30 sec walk 
For 15 minutes.

I start at a 5.5 MPH on the treadmill, and each sprint I add 0.2 or 0.3 to the last sprint I completed. If I am having an off-day, I will start at 5.0MPH. Walk can be defined as anywhere between 2.0-4.0MPH. 

My Schedule: 
0-0.45 -- 5.5 Sprint
0.45-1:15 -- Walk
1:15- 2:00 -- 5.8 Sprint
2:00-2:30 -- Walk
2:30-3:15 -- 6.0 Sprint
3:15-3:45 -- Walk
3:45-4:30 -- 6.2 Sprint
4:30-5:00 -- Walk
5:00-5:45 -- 6.5 Sprint
5:45-6:15 -- Walk
6:15-7:00 -- 6.7 Sprint
7:00-7:30 -- Walk
7:30-8:15 -- 6.9 Sprint
8:15-8:45 -- Walk
8:45-9:30 -- 7.1 Sprint
9:30-10:00 -- Walk
10:00-10:45 -- 7.2 Sprint
10:45-11:15 -- Walk
11:15-12:00 -- 7.4 Sprint
12:00-12:30 -- Walk
12:30-13:15 -- 7.6 Sprint
13:15-13:45 -- Walk
13:45-14:30 -- 7.8 Sprint
14:30-15:00 -- Walk

I don't recommend doing this more than 4x a week. Why? It can be pretty hard on your body.

The whole idea of HIIT is to kickstart your body to burn the maximum amount of calories, in a minimum amount of the time. The short burst of "all out" with short periods of "active rest" to make your body work harder.  The days you do this you may notice yourself running "hot" post-workout or hours after work.  If you have something monitoring your heart rate like a Fitbit, you will notice your heart rate going into fat burn randomly throughout the day or evening.

If you want to learn more, check out my video! 

See ya next Tuesday!

RAM

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