Sprints, HIIT & Conditioning

4 Phase Incline Treadmill Workout

Treadmill HIIT

Sprints – they hurt so good! While I prefer to do my sprints outside, it’s not always an option. The four phase HIIT (high intensity interval training) treadmill workout below replicates an uphill sprint series and fits the bill for rainy or cold days. Short and intense, it’s a 20 minute workout that provides an incredibly effective, hormone-boosting, fitness-enhancing, fat-burning and even appetite-suppressing addition to your repertoire. Best part – the workout never gets easier, you just get faster!

Phase 1

  • 5 minutes
  • 0 incline
  • jog a steady 6 mph

Phase 2

  • 5 minutes
  • 12 incline
  • alternate 20 seconds of sprinting at max speed with 40 seconds of  slow walking

Phase 3

  • 5 minutes
  • 15 incline
  • alternate 20 seconds of sprinting at max speed with 40 seconds of slow walking

Phase 4

  • 5 minutes
  • 0 incline
  • alternate 20 seconds of sprinting at max speed with 40 seconds of slow walking

If executed correctly – i.e. pushing yourself to your MAX during sprints – you should be drenched in sweat and have gotten an incredible workout for legs, glutes and even abs and back in just 20 short, but intense minutes. Cool down with some more walking, prevent knots with a good foam rolling session or treat yourself to a sauna session to relax – you’ve earned it!