I have always been the type of person that starts a certain workout and sticks with it until I get burned out and then I eventually move on to the next. As I have grown with my cardio and weight training, I have found that my body absolutely loves the workout switch-up. So outside of running I try to do a variety of different things throughout the week just to keep my body guessing.

Recently I was turned on to HIIT, (High-Intensity-Interval-Training) HIIT is an enhanced form of interval training, and exercise strategy with alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise, usually HIIT sessions vary from 4–30 minutes. (Source: Wikipedia) This is my absolute favorite thing to do now! I have learned that I am not a long-distance runner(just check the finish time of my last half marathon) Although I LOVE running I thoroughly enjoy running short and quick intervals that literally kick your booty!

Here is an example of one of my favorite HIIT sessions:

Warm-Up:  5 Minutes (3.5mph, 4% Incline)

Intervals:

 20 Seconds  (8mph, 4% Incline)

10 Second Rest (5.5mph, 4%)

20 Seconds (8mph, 5%)

10 Second Rest (5.5mph, 5%)

20 Seconds (8mph, 6%)

10 Second Rest (5.5mph, 6%)

20 Seconds (8mph, 5%)

10 Second Rest (5.5mph, 5%)

20 Seconds (8mph, 4%)

10 Second Rest (5.5mph, 4%)

Recovery: 5 Minutes (2.5mph, 1%)

Wow, I’m tired even writing that out! This might look easy but trust me, it is not! You will start sweating like crazy after minute one of intervals and you will be dripping wet by the end. My legs are always shaking and my face is as red as a tomato as I walk out of the gym. Don’t worry about the ‘mph’ and incline, choose a speed and incline that works for you, make sure that is challenging but still doable.  When I first started doing HIIT my high-intensity speed was 6.5mph and now I am running at 8mph(barely). Before you know it you will find that you get quicker and quicker and you will want to run even faster.

If you are looking for a quick and challenging workout HIIT is your answer.