http://www.juliefit.com

HIIT is one of my favorite methods of cardio that I’ve used for almost 9 years, following the birth of my first child. Infact, it is the ONLY way I’ll do cardio on a machine (treadmill, elliptical or stationary bike).

First of all — it’s short. Anyone has 20 minutes. Second, you get more bang for your buck. Even when you’re walking to jogging, your heart is still racing like you were sprinting. Your body is very effective at adjusting to what you demand from it, HIIT works like hills, you go up, you go down. It has a hard time adjusting. Lastly, HIIT adjusts with your capabilities, especially on a machine. As you get stronger, as your stamina increases, you just increase the resistance on your machine. Studies have shown your body will burn more FAT from HIIT in 20 minutes (and it continues to burn at an elevated rate even when you step off the machine) than spending an hour running at a steady pace.

Cardio HIIT on a machine (treadmill or elliptical in mind, but do this jogging outside or on a bike — stationary or outdoors)

The number to the right is the intensity of your pace.

5 = walk
6 = brisk walk
7 = slow jog
8 = jog
9 = run
10 = SPRINT AS HARD AS YOU CAN!

Ready? Set? GO!

Minute 1: 5 — walk, this is your warmup.
Minute 2: 5
Minute 3: 6 — brisk walk
Minute 4: 7 — slow jog
Minute 5: 8 — jog
Minute 6: 9 — SPRINT!
Minute 7: 6 — back to a brisk walk (not a walk!)
Minute 8: 7
Minute 9: 8
Minute 10: 9
Minute 11: 6 — back to a brisk walk
Minute 12: 7
Minute 13: 8
Minute 14: 9
Minute 15: 6 — back to a brisk walk
Minute 16: 7
Minute 17: 8
Minute 18: 9
Minute 19: 10 — RUN!!!! give it all you’ve got for ONE MINUTE!
Minute 20: 5 or less… time to cool down till you feel your HR has leveled off..