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Friday, September 5, 2014

20 minute HIIT Treadmill Workout


We all don't have hours to spend in the gym to lose weight.  And the best part is, you don't even need to! Once I stopped half marathon training, I started to focus on weights instead. I also included 20 minutes of cardio.  I wanted this cardio to count.  I was spending around 10 hours a week before, running and training for my half.  It was exhausting and results were slim to none.  Once I made the change to lifting and HIIT cardio, the changes were amazing.  My body fat was going down and I was able to fit into a size smaller jean.  

I created this workout for those wanting a simple, but powerful workout.  The nice thing is it's only 20 minutes.  I am pretty sure we ALL have 20 minutes to work on ourselves.  Hop on a treadmill and start burning calories.  If you feel that these speeds are too fast for you, no worries! You can take it down a level.  Just make sure your heart rate is high and that you are getting an interval workout.  We want to keep your body guessing and when you interval the speeds, that burns fat! If you feel like you need a more increased workout, then up the speed. This workout is a baseline for someone who works out regularly but not insane, if you know what I mean.  

16 comments:

  1. Hi! I love reading your blog, it is so motivating. I was just wondering, what would you consider a good heart rate for burning calories?

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    1. Hey Laura, typically it's around 120-160. You will burn fat at that range. It's different for everyone but that's a safe range.

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    2. I agree, lots of good, practical, and motivating content here! With regards to this post, I'd like to add that a little bit of resistance training along with a HIIT routine like this will burn up a tremendous amount of fat. Plus, you get the long-term benefits that come with building muscle! Combine with a *sensible* diet and you've got got a recipe for lasting weight loss success! There are some other areas you should focus on too, of course, but diet and exercise definitely take priority. In fact, the following article does a great job of explaining the key factors in effective, long-term weight loss strategies: fatfreeme.net/big5

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  2. Replies
    1. Yes it is! On the treadmill it will have that number there.

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  3. I've been wanting to start lifting weights but I don't know where to start. Any advice or suggestions? And what do you do?

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    1. Same here! Would love to learn more!

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  4. How would I adapt this for me, someone who hasn't worked out in a long time. I want to start a work out routine but I'm nervous because I'm so out of shape! Stairs cause me to need a oxygen mask! Lol

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  5. I love hiit workouts! Long distance running is definitely not a weight loss tool, I learned that the hard way thinking training for a full would help me drop the lbs-you're just. So. Hungry. And tired. :$ weight training is where it's at, great job!

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  6. Thank you for this post! I am running a 1/2 on Sunday and then I am stepping away from the distance running for a bit, and focusing on the weights. But I also want to "keep" the conditioning that I had. (I've concluded I'm a 5K runner)...

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  7. Thanks for posting this, I'm going to try it for a couple weeks! I currently do 35 mins cardio and 25 mins weights so it will be interesting to see if there is any change. You look great, keep up the good work girl!!

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  8. You are an inspiration to me!! Do you count your calories?

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  9. You are so inspiring! Thank-you for sharing your journey!

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  10. Thanks for posting this! I tried it this morning and loved it! Half marathon training can be so monotonous and boring, it will be nice to mix it up with this. And hopefully doing this will help me get over my current plateau.

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  11. Have you, or will you be posting your weight lifting routine?:)

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  12. How often are you supposed to do this workout?

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