Tread and Shred – HIIT Walk and Run 1

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Duration: 32:30

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What do you think of when you hear the words “HIIT?” Do you think of treadmill intervals, do you think of strength drills, or do you simply think intense intervals?! Well all are correct, however, the treadmill can be a great tool when it comes to HIIT training!

In this 30-minute treadmill walk and run workout, you will have the opportunity to both walk and jog/ run! The goal of HIIT intervals is to go as hard as you can for the working interval and then follow up with much needed rest. In fact, when you’re doing such intense intervals and taxing your muscles, you should want and need the recovery. So in this HIIT walk and run, I challenge you to run a little faster and then recover a little harder.

This HIIT walk run is available for all levels! Whether you are a beginner or an avid runner this workout is for everyone. The purpose behind this workout is to have you run or jog the working intervals (you pick your pace) and then you get to recover in a walk.

Whether the intervals are 1 minute long, 30 seconds long, or even shorter bursts of energy at 20 seconds, you get to pick your speed. There is no right or wrong when it comes to your speed! Challenge yourself to pick a speed that feels good in your body but also challenges you!

What To Expect In This Workout:

  • – 4-5 Minute Warm-Up
  • – Block 1 Intervals
  • – Block 2 Intervals
  • – Block 3 Intervals
  • – 1 Minute Cool-Down

Trainer Sam Cameranesi will lead you through the entire 30-minute walk run workout and she will motivate you every step of the way. HIIT training is very beneficial for your fitness training. Some of the benefits of HIIT training include reducing your chance of injury, increasing muscle strength and endurance, increasing running speed, and allows you to feel an intense endorphin rush. Yes – that thing called a “runner’s high” it’s a real thing!

Throughout this walk run workout, do not be ashamed of your walking breaks. In fact, it’s encouraged to walk the recoveries. Both walking and running (or jogging) is not only acceptable, but it’s actually been proven to make you a stronger and faster runner.

To cool down from this HIIT walk run workout, head to our 10-minute Tread and Shred Cool Down Run! Properly cooling down your muscles after a HIIT workout is extremely important – so take an extra 10-minutes to properly allow your muscles to recover and allow your heart rate to return to normal levels.