[wvpumpkin]

Any great suggestions for HIIT on the track or treadmill that takes about 22-24 minutes including warmup/cooldown??? Thanks

[Effie_drine]

You can adjust the following suggestion to fit you needs.

I would recommend an aerobic capacity of 30 minutes steady output at 75-80% before adding interval training to your routine.

The type of exercise is up to you. Run or bike or run stairs outside, treadmill, spin bike, or stairmaster. The main part is the work/rest ratio.

Start with a work/rest ratio of 1/4. An example would be 10 seconds on/40 seconds off. Move to 1/3, then 1/2, and finally 1/1. Within the changing ratios you can extend the work and rest interval. The 1/4 ratio can be 30 seconds on, 2 minutes off. Staying within that time frame, eventually you would have a workout that was 30 seconds on, 30 seconds off.

Begin with 5 or 6 in whatever ratio you feel is best. Work up to 10-15 at any prescribed ratio. 30 minutes total time would be a great workout.

the work interval is all out, the rest interval is about 50% of the work interval.

This was sent to me by a friend, hope it helps you

[wvpumpkin]

Yes, this was very helpful. So you are saying I should start out only doing 5 minutes or so then move to 15, then 30 gradually?