Free Intro Workout

MY FAVORITE HILL INTERVAL WORKOUT

High intensity interval training is a phenomenal way to drive our aerobic capacity and derive a myriad of health protective benefits; all in a short period of time. Incorporating hills into your treadmill running or walking can be a great way to incorporate variation and a potent exercise stimulus to your weekly routine. 

 
Try one of my favorite treadmill hill workouts:
 
  • Warm-up for five minutes by doing a slow jog that progresses to a faster run.
  • At 0% incline, run for 45 seconds.
  • Rest for 45 seconds by standing on the side of the treadmill.
  • Repeat this for a total of five repetitions (45 seconds running; 45 seconds resting)
  • At 2% incline, run for 45 seconds.
  • Rest for 45 seconds.
  • Again, repeat this for a total of five repetitions (all at 2% incline).
  • Finally, at 3% incline, run for 45 seconds.
  • Rest for 45 seconds.
  • Repeat for five total repetitions (all at 3% incline).
  • Cool down by walking for three minutes.
In summary, you’ll run (or walk) 15 total, 45-second intervals with a 45-second rest in between; the first five will be flat, the next five will be at 2%, and the final five will be at 3%. Keep the treadmill speed the same throughout (you’ll notice the workout becomes progressively harder!).

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