This Is the 30-Minute Running HIIT Workout I’ve Been Doing When I Can’t Get to a CrossFit Class

You’ve heard that HIIT is one of the most effective ways to lose weight, but you’re not really sure how to implement it into your runs. Here’s the perfect workout for HIIT newbies as well as seasoned athletes.

I’ve done this workout a few times using machines (rower, Assault bike, SkiErg) at my CrossFit gym, and since I love running, I’ve been doing it at home when I can’t get to a class. It’s an easy workout to remember, it gets my heart rate up higher than if I just go on a 30-minute run, and it’s more exciting since I’m changing my pace up every minute.

For each of the three one-minute intervals, Level 1 CrossFit coach Sefton Hirsch from Champlain Valley CrossFit said to focus on keeping a consistent pace. Level 1 CrossFit coach Dani Jenny said to really push your pace on the last interval, knowing you get to recover afterward during the walking interval.

Sefton added, “Intensity is where the magic happens. We see more adaption when we do higher-intensity workouts, even if they’re shorter when compared to steady-state, longer ones.” And I’ve found that doing these types of HIIT workouts has helped running in general feel easier, and has even allowed me to run a half marathon without specifically training for it. He said, “We need to stress our bodies to force them to change, grow, and get stronger.”

Related:

40-Minute HIIT Running Workout

Want to See Changes in Your Body? Running Coaches Recommend This 40-Minute HIIT Workout

The paces listed below are just recommendations, which are helpful if you’re using a treadmill that tells you your pace, but these are just a guide. You can move faster or slower depending on your fitness level and mood. If walking is too easy, run at a slow pace instead. And if you’re running outside and don’t have a watch that tells you your pace, you don’t need to concern yourself with numbers; just use the breathing clues.

30-Minute Running HIIT Workout

Directions: After completing a five-minute walking warmup, repeat the below three-minute workout 10 times. End with a five-minute walking cooldown.

Time
Pace

Minute 1
Walk briskly (about 15 minutes per mile or 4 mph; can carry on conversation)

Minute 2
Run moderately (about 9 minutes per mile or 6.7 mph; breathing harder)

Minute 3
Run fast (about 8 minutes per mile or 7.5 mph; huffing and puffing hard)

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