Mini Home HIIT Workout

Cardio + Strength Training- Increase the Burn

Treadmill and strength training classes, like Fly| A Fitness Revolution’s Flyhigh, are booming at boutique fitness studios on the coasts and across the country. In the past 2 years, there has been an over 60% increase in high intensity training classes that feature cardio bursts in their strength classes.  Classes like Flyhigh that offer treadmills like the ones at Fly are expanding too.

Why? (duh, because it’s an AWESOME workout!) Not only that, but research shown that HIIT is a proven formula for burning more calories + building strength and stamina.  Not only that, but you have ZERO downtime.   You have less wasted time in your workout and, therefore you don’t need to spend as much time at the gym.

Dr. Jenni Brown, says that that’s why she created classes like Flyhigh “you can work harder and more intensely, but for shorter periods, but you can also get the cardio benefits while sculpting muscles. All in a shorter amount of time.”

An added bonus is that you can get a variety of workouts in one. The treadmill workouts can be hill workouts, sprints or a mix and match. The same goes for your strength sessions- leave it up to your trainer and you can have it all in one sweat session. The best HIIT sessions will alternate cardio and strength intervals, giving you the best benefits.

Try this mini home HIIT workout (CARDIO TREADMILL) routine from Dr. Bruning Brown, founder of Fly.

THE WORKOUT

What you’ll need:
A Treadmill
If desired, You may Repeat 1x

WARMUP: Walk or Jog with your Incline at 3% for 3 MIN. (at a baseline speed)

TREAD: Walk or Jog with your Incline at 4% for 1 MIN

Walk or Jog with your Incline at 6% for 1 MIN

Walk or Jog with your Incline at 3% for 1 MIN

STRENGTH Start In Plank Position and jump into Squat for 1 MIN

STAND and do SQUATS for 1 MIN

Go into Pushup Position and do pushups for 1 MIN

TREAD Walk or Jog with your Incline at 4% for 1 MIN

Sprint at 1% Incline for 1 MIN

Walk or Jog at 1% incline for 1MIN

STRENGTH Start in Plank and move into RIGHT side plank then LEFT (alternate 1 MIN)

STAND and do FORWARD LUNGES for 1 MIN

Go into Pushup Position and do TRICEP pushups for 1 MIN (elbows in at sides) 

TREAD Walk or Jog with your Incline at 6% for 1 MIN

Sprint at 4% Incline for 30 SEC Walk 30 SEC

Sprint at 4% Incline for 30 SEC Walk 30 SEC

COOLDOWN Walk 3:00 MIN

Enjoy this mini home HIIT workout!