Results Wellness Centers

HIIT Cardio Drills

HIIT Cardio Drills

Start each workout with a 5 minute warm-up, and end with a 5 minute cool-down. Each workout is about 30 minutes with warm-up and cool-down.

Workout 1- Elliptical

  • 1 minute sprint at medium resistance

  • 30 second at high resistance

  • 1 minute sprint at medium resistance

  • 1 minute 30 second recovery

  • repeat 5 times

Workout 2- Treadmill On and Off

  • walk 1 minutes at 4-4.5 mph, 5% grade

  • run 1 minute at 6-8mph

  • Get off treadmill and do 10 push-ups

  • 20 mountain climbers

  • 10 hop squats

  • repeat 6x's, each time you repeat, increase the grade by 1%

Workout 3- Track or outside workout. You will need a stop watch.

  • 10 burpees

  • Jog (or fast walk) 2 minutes

  • Lateral shuffle Right lead 30 seconds

  • Lateral shuffle Left lead 30 seconds

  • Cariocca Right lead 30 seconds

  • Cariocca Left lead 30 seconds

  • Sprint 30 seconds

  • Repeat 5x

Workout 4- Treadmill Hills- for this workout, walk as fast as you can, and run as fast as you can for the incline that is asked.

  • Hill 1 (6% incline) - 3 minutes (1 minute walk, 1 minute run, 1 minute walk)

  • Hill 2 (8% incline) – 3 minutes (1 minute walk, 1 minute run, 1 minute walk)

  • Hill 3 (10% incline) – 3 minutes (1.5 minute walk, 30 second sprint, 1 minute walk)

  • Flat walk 1 minute

  • Flat run 1 minute

  • Repeat

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