Printable Workout: 35 minute HIIT Interval Running, Walking or Treadmill Workout and Playlist


I’m always looking for ways to spice up my runs. I love throwing in a few intervals and combining some principles from high intensity interval training to keep the workouts short but still super effective. This workout uses one minute intervals, 30 second intervals and a four minute  tabata protocol interval section (tabata intervals use 20 seconds of intense work and 10 seconds of rest) to burn tons of calories and increase your speed in only 35 minutes.

You can do this workout outside or inside on the treadmill. If you’re running outside or if you’re getting started with a workout plan and you’d like to walk instead, use the RPE  in the right hand column instead of relying on the MPH speeds . The RPE, or rate of perceived exertion, is a scale of 1-10…1 is sitting on the couch, 5 is a comfortable workout (you know you’re working out but you can still keep up a conversation) and 10 is working as hard as you can. Use that scale as a guide to change your speeds during the intervals and recovery work. Also the speeds are just a guideline…feel free to go slower or faster if you like.

This workout has 3 sections you can do one, two or all three parts . Here is the breakdown

  • Section A: 4 x one minute sprints
  • Section B: 4 x 30 seconds sprints
  • Section C: 4 minute tabata section,
    • 8 x 20 second sprint and 10 second rest
    • If you’re in a treadmill….”step off treadmill” means stand on the side rail area on either side of the belt for the 10 seconds of rest. If you’re running or walking just slow down to a slow walk or a slow jog for this part
You can get the printable version with tips and a breakdown of the 3 sections broken down here. HIIT Treadmill Workout

I always need great music while I’m working out, so here are a few songs that are totally motivating me through my runs right now!

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