Total Body HIIT: Workout 2

Take this HIIT workout to your treadmill for a high intensity, calorie killer!

Your treadmill is an amazing tool for HIIT training. For today, let’s say goodbye to burpees and jumping, and say hello to speed. This workout will use some longer recovery periods, so that means when you are working, you’re working as hard as you possibly can. The goal is to hit 100% of your VO2 Max, which means no lollygagging is allowed. HIIT workouts are intense, and this one’s no exception. Each round we’ll play with the incline a little bit, but the format will remain consistent. If your treadmill doesn’t go up to 20 percent, then just max out the incline for that set. Varying the incline will help you use different muscles, different mechanics, and challenge your body in slightly different ways every single round. Keep in mind, the flatter the incline, the faster the speed. Let’s see what you’re capable of. On your mark, get set, sprint! Today’s focus: Treadmill Sprints Warm up: Bodyweight 30 seconds each: butt kickers, high knees, leg swings (each side), lateral leg swings (each side), air squats, and reverse lunges. HIIT SET 1 (Complete 4 times through) 30 seconds sprint—12% 60 seconds recovery —————————— 60 seconds recovery HIIT SET 2 (Complete 4 times through) 30 seconds sprint—0% 60 seconds recovery —————————— 60 seconds recovery HIIT SET 3 (Complete 4 times through) 30 seconds sprint—20% 60 seconds recovery —————————— 60 seconds recovery HIIT SET 4 (Complete 4 times through) 30 seconds sprint—5% 60 seconds recovery —————————— 60 seconds recovery Cool down: Treadmill and Bodyweight 2 minutes walking—2% 30 seconds each: calf stretch, quad stretch, hamstring stretch, and glute stretch. Great job! If you missed any of the workouts from this series, you can find them here. And for more treadmill workouts, check out our treadmill series here. Keep up the hard work. Good luck and stay fit! Becca Capell iFit Head Trainer

WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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September 18, 2020

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September 18, 2020

Dash to the Finish Challenge: End the Year Strong with iFIT

We’ve reached the final stretch in iFIT’s Finish Strong journey, a three-month commitment to staying active, motivated, and focused through the end of the year. You’ve built your consistency, and now it’s time for the grand finale: the Dash to the Finish Challenge.This month is all about pushing to the finish line while celebrating how far you’ve come. Embrace the season, whether you’re walking through the holiday markets in Germany or feeling the Jingle Bell Burn in the iFIT Studio.It’s time to finish strong!Complete the workouts from your selected Challenge level by December 31, 2025 and you’ll earn this digital reward for your Trophy Case. Here are this month’s Challenges:Treadmill and elliptical workoutsWalking and Running: Finish strong this month with walks and runs! You’ll explore the famous holiday markets in Germany with Casey Gilbert, complete holiday-themed walks and runs in the iFIT Studio with Ashley Paulson, John Peel, Richard Biglia, Jesse Corbin, Pearl Fu, and Jonnie Gale, walk across a glacier in Argentina with John Peel, and wrap things up in Nepal with Ang Tshering Lama.Join the Dash to the Finish Challenge: Walk & RunCycling WorkoutsCycling: Cycle to the finish line this month! iFIT Trainer John Wessling will lead you through an interval ride and an endurance ride alongside a dog sled team in Alaska. Then, you’ll head to Colorado with iFIT Trainer Keith Gabel to explore the Devil’s Thumb Resort. Finally, iFIT Trainer Ashley McIvor will join you in Norway for a HIIT ride and strength ride that is sure to get you in the holiday spirit.Join the Dash to the Finish Challenge: CyclingRower WorkoutsRowing: iFIT Trainers Alex Gregory and Susan Francia will take you on an epic adventure this month! Join Alex in Wales for endurance and speed rowing workouts, then head to Canada for quick but effective training with Susan, focused on HIIT, power, and endurance.Join the Dash to the Finish Challenge: RowingStrength workoutsStrength: Build strength in the iFIT Studio and in Iceland this month! Catch the incredible dynamic duos of Hannah Eden and Paulo Barreto, John Peel and Ashley Paulson, and Hannah and Ashley, and a solo workout with Shannon Cooper for fun, holiday-themed workouts. iFIT Trainer Jonnie Gale will round things out with two strength-focused workouts in the stunning backdrop of Iceland.Join the Dash to the Finish Challenge: StrengthDisclaimer: The primary purpose of this blog post is to inform and entertain. Nothing on the post constitutes or is intended to be a substitute for professional medical advice, prevention, diagnosis, or treatment. Reliance on any information provided on the blog is solely at your own risk. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, and please consult your doctor or other health care provider before making any changes to your diet, sleep methods, daily activity, or fitness routine. Do not disregard professional medical advice or delay seeking it because of information available on this blog. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

December 1, 2025

Total Body HIIT: Workout 2

Take this HIIT workout to your treadmill for a high intensity, calorie killer!

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Dash to the Finish Challenge: End the Year Strong with iFIT