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Maria Kang

Home Treadmill HIT workout.

I’m sure some of y’all have come across the word HIT – it means, “High Intensity Training” and consists of short bouts of high intensity exertions mixed with medium/low training efforts.

Right now, it’s around 5pm…and at about 6pm, I will be on my home treadmill doing EXACTLY what I’m writing right now. My goal is to get 30 minutes in – run around 3.30 miles and then walk upwards for around 10 minutes making a total of 40 minutes of cardio. I am NOT a great runner, but I do it because for me, it’s the best type of fat burning cardio!

My fitness level on a scale from 1-10 is around a 8.5.

However, my running level on a scale from 1-10 is around a 6.

40 Minute HIT training for a High to Moderate Exerciser:

0-5 minutes: warm up at 5.8

5-10 minutes: steady 6.0

10-20 minutes: add .2 speed every minute until I reach 7.0 and repeat 2x

20-25 minutes: steady 6.4

25-30 minutes: add .2 speed every minute beginning at 6.4 and reach up to 8.0 on the last minute leg.

30-40 minutes: walk uphill at Level 8 elevation


** I also have to mention that I listen to a fast paced cd and am currently watching “I heart huckabees” on dvd while running. Most of the time I have Janet Jackson’s music videos in the dvd player!

THE GOAL to any workout is to burn as much calories as you can. When you have short bouts of high intensity, studies show that your metabolism is still heightened at a greater rate than average ‘other cardio’ sessions.

The goal in the workout just posted is to adjust intensity levels to shock your body and train it hard!

Allow me to introduce my good friend, EPIC…he is a lean, mean, fat burning machine!

Maria Kang

About Maria Kang

Maria Kang has been in the fitness industry for over 13 years as a personal trainer, fitness manager, competitor, writer and founder of a 501(c)(3) nonprofit, Fitness without Borders and Mom-ME fitness club. Besides writing and working out, she enjoys getting active with her three sons.
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