New to HIIT?
Sixty seconds to your first workout.
What is HIIT?
High-Intensity Interval Training. Hard bursts, easy recovery, repeat. It's the fastest way to build fitness in the least time.
Why 30 seconds sprint, 90 seconds rest?
A 1:3 work-to-rest ratio lets you push hard on every sprint. Shorter rest and you can't sustain intensity; longer and it's just running with breaks. 30/90 is the treadmill HIIT sweet spot.
Your first workout
Warm up for five minutes at an easy pace. Start with six rounds, not eight. During sprints, aim for 3–5 km/h faster than your comfortable jog. Between sprints, walk or slow jog. Stop if you feel dizzy — it gets easier fast.