Today we are going to dive into a 20 minute INTENSE HIIT workout on the treadmill. If you are looking to become a fat-burning machine and burn calories even after your workout, at rest, THIS is the workout for you!

This workout burns between 200-300 calories during the 20 minutes that you are on the treadmill. However, Hiit workouts have a thermogenic effect on the body and cause you to burn 1000+ calories through out the day even at rest. This happens as a result of what is called EPOC which is Excess Post-exercise Oxygen Consumption, where the body requires more oxygen to restore the muscles that were used during the all out sprints. Because more oxygen is needed, it causes a rise in your metabolism, which results in 70 precent more calories burned at rest, compared to if the Hiit workout wasn’t done. So in conclusion the 1000 calories is burned through out the day.

I am currently using this routine to do a 20 day HIIT challenge myself, and am reaping the benefits of quick weight loss, increased energy, and sustaining the current lean muscle mass that i have worked so very hard for!
Feel free to use this video daily for your HIIT workouts, as it is a follow-along video.
If you are a beginner, perhaps start with 3-4 rounds of sprints instead of the full 8, and eventually work your way up to the full 8.
For my sprints i am currently using a speed of 8.8 – 9.5MPH, and and an incline of 0.5 – 3.0.
Feel free to start with where you are comfortable (while still pushing yourself), and work your way up to that speed or beyond! This workout is yours and can totally be personalized.

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