Just because you might be new to HIIT or exercising in general doesn’t mean you have to be limited to any activity! There are ways to progress (make harder) and regress (make easier) all exercises and workouts. This regression of the Killer Treadmill Interval Sesh is just for you! Most importantly, always get clearance from a physician before starting ANY exercise program. I am not YOUR personal trainer, but I am an ACE certified personal trainer.
I’ve cut the workout in half, but by all means, if you can complete all 40 minutes-go for it!
| Time | Speed | Incline |
| 1-5 minutes | Warm-up | 0% |
| 5-6 minute | Medium pace power walk | 1% |
| 6-7 minutes | Slower pace power walk | 2% |
| 7-8 minutes | Medium pace power walk | 3% |
| 8-9 minutes | Slower pace power walk | 4% |
| 9-10 minutes | Medium pace power walk | 5% |
| 10-11 minutes | Slower pace power walk | 5% |
| 11-12 minutes | Medium pace power walk | 5% |
| 12-13 minutes | Slower pace power walk | 5% |
| 13-16 minutes | Medium pace power walk | 0% |
| 16-17 minutes | Steep hill power walk | 6-8% |
| 17-18 minutes | *Right-angled walk | 6-8% |
| 18-19 minutes | *Left-angels walk | 6-8% |
| 19-20 minutes | Steep hill power walk | 0% |
Cool down at an easy-pace walk with 0% incline.
*FitBit
Angled walks means position your upper body to the right so you have to bring your left leg over your right leg. Position your upper body to the left so you have to bring your right leg over your left leg. This movement works your inner (ADductors) and outer (ABductors) thighs a little more than walking straight. When you can completely turn to the side and “shuffle” (side-step), this move will really target those areas!
How do you make exercise progressions/regressions to your workouts?
Thanks Cait! I tried your newest cardio workout and loved it! Just posted a “play” on it on my blog!