Can some one explain to my how can I do HIIT in a treadmill ,I got my new treadmill , so i want to try to do HIIT , the fast i have run is at 7 ...for a little while , and 5.4 to 6 been a nice pace.

Thanks for you help.

I never quite mastered it on the treadmill. I think it's hard because it takes a while for the treadmill to pick up or decrease in speed. But...

Basically, you would sprint (9.0 or so) for 20-30 seconds, then jog at something comfortable maybe between 4.5 and 5.5 for 90 seconds. Repeat beginning with 6-8 sets and work your way up.

This means you're going to have to "jump ship" while the belt increases or decreases. I've seen people do it at the gym. I've seen them "jump ship" for the entire rest period as well, leaving the machine at 9.0, but I think with HIIT you're supposed to continue with a jog.

I've done it on the stairs before where I'd run up and down as fast as I could for 30 seconds and then jog around my ping pong table.

Thanks ... i will do it just how you say ... i need something new , i do not what is going on whit my body i keep gaining .2 for the last 4 days it is driving me crazy i really hope are the batteries.

By the way you look really good in you dress.

I actually find HIIT easier on a treadmill, but that's just me...

Here is a good site for HIIT ...Scroll down and check out Tabata workouts they are great fat burners tool...

to really make it HIIT you are going to want to have the incline as high as it will go, as well....the point of "HIIT" is to not be physically AbLE to do more than 20 second s or so-- i secodn the idea of leaving the treadmil running and then just joggig in place off of it, or walking up and down your strairs fro your rest interval.

OR you could just do good ole'regulr intervals....

So HIIT = lactate threshold or anaerobic. Can't physically do it for more than two minutes, max, regardless of fitness level.

Mmm, see no...it's more like can't physically do it for more than 20-30 seconds, and 30 seconds is pushing it in my opinion. I can't find a true definition for it or I'd post it but anything more than that is "interval training". There's nothing wrong with interval training. Interval training at varying intensities is awesome and that's I like to run best. It keeps me from getting bored. But it is not HIIT.

Here is some info below copied and pasted about HIIT that my online coach has given me. I run on the treadmill at a 7.0mph (its the fastest I can go) and then bump the treadmill speed to a 3.0mph then bump up and down the speed again.

HIIT (High Intensity Interval Training)

HIIT has been proven to be dramatically effective at changing body composition. HIIT is when you alternate short periods of super high intensity work (sprints) with periods of lower intensity work or even rest. The only problem with HIIT is that it doesn’t allow muscle recovery from your lifting because it is so taxing on your muscles. That being said, planned well into your program, HIIT can work wonders for you!

RPE (Rate of Perceived Exertion) Scale

We will rate your cardio workouts using this RPE scale to make sure that you are working with the correct intensity:
1-Lying on the couch
2-Very easy, you can converse with no effort
3-Easy, you can converse with almost no effort
4-Moderately easy; you can converse comfortably with little effort
5-Moderate; conversation requires some effort
6-Moderately hard; conversation requires a bit of effort
7-Difficult; conversation requires a lot of effort
8-Very difficult; conversation requires maximum effort
9-10 – Peak effort; no-talking zone; you can only stay here 10-20 seconds

HIIT: Running, if possible
5 min warm up
20-30 sec all out intensity (all out sprint)
40-60 sec recovery (walk, if you feel like you can jog or even walk fast you weren’t
sprinting hard enough!!)
Repeat for 15 min
5 min cool down

With time you'll get better... I really didn't think it was a necessity to be 2 minutes... I just thought that it had to be an interval of all out exertion...

I think you may have missed what I meant. That or I don't understand. I'm saying that HIIT is NOT all out intensity for 2 minutes no matter the fitness level. HIIT is something that can NOT be sustained for more than 20-30 seconds. I am in very good physical condition at this point and put myself through some pretty vigorous workouts. All out for me may look very different from all out from someone just beginning, but all out is all out regardless of fitness. It's entirely about perceived exertion.

I really like that which blingfiend posted. Spot on.

I see and understand and you're right blingfiend hit it right on the nose