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30-Minute HIIT Running Workouts for Everywhere!

30-Minute HIIT Running Workouts for Everywhere!

You might have heard that HIIT is one of the effective ways to get your heartbeat at a high level and to lose weight. Though you are not sure how to implement HIIT into your runs. Here is the perfect HIIT Running Workout for beginners as well as seasoned athletes.

Although, you can perform this HIIT running workout everywhere, whether you are running on a treadmill or somewhere outside. Follow the same interval training running program to achieve your goal and get the best out of this workout plan.

Before getting straight to the 30-minutes HIIT running workout, some frequently asked questions are listed down in a queue. These extravagant details will help you to answer all the relevant questions that may arise in your mind regarding HIIT running workouts. 

HIIT Running Workout FAQs

Is HIIT or just running at the same pace better for fat loss?

HIIT (High-Intensity Interval Training) shows great results when it comes to the reduction of weight loss. As compared to the traditional exercises, HIIT workouts raise your heart rate above 50% and take it to the maximum percentage, depending on the interval training duration.

Whereas, running keeps your heart rate up but is not as challenging as HIIT running workout. Through high-intensity interval training is the best exercise for fat loss. 

Does doing HIIT cardio increase endurance when running?

Interval training running or HIIT running workout improves your ability to metabolize fat and enhances both excess post-exercise oxygen consumption and overall caloric expenditure. It might seem absurd, but incorporating high-intensity interval workouts into your running training can also improve endurance.

How many times a week should I do HIIT Running Workout?

According to the HIIT trainers, 2-3 days a week is a solid amount of HIIT running workout. Give complete rest to your body so that your muscles get relaxed and grow stronger with more strength. The recovery period between HIIT sessions is crucial for both mind and body to get relaxed and prevent exhaustion.

However, if you are planning to do interval training running 4 times a week, physicians recommend two HIIT running workout sessions and two resistance training sessions.

What is the best HIIT program for running?

There is no HIIT program for running that can get the tag of “best”. It depends on the sole purpose of training, what is it for and what are your goals?

So, if you are just trying hiit running workout for weight loss, a simple HIIT running workout routine as, Sprint 45 seconds, walk vigorously for 15 seconds, repeat until 10-15 minutes is enough, or sprint for 40 minutes, walk for 20 minutes.

Moreover, if you want to get better at some sports like hockey. Sprint all out for 45 to 60 seconds then come to a dead stop for 60 seconds. Repeat for 10 to 15 minutes. 

Is HIIT more effective than running?

Running is really an effective exercise, it gets your heart rate up and helps with better conditioning. Whereas, HIIT workouts are a better option if you want to get stronger.   

Which burns more calories running or HIIT?

However, HIIT workouts are known for maximum calories burned in minimum time. On the other hand, a consistent running workout burns the same number of calories within the maximum time.

What's the best way to do HIIT running?

Start your HIIT running workout with a 5-minute warm-up jog. Then either on the track or the road, run at about 85% for 10 to 20 seconds, walk for 30-60 seconds and repeat.

Another, simple HIIT running workout program is: 5-minutes warm-up jog, sprint the straight way, and jog the curves. Don’t end your workout without a cool down, do a little slow jog or walk to cool down.

Does Cardio Like Running and HIIT Hinder Muscle-Building?

Doing cardio like running and HIIT does not hinder muscle-building, but of course, a controlled amount of HIIT or cardio workout sessions are recommended in a week.

If you are trying to build muscles and lifting heavy weights for hypertrophy, only you know if your body is fully prepared. You cannot lift weights right after a cardio or HIIT workout session because your muscles are already damaged. So, before lifting heavy weights for muscle building, make sure your body is relaxed and not fatigued to lift weights.

How should I combine HIIT with running?

Combining HIIT with running makes an incredible workout routine though. By combining these two you are multiplying the effects of both workouts. There are two ways of blending them both in the same workout.

Either you add HIIT exercises like mountain climbers, core exercises, or jumping jacks with interval running workout, or you can run with intervals to get your heart rate up.

How do I breathe during HIIT or running?

The best way to breathe during HIIT running is to inhale and exhale using both your nose and mouth combined. Breathing through this way will keep your breathing steady and engage your diaphragm for max oxygen intake. It also allows you to expel carbon dioxide briskly. 

30-Minute HIIT Running Workouts for Everywhere!

HIIT running workouts

Directions: After completing a 5-minute walking warmup, get to the HIIT running workout given below in the table. 

Three minutes HIIT running workout 10 times. Take a 5-minutes’ walk, in the end, to cool down.  




Minute 1

Walk Vigorously (about 4 mph or 15 minutes per mile), can carry on a conversation. 

Minute 2

Run Moderately (about 6.7 mph or 9 minutes per mile), with breathing harder

Minute 3

Run Fast (about 7.5 or 8 minutes per mile), huffing and puffing hard 


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