Advanced 30-minute Treadmill HIIT Workout

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We introduced a beginner incline cardio routine a few weeks ago but for those of you who are a little more advanced, we wanted to bring you something too! We are avid hikers so most of our cardio is done on a trail climbing a mountain but when we are in the gym, we tend to opt for incline cardio. This is one that I came up with the other day that left me drenched in sweat and feeling accomplished! As always, just adjust this workout to your fitness level.

If you are doing one of our workout plans you can definitely use this as a cardio day option. Save this one for after your weight training though (if you are doing them on the same day)!

Advanced 30-Minute Treadmill HIIT Workout

WARM UP: 3-5 minutes, easy pace to get your blood flowing

SPRINTS: 30 seconds on - 30 seconds off

• 0 - 5 minutes
  • 0.5 incline
  • 11.0 speed

CLIMBING: take two 30 second breaks, if needed

• 5 - 10
  • 15.0 incline
  • 3.0 speed

SPRINTS: 30 seconds on - 30 seconds off

• 10 - 15
  • 0.5 incline
  • 11.0 speed

CLIMBING: take two 30 second breaks, if needed

• 15 - 30
  • 15.0 incline
  • 3.2 speed

COOL DOWN: 3-5 minutes, easy pace

Beginner Incline Cardio Routine

If you see me on a piece of cardio equipment you can count on the fact that I either have it at an incline or I'm sprinting. Incline training is often overlooked but it's one of the best things you can do for your booty! Many days during our hiking trips we are racking up 15-25 miles per day so in order to stay in shape for climbing most of my cardio is incline. Instead of logging miles upon miles on the treadmill or road, try climbing a mountain! You will still be torching calories (possibly many more!).

I do different intervals, varying my speed and incline, each time. The one that I created for you here is a beginner incline routine. It's easy to follow and easy to adjust to your fitness level. If this is too difficult simply dial back the speed, if it's too easy raise your incline and/or speed.

Note: Do NOT hold onto the treadmill during your workout. You can do so if you need to step off and take a break but by holding on it you are only cheating yourself. Get the most out of each workout by using proper form.

If you are doing one of our workout plans, you can try this cardio routine to mix things up!

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Beginner Incline Cardio Routine

• WARM UP: 3-5 minutes, easy pace to get your blood flowing
• 1 - 5 minutes
  • 3.0 incline
  • 3.0 speed
• 6 - 10 minutes
  • 4.0 incline
  • 3.0 speed
• 11 - 15 minutes
  • 5.0 incline
  • 3.1 speed
• 16 - 20 minutes
  • 6.0 incline
  • 3.2 speed
• COOL DOWN: 3-5 minutes, easy pace

Indoor Cardio Workout Circuit

It's easy to slack off during the winter but just getting a little movement in during the day will give you the mental and physical boost you need to tackle your to-do list! I love to do a quick cardio circuit in the mornings just to help me wake up. Try this one, even if you can only do it one time through - small steps add up! Keep at it and work your way up to repeating the circuit three times.

P.S. How cute is this sports bra?! I love the colors...and the skinny (but supportive) straps...and how smooth it is...basically everything about it. It also matches my go-to long sleeve hiking shirts!

I counted and I have eight (8!!!!) Champion® sports bras basically in every single color. For this workout I was able to test out the Champion SmoothTec Bra. I was already a fan of Champion sports bras (obviously) and this one does not disappoint either. It's smooth and lightweight but still supportive. I've worn it hiking and to the gym numerous times. One of my favorite things is where the arm cutouts are - it didn't dig into my skin and gave me enough room to move my arms as needed. For me, it's hard to find sports bras that are supportive but also shaped correctly. I LOVED this one!

Now, grab you a new Champion sports bra and do this workout!

Indoor Cardio Workout

- Repeat Circuit 3 Times -

10 side-to-side jumps

30 seconds butt kicks

10 burpees

10 jump squats

10 knee-ups

30 seconds mountain climbers

30 seconds jump rope

30 seconds jog in place

10 knee-to-elbow planks

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This is a sponsored conversation written by me on behalf of Champion. The opinions and text are all mine.