I’m 60 kg on 5 July, and now my weight is 56,3 kg on 20 July! I do this exercise 4 times a week combines with consuming lot of fruit (cherry tomatoes!) and vegetables, as a note, I am not feeling hungry at all! As my job requires 7 hours a day and have to take care of my sisters, this workout is fantastic.

As an exercise physiologist with 27 years of experience - thought I would explain exactly how to do HIIT without someone killing themselves since everyone has a different level of exercise tolerance. Step 1. Have a heart rate monitor that uses a chest strap or one that goes on the bicep so you can track your heart rate during the workout. Step 2. Check your baseline morning resting heart rate before starting. Example - 70bpm. Step 3. Subtract your age from 220 to get your estimated maximum heart rate. Example - 35 years of age -220=185bpm. Step 4. Warm up for 5-10 minutes to allow time for your muscles to create heat and blood vessels to dilate. Step 5. Get off the treadmill, elliptical, or stationary bike and then stretch. Step 6. Get back on the exercise equipment and start at a comfortable pace for 1 minute. Step 7. Start exercising at a moderate pace but use resistance or an incline over speed to exercise the working muscles. Doing this will create an oxygen deficit and you will feel the muscles burn due to lactic acid buildup without having to go so fast to cause injury to joints. Example, steep incline on treadmill can even be walked at a fast pace and still achieve the goal, especially if you are extremely overweight because the last thing you want to do is pound your joints and injure yourself. Running is okay too if you are acclimated to running, but you might have a price to pay when it comes to your joints as you get older! Keep that in mind! Step 8. The goal for this 1st round is to get your heart rate to 140bpm considering your maximum heart rate is 185bpm OR if your legs burn so badly you cannot continue the exercise to achieve that heart rate of 140bpm OR if you are totally out of breath! Step 9. Decrease the resistance or incline and slow down to a comfortable pace to allow for the lactic acid to be flushed from your muscles and allow your heart rate time to recover back to 25-40bpm above your morning resting heart rate (95 to 110), OR 40bpm below your exercise heart rate which in this case your recovery target HR would be 100bpm. Have a second hand clock in plain view so you can see how long it takes for you to recover from this 1st round and we will use that time as your baseline recovery time. Let's assume it took 60 seconds for your heart rate to recover from 140bpm to 100-110bpm or so. This is very individualized and it may take even longer if you are not physically fit and/or have not exercised in a long time. Step 10. Get ready for round 2 by repeating step 7, but this time you will continue until your heart rate reaches 150bpm and then slow down, decrease incline or resistance, etc. and take note of when you begin the recovery phase. Let's say it took you 60 seconds to recover from 150bpm to 110bpm. Step 11. Get ready for round 3 by repeating step 7, but this time you will continue until your heart rate reaches 160bpm and then slow down. NOTE: If you are doing this step properly, you should reach your target heart rate within 30 seconds or less in some cases. If it takes you longer than 30 seconds to achieve your target heart rate of 160bpm, then you are not working out hard enough. Step 12. Once you achieve 160bpm take note of the clock and see how long it takes you to recover. If it still takes 60-75 seconds to recover back to your baseline of 120bpm then you are ready to do round 4, but this time your target heart rate will be 170bpm. Step 13. Get ready for round 4 by repeating step 7, but this time you will increase the resistance, incline, and/or speed so that you are able to achieve your target heart rate of 170bpm within 20 seconds. Decrease exercise and take note of the clock so you can monitor your recovery time. If it still takes 60-75 seconds to recover to 40bpm less than your exercise HR then you can proceed to round 5. Step 14. Get ready for round 5 by repeating step 13 except this time your target heart rate will be 180bpm - 5 beats less than your maximum heart rate. You should achieve this heart rate within 20 seconds if you are exercising at the proper pace, resistance, incline, etc.. Decrease exercise and take note of the clock. If it takes 60-75 seconds to recover 40bpm less than your exercise HR, then you can do another round by repeating step 14. When are you done? 1. Whenever it takes more than 75 seconds for your heart rate to decrease 40bpm less than your exercise HR which would be 140bpm in this example. 2. If your leg muscles are not clearing lactic acid within that time-frame. In other words, your leg muscles are hurting/burning after 75 seconds during the recovery phase. YOU MUST go by how you feel, BUT your heart rate is your best indicator for how stressed your body is. If you continue pushing yourself and it takes 2 minutes to recover back to baseline then you are headed for disaster. Why? Your body will start to increase stress hormones which then puts your body into fight or flight mode activating the sympathetic nervous system. You never want to activate that system and beginners are especially vulnerable so please use caution if you are a beginner at this! 3. You are exhausted or feeling nauseous, etc. 4. You have completed a maximum of 20 rounds. COOL DOWN and STRETCH: Make sure you cool down for at least 2-5 minutes or until your heart rate returns to below 100bpm if possible. If you pushed yourself too hard it will take several minutes for your heart rate to recover below 100bpm. Stretch lightly as well. DONE! How often can you do HIIT? Most people can do HIIT every other day. However, if your morning resting heart rate is 10bpm higher than your average, then skip exercise for that day. The best way to track daily recovery is HRV (Heart Rate Variability). Tracking HRV prevents over-training! I personally use ithlete. Every person is different! Some well conditioned athletes might do 20 rounds, while someone just starting out might only do 2-3 rounds, if that. The key here is to increase 10bpm every round so the heart acclimates and allows time for blood vessels to dilate even more. Failure to do this puts an extreme amount of exertion on the heart and cardiovascular system and can result in an infarction and/or stroke, especially in older individuals or people who have underlying health conditions. Always consult with your physician for clearance before starting any exercise program, especially if you have been sedentary for years and/or if you are extremely overweight. If you have arthritis or other inflammatory diseases you should have your physician check your interleukin inflammatory markers, TNF-alpha, and Lp-PLAC2. If you have endothelial dysfunction combined with vulnerable plaques AND inflammation, then refrain from doing HIIT whatsoever until your markers are under control and your health improves. Failure to do this could result in ruptured plaques which would result in infarction, stroke, and/or embolism and could be fatal. NOTE: DO NOT do HIIT if you have just eaten a high fat meal or you RISK DEATH, especially if you have underlying cardiovascular issues. Why? Because blood goes to your stomach to digest the food you ate and if you ate fats with carbohydrates you will have a significant amount of lipids in your blood which results in THICK BLOOD that cannot circulate as efficiently. Combine thick blood with restricted blood vessels and a very fast heart rate while exercising and you are asking for trouble! CAUTION: If at any time during the HIIT exercise you feel nauseous, faint, dizzy, or chest pain - STOP immediately and consult with your physician. I know this may sound complicated and a little scary, but it's the correct way to do HIIT without injuring yourself and as a professional I tend to use extreme caution when working with people. Wait at least 4 hours after eating before you do HIIT or do so first thing in the morning about an hour after a very light breakfast or on an empty stomach in some cases. Sorry for all the info, but it varies so much depending on the individual person and I hate to see someone get hurt. In any case I hope this helps someone.

After finishing the last sprint, I cried! I never cried after a workout and it feels like such a breakthrough. Working out has always been so hard for me, this workout really pushed me and I feel so good about it. Thank you! I’ll be adding this to my routine, thank you so much

As a registered nurse who has to be at work by 6:30am, I would LOVE this treadmill! Waking up early around 4am to run in the dark outdoors is not the safest thing for me! I’d love to be able to run indoors at my house! 🤩 Y’all are awesome! Liked and shared with friends and family! 💗🥳

Update... Lost 4kilos with this routine during six weeks. THANK YOU and cheer up everyone, you got this!

During this difficult pandemic, exercise has been what has kept my spirits up. Running makes me feel so rejuvenated and exercise allows me to be the mom and wife my family needs. I come from a family who doesn't exercise much and eating healthy isn't a priority. I am proud that my husband, Tony and I have been able to instill these values in our lives and I know our son, Simon will be proud of the way we take care of our bodies and our minds. I hope to be able to continue eating right, moving often and resting well during this quarantine. A treadmill would be the coolest thing I have ever won!! :)

Just grateful for doing something different!! I’m 49 and my settings are 3-4-5 with an incline of 1, but this is just day 2. I appreciate you for putting this out! I feel like you are here with me and we getting it done🙌🏼

I did this workout for the first time on 7% incline, 3 walking, 6 base, 9 push and 12 all out then I did a 6min walking break and tried to repeat it for the same speeds... oh dear I changed into 9% incline, 3 walking, 6 base, 7-8 push and 10-11 all out - I'm wasted but this was so much more fun than just running and changing speed randomly or just running constantly at 8, definitely going to repeat it😊

I just need to know how your bun stayed up so high the whole time 🤯

THANK YOU so much for creating a workout that’s challenging but still accessible. I really struggle to be motivated at home by myself. I usually need a class or a trainer yelling at me so I don’t give up. But this workout totally made me feel motivated at home and I love your happy positive energy. I really feel like I can do this 4-5 times a week. Thanks again!

Ive been using this video for 6 weeks now. I do this video 4 times a week. I love it. hope you do more with different intervals.

Omg 😳 this interval 20 minute workout was A KILLER !!!! I am definitely going to use this going forward . Very different from my regular daily run routine I do on the treadmill . Ugh especially since I can’t incline due to my back issues !!!! Love this !!!! 11/10 😆❤️❤️❤️❤️

Dang! I'm a runner and this wiped me out! So good! I had to stop a few times there at the end but I made it through! Gonna make this a regular. Please make more 20 min treadmill workouts!

I would love this treadmill!!! I gave up my gym membership after having my second child because working full time and having two kids I just did not have the time to get there, so I work out from home. I run when the weather allows but being in New England there is a lot of periods of time when running outdoors is out of the question!!! This treadmill would be an amazing way to get the running in that I love no matter what season!!!!!

I'm a Frontline Registered Nurse working to help covid patients! It's been so stressful and the risk is great but it was what I was meant to do! Obviously with long 12-14 hr shifts having a way to give myself some self love with a work out at home would be such a blessing ♥️

I would love to see more variations of treadmill workouts like this! I’ve done this one a few times and really enjoy it!

she makes it look so easy and graceful 😭😭

day 1 this is though, i had to stop at 16 minutes, i couldn’t do it😭 i’m gonna keep going tho, i started walking 10k+ steps everyday and working out 4 days ago and every day i’m adding one challenging task!!! i’ll keep you updated on my journey!!!

For this newbie runner This is was so easy to follow and I actually did it!! Thank you!

Absolutely amazing workout! I don’t think I’ve ever pushed myself this hard for running, but it felt great! I went beyond my limit and can’t wait to incorporate this into my workouts to continue getting better 😊

Wish you had more interval treadmill workouts. This is the only video I watch over and over to push myself. Idk what it is about you. But I've tried sooo many other interval workouts and they're just not you. Thank you so much for helping me

Winning this treadmill would be an absolute dream!!! I love running outside when it's nice out and having the ability to step up my workout indoors would be killer! The biggest joy I experience working out at home is being able to set the example of healthy living and body image to my 13 year old daughter! Thank you for your videos and posts. SO encouraging on this health adventure.

You were the first ever treadmill workout video I watched and it was Amazing! I'm not a fan of running but your video was great and made me want to push myself to get through each sprint.

I go to work full time and go to school full time so the only “me” time I ever get is by going to the gym and getting my sweat on. Not being able to go to the gym has been really hard for me 😟 I’ve been trying to get outdoors for runs and walks but it’s been raining heavily for the last few days. I feel like having a treadmill in the house would help my mood and health tremendously 💕 thank you for the opportunity to win one! I know whoever wins will be super grateful for it 🥰

My husband and I would benefit from winning this treadmill tremendously! I am an active stay at home mom who loves your channel and my husband is a Marine and we do all we can to keep a healthy lifestyle and this would be an added bonus that we'd use daily! :D

this video really helped me find the best settings for smooth movement of my tv panel, now i have a better understanding for the lg truemotion settings. thank you miss! I need more flat angle jogging loop videos

Perfect tempo ! More energy in the end because of the 1 min active rest not feeling exhausted at all! Love it and will use it to improve speed thanks

That was AMAZING! I’ve never felt that good after a run and I’ve been running for 18 years! Please post more workouts!!

Ok this was awesome! It got me 4 years to get to this vid, but here I am. Thanks for this one it took all out of me :) loved it

Day 1 holy hell. Ran out of fuel in the tank at 1622. Will work this routine for the rest of the summer ☀️ high five everyone who made it here

I love this workout Every weekend on rest days

I tried… I’m 60 and haven’t ran for awhile. Did it at my pace. Need to look at your other videos to see if you have a beginner’s version. I guess eunning up and down the stairs doesn’t cut it.

I don't like running on a treadmill, but maybe I'll pull it out and try this 🤔 Update 1st okay😏 2nd okay😏 3rd okay😯 4th okay🤨 5th-8th 😭😭 But I finished and boy 😵 You feel it alright

I used this workout today at the gym and it works.I burned more calories today on the treadmill than I did yesterday. Thank you, thank you, thank you! 😊

This exercise is the exercise i choose to do 3 times per week besides the resistant training. I really love it and I'm really grateful if you can release more running videos like this. Thanksss

This absolutely killed me! I have been doing hit treadmill videos for the last month but I found this one the most challenging one especially on an incline! Loved it

I had a treadmill, however, during Hurricane Florence, our garage flooded, and I lost my treadmill! My husband tried to fix it, but where we live there is brackish water - salt and river water combined. We had evacuated for 4 days, and when we returned, we found it had been damaged by the water in the garage. I really enjoy a good walk/run on a treadmill and used mine often, until like I said, the flood. I would love a Bowflex BX216 treadmill to replace the one I had. I recently turned vegan in January, and enjoy watching the KZfaq videos of Erin, Dusty and little Max. I have followed many of their recipes and tried the vitamins and different products they speak of. They are such a cute couple/family!

Loved it!! So glad I found this! Kept me going and saying “one day, I’ll make it look as graceful!” I need more of these!!

Best Hiit Workout Ever! I actually Love running again! Can't wait for next workout! Would Love to do workout on a Bowflex too! 🏃‍♀️🏃‍♀️

Just started your HITT sessions last week they are absolutely amazing !! And it releases so much as a new mom and some trauma I have been through in the last year . Thank you !!

My all time favorite treadmill hiit workout! Quick, fun, and super effective!! Tysm! 💕 It’s been awhile, hope you do another one of these 🙏🏼❤️

After watching your video, I went down and did a workout on my OLD treadmill. A new one like this would be amazing to continue and improving my endurance!!!

This has become one of my staple workouts thanks!

Holy cow. The sweat is real! I had NO idea I was capable of that. You made it so easy to follow. Before I knew it, the workout was done and I had run a mile and a half!!!!!!

I have seen this video and for a long time I just ignored it. Telling myself I hate running. I finally do it and I was like wow. That was awesome I'm going to do that again. And now it's my third time. It's fun and goes by fast. Love love love it.

For the first days, it is very hard and really painful! But this pain is pleasurable! After one week you will be more strong and feel awesome. Thanks!

I do this 2x's in a row for a solid 4 mile treadmill run. Tuesdays are my speed days so this is a great addition to my routine. Thank you!

This was so motivating to watch as I ran on treadmill! Please keep more of these workouts coming! I need all the motivation I can get 🙏

I have not hit anything over 7 mile speed since college. I was proud of myself 💪🏻🙌🏻💜

Gonna be doing this from Monday to Friday , I’m currently on a weight loss plateau so I’m not sure if it’s gonna change anything in my weight. My starting weight: 58.8 kg Day 1: 58.4 Day 2: 59.1 Day3: 58.1 Day 4: 58.0 Day 5: 57.8

This would be awesome. We had a super old one that broke our 2nd week into lock down and we’re both out of work so a new one just isn’t possible. This would be such a blessing to keep our family healthy. Thank u for the chance to win and for all the wonderful health tips.

Id love to win! Would be a perfect addition to my basement gym. I’ve lost 25 pounds since having my baby last May! This would be an awesome addition to continue getting healthier!

This is thee best treadmill routine♥️..Thank you💕

it’s the same as an orange theory workout, enjoyed this

Thanks for this workout! It's so fun to move with you. I fully believe your comment on pushing yourself because we're so much more capable than we know. I had my second child and would like this machine for my indoor days with my little ones in sight. All my workouts are with them, and with this machine I can get back to pushing myself even when they're with me. I'm a physical therapist, trying to lead by example and be healthy for my family, patients, and loved ones. Thank you for all your inspirations!!

Dude! I have been doing this one to two times a week and it is hard core. I do 6/7/8 speeds and my last all out is 9. Rough! Thank you for the workout.

I have finally met a workout partner/team whose entire philosophy and reasons for working out most match mine. The treadmill would be an added bonus to my adlib Cardio equipment I use just to get the same workout without having a treadmill.

My 4th time doing this run but first time finishing all the way through 🎉😅

2/7 trying this for the first time and I can only run 7min. Will keep going and see where it takes me.

This was really a great workout! Thanks so much for the effort and running the entire time with us.

Just tried this interval run and I was pink in the face for 30 mins! How often should I do this in a week?

Loved it. I haven’t ran that fast since 2018. I promise myself that I will get back to running which I love to do.

As a stay at home ( homeschool) mom of 6, getting healthy is VERY important to me. I started a plant based diet last month. I love following you guys. You make this lifestyle seem so easy and doable😀

Thank you, am using this video every morning, this video has motivated me a lot, after my second child it was a challenge to even run up to 5mins but now 20mins no stop cheers girl

That was challenging. Did a couple of 1 min walk in between so as not to stop in between.

Definitely have to get my cardio endurance up going to use this to do that by doing it 3x per week cause definitely had to slow down and end early this time go around

Love this workout do it at gym all the time

I'd benefit from winning my very own Boxflex treadmill because turning 50 has been a game-changer. I turned 50 in March and I want to change the trajectory of my health and my family's health. I want to break the saying that "it runs in the family" unless it is good health, long life, and disease-free that runs in the family. Exercise is a huge part of that change. I would love to have this Bowflex although it won't be just for me. It would be for my family. Then I can share with others the changes we are making to live a better, healthier, disease-free life.

The treadmill would be so great to have at home- without one I only.. eat, (---- ) and rest. I need to move! ;)

What a awesome treadmill and video! You look amazing and make it seem possible that I could even do this workout which I tried but don’t have a treadmill, so I did as much as I could. Thank you for being such a great inspiration and representative of positive and healthy vibes. Go Bowflex!!!

This was great...would love more exercise videos from you...

Can’t tell you how many times I’ve done this cardio workout and love it!

2 weeks combined to intermittent fasting (18-6/20-4)…I finishe the remains 10 min with 15/10/4)…I’m literally melting….I you want results, you have to put in the work!

This was so good! Only 20 mins and I finished drenched in sweat 💪🏼

Thank you (and Bowflex) so much for enabling us to participate in this giveaway. As a healthcare worker in a long term facility; having this awesome treadmill to use after my shift would allow me to work out the inherent stress that comes with the job, and to bathe in those sweet endorphins😊. God bless you, and Happy Easter🙏🏼

Simple excelent..final end

I've done Dr. Kevin's HIIT which are great but this being an interval HIIT kicked my butt! Good work 👍🏾

WE NEED MORE WORKOUTS LIKE THIS!!!! Please, I am addicted. Can you upload more?

I loved this Workout! Great music, loved that countdown timer. It would awesome if you made more!

I wish you had more HIIT treadmill workouts!

This is weird but seeing a flat stomach while I was running was the best motivation lol!!

Very Orangetheory based! I love it, since that's my job!!! hahah APPROVED! :) Just entered the giveaway! I am rehabbing from a major foot surgery! This treadmill would be incredible for my low impact regimen until I am able to start high intensity training again. Then I'm ALL OUT! Love this guys! :) xo

Love eat move rest and everything they represent and I listen to everythingthey put out! Will be embarking on journey to do half marathon. I will share this treadmill with my neighbors and others who are not able to get to the gym and would like to run safely. Thank you for this wonderful gift and opportunity!

Just did this for the first time today wearing a sauna suit 🤣🤣 I'm drenched !!!!!

Holy crap, just did this workout and I’m red as a tomato. Exactly what I needed to fit in a tough workout 👏👏👏

Just did this workout to finish off my day and I also started my day eith your 20 minute full body workout. I feel great!!

Pleaseeee do more vídeos like this treadmill workout

Totally trying this!! You make this look so doable-you barely look winded!!

Can you add 30 min hiit treadmill video?I really liked the 20 min one good selection of music too.

This was amazing!! I follow Dr. Kevin’s treadmill hiit they’re great; but this the change I needed “now” ❤️bowflex

I am an ED consultant, so work on shifts. Excellent workout true HIT experience. I used to do beachbody HIT but got bored after finishing them multiple times, really enjoyed HIT Treadmil. My fit bit and Treadmil both showing approximate 190 kcl on the same speed, 6…7.5….9 while i noticed that you’re showing 289?? Anyone advise on this. Thank you very much

So many benefits of winning my own Bowflex treadmill! I could run or walk regardless of the weather, I could run while my baby naps, my husband would be able to use it as well, & I’d love to be able to look at all my treadmill stats from the app! Fingers crossed for me!🤞🏼

I cant believe I did that! Thank you so much

Yes! I am trading for another marathon and find it difficult with the new lifestyle. My bring my 3 kids on runs but they can’t go more than 3 miles. My husband is working a lot right now so I’m solo. I would use this Dailey while my kids play inside.

This would be such an incredible opportunity! 🤞🏼🤞🏼

day 1 donee 😢

Ive never commented on your account before, but I thoroughly enjoy your videos! My family has been plant based for about a year now, even got my parents and siblings on board! Im a stay-at-home home-schooling mom, and would love LOVE the convenience this would add to my life! Thanks for all you guys do!!

HIIT Cardio workouts are my favorite!!!🏃🏻‍♀️💪💙 I love this variation and cannot wait to give it a try! Hopefully in the comfort of my own home with my own Bowflex treadmill!!😍

Thank you so much for the opportunity!! Commented on both Instagrams, liked video and shared the video with a friend. Also following all on Instagram!! Good luck to everyone. God bless and stay healthy

I didn’t have any motivation to run on my treadmill until I found this ❤ Time goes by faster, it’s more challenging and efficient because I sweat way more and I don’t get bored! Thanks for making this video! 😍