Lisa Allen of Salty Lashes wearing Zella Leggings with Adidas, Wildfox Sunglasses and a tie dye Anthopologie Sweatshirt

HIIT Running for the Treadmill and Outdoors

So what exactly is HIIT?

HIIT stands for high-intensity interval training. “HIIT,” is a type of interval training in which short periods of high-intensity exercise alternate with less-intense recovery periods. It is one of the most popular and most effective training methods for boosting your running performance and burning as many calories as possible in a short time. The best part, it can be done on a treadmill and also outdoors. Keep reading and I’ll tell you how I prefer to do my HIIT.

I used to be able to call myself a runner. I ran track when I was younger and then began running again for sport a couple years before Goldie was born. Once I was able to run 3 miles each day, I decided I wanted to run a full marathon. So, that’s what I did. I trained for 3 month’s and ran 26.2 miles (yes, my hair was down for all the people who question my fitness posts wearing my hair down;) It was an awesome experience!

Most of my girlfriends are runners and have far surpassed my one (and only) full marathon. For about 3-4 years we ran several Ragnar Races together (team of 12 running a relay race for 24 hours straight). It was such a blast to be with my favorite people, doing something we all enjoyed. Really, those are some of my best memories with my friends! I wonder if I can find the videos we made on a few of races…I’ll look into it.

How To HIIT:

Okay, back to HIIT. Even though I don’t run for distance anymore, I still see the value in getting cardio in. I often accomplish my daily cardio at OTF, which also incorporates HIIT into the workouts. There are several ways you can do your own HIIT at the gym or outside.

HIIT On A Treadmill

I prefer this method over outdoors. Why? Because I can see my speed, adjust my incline and check the time easier. I do my treadmill HIIT two ways depending on how much time I have or how I am feeling that day. One way: I start with a 5 minute warm up at a comfortable pace, but running. Then I begin HIIT. 20 second ALL OUT speed, 10 second rest. If you can, don’t turn down your treadmill for the rest. Instead, jump to the sides of the treadmill like you would if you need to tie your shoe real quick or get off like you would in an emergency. haha, I might need to film a video explaining before someone gets hurt. Repeat the 20 second sprints with a 10 second rest for 20-30 minutes. It goes by so fast! Second way I HIIT on a treadmill: same method, but instead I run 3 minutes hard followed by a 1 minute walk. Repeat for 30 minutes.

HIIT Outside

You will need a watch or timer for this. You can do the same I outlined above outside. I personally have a hard time sprinting all out when I am running outside. I prefer to do longer intervals. For example: 5 minute run ( I push myself, but I am not sprinting) with a 30 second walk break. Repeat and continue for 30-40 minutes.

Lisa Allen of Salty Lashes wearing Zella Leggings with Adidas, Wildfox Sunglasses and a tie dye Anthopologie Sweatshirt

Lisa Allen of Salty Lashes: Everything you need to know about HIIT Running

Lisa Allen of Salty Lashes wearing Zella Leggings with Adidas, Wildfox Sunglasses and a tie dye Anthopologie Sweatshirt

SWEATSHIRT(wearing a xs) – LEGGINGSSUNGLASSESADIDAS (if in between sizes, size down)





  • Reply Coco March 1, 2018 at 9:53 AM

    Awesome Post !! Totally have been wanting to get into running more , I used to in high school/college but with no real education in the subject ! This has me motivated to incorporate it into my daily workouts , thanks girl! Also need to get a pair of those leggings that’s a steal & I only wear high waisted bottoms ..score!

    • Reply Lisa Allen March 1, 2018 at 10:14 AM

      thank you! I appreciate you taking the time to comment.

  • Reply Kelli March 1, 2018 at 2:06 PM

    Super interested in HIIT. Running a half marathon in a couple of weeks and decided that this is too much time to spend in the gym without results. I think HIIT plus weights is my next thing to try. Wondering there are good HIIT treadmill apps to help with workouts and goal setting? And ideas?

  • Reply Mara March 15, 2018 at 11:56 AM

    My fitnesss has evolved as well I used to be so hardcore with CrossFit and running I was in amazing shape but was too much on my body , now I mixed it up with HIIT or Zumba or running also weights, I always love yoga so that’s always there! But I do like walking by the beach as well Can you give me examples of LISS? I wonder if I do some of it already

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