20 Minute HIIT Run/Walk Workout - Burn ~200 Calories

If you are a fan of my 20 minute HIIT elliptical workout then you need to try out this new workout that is also 20 minutes (okay, 21 minutes technically) includes running AND WALKING, and will allow you to burn about 200 calories (though this may vary for each person).

It is very simple and consists of intervals of 30 second sprints alternated with 1 minute walks. If you hate running, but still want to “run” then you should try this workout! If you like running, but want to do HIIT training, then you should try this workout!

It goes like this:

  • Walk for 1 minute.

  • Sprint for 30 seconds.

Do this 14 times each, for a duration of 21 minutes.

One of the things that I love about this workout is that you can adjust it based on your fitness level. For example, I say “sprint” but that doesn’t mean that you need to be an olympic speed racer to do this workout. You could easily sub in a speed walk in the sprint section or just a simple jog. Do what works for you and your body!

Also, this workout is super easy to do on the treadmill because you have a timer right in front of you. Below are graphics from an app that I use to time intervals on my phone for running outside. The app I use is called “Interval Timer” (innovative right?). You can find it in the app store here.

This is also a great workout to do during lunchtime at work or on business travel, because it doesn’t require a gym. All you need to do is go outside! And, it only takes 20 minutes so you could be in and out of the office within a half hour! (Trust me, I have done this before!) Also, if you do this outside during work, you will feel so refreshed and rejuvenated when you return.

Let me know if you try this workout! I loved hearing from all of you who tried my 20 minute HIIT elliptical workout. Let me know how you like this one and if you have any requests or feedback!