The Best HIIT Running Workout for Beginners to Experts (and workout MP3)

Running is a good HIIT workout because of the improvement in both anaerobic and aerobic capacity. HIIT running incorporates most of the body’s muscles into the exercise providing exceptional improvement in V02max, fitness, and weight loss, with a low time commitment.

Lets get to the workout and the HIIT running Mp3

HIIT Running Workout for Beginners (6 minute HIIT Workout)

3 sets 60 secs 90 secs

HIIT running workout intermediate (11 minute HIIT workout)

5 sets 60 secs 90 secs

HIIT running workout advanced (23.5 minute HIIT workout)

10 sets 60 secs 90 secs
HIIT running workout

Start with a warm up for 3 to 5 minutes. You can do jogging at this point but remember to warm up the muscles to get ready for sprinting.

You are then going to sprint for 60 seconds. These 60-second intervals may seem extremely difficult but it is actually a lot easier than the 30 second workouts or even the tabata workout because you’re not going all out. What this looks like is that at the end of your 60 seconds sprint interval you heartrate is 80% of its maximum heart rate. You can work out what 80 percent of your maximum heart rate is below here.

Maximum Heart Rate = 80-90 percent
bpm – beats per minute

The recovery period after that burst is 90 seconds. These rest periods would involve light jogging and getting your heart rate to return back to as close as normal as possible. Don’t stop exercising.

If you want to do the full Roger Bannister interval workout (especially good if you are going for endurance training), you can do 10 repetitions of this workout. This will certainly increase your aerobic capacity and fitness for running fast.

If you just want a good interval training workout try five repetitions. Most people will settle for this workout.

If you are starting out and are not that fit possibly three repetitions would be good. Three sets would also be good if you are doing this after your strength training workout.

Don’t forget to do your warm down after you have finished your workout.

How This Workout Came to be

Roger Bannister was a British one-mile athlete who ran in the 1950s. He finished fourth in the 1952 Olympics using HIIT training with fairly low volume compared with the other competitors.

His HIIT workout was to run quarter miles at about race pace with about a minute and a half resting between each one. By 1954 Bannister was running each of these quarter miles around 61 seconds per quarter. This left him fairly frustrated because what he was aiming for was to break the four-minute mile. He was not improving.

Annoyed with his lack of improvement he took three days off, and when he came back he found that he was able to complete each quarter-mile in 59 seconds. This gave them the second part of his essential interval training plan, first to run the 400 m sprints and second to get enough rest in between the HIIT training to be able to recover. Both of these are still essential today.

On May 6, 1954, in Oxford in front of 1200 spectators, Roger Bannister ran a 3 minute 59.4 second mile. He was the first person to break the four-minute mile barrier.

This is the same high-intensity interval training workout that we are using today.

Now, this program was designed for a running track alternating a sprint interval and a jog but it’s extremely flexible for other types of exercise too.

If you want to do HIIT running as a HIIT treadmill workout, it works the same way. The only differences you need are to increase the incline of the treadmill to at least 2%. You can also find it easier to measure heart rate over this period and adjust the speed and the incline of the treadmill to hit that 80% of your maximum heart rate.

 You can also adapt this HIIT workout to any other form of exercise for example an elliptical machine with the resistance turned right up. The same goes for a stationary bike or a Stairmaster machine. If you don’t have access to a gym you can try this with a set of stairs.

With regards to the benefits of this workout, science professor Martin Gibala refers to the workout as the 10 by 1 workout. He has done studies on this HIIT training and tested it extensively for all types of athletes, from people who are extremely fit, to type 2 diabetes patients to people recovering in a cardiac rehabilitation setting so it’s extremely flexible as a workout.

If you are doing this HIIT running workout for weight loss please ensure that you adjust your diet to get the best results. It’s not just about burning calories, your aim to maximize weight loss is to burn off excess fat while keeping as much lean muscle as possible. This muscle will be essential for keeping your metabolism high over time.

So that’s the Roger Bannister 60 second HIIT running workout.

Now I want to turn it over to you: what did you think about this workout? Or maybe there’s something I missed.

Let me know by leaving a comment below.

3 thoughts on “The Best HIIT Running Workout for Beginners to Experts (and workout MP3)”

    • If you are pushing yourself hard and into an anaerobic zone when you do the workout, you would want to give yourself around 48hrs rest after each workout. So with that in mind, you are looking at 3 times per week.


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