Could you repeat that without the metric for those of us who run on a treadmill? TIA
I try doing it on a treadmill when Im on the road. The way I do it is:
30 seconds @ level 8 (approx. Im not sure how all treadmills work)
45 seconds @ level 4
Do that 4 times then drop the level down to 2 or even 1 for 60-70 seconds.
Repeat the whole process one or 2 more times.
I always have a very small incline on the treadmill as well.
Also, if you've never done HIIT with running, I suggest starting with 10 or 15 seconds @ 80% and 30-40 seconds at 40%. Its VERY different than jogging and it feels like you're working a whole new set of muscles.
Again, beware the weight loss. This stuff burns fat like crazy if you do it properly. It confuses the hell out of your metabolism so in order to compensate, your metabolism just works hard all the time. I read that after a proper HIIT workout, your body can keep burning calories for up to 24H after the workout. At least, that's what I read online. And the internet NEVER lies!