Today Personal Trainer Rachel Bocchino is here with us to share about HIIT training. She shares with us why it’s super effective plus she is gifting us a sample workout! This will be especially helpful when we are traveling and can’t make it to a class.
HIIT is a form of training that is becoming more and more popular in the fitness industry lately. HIIT workouts are a different level of intensity that generally change every minute throughout the duration of the workout.
These workouts should be pushed to the highest intensity possible to provide the maximal calorie burn effect which will burn more fat overall. HIIT is shown to be more effective than running at a steady state. HIIT training allows your body to increase its metabolic rate that can last for over 24 hours after training. This is my favorite form of training because of the results and because it keeps me from getting bored on the treadmill. I do HIIT on the treadmill at least 3 times per week. I have created some HIIT treadmill workouts for you guys and below is a sample of one of them.
Hope you enjoy!
Rachel Bocchino Treadmill Workout
I recommend that you to push yourself every interval. Each minute is different, and you will need recovery time as well, so take advantage when it tells you to walk. You Want To Earn Your Break! If you can’t sprint for a full minute do your best and move on. The best thing to do is pace yourself and become stronger everyday!
Below is a guide for different levels. Please be mindful that these are just suggestions and take it at your own pace especially if you are a beginner.
*If at anytime this becomes too difficult take a break – Simply step off to the side of the treadmill and continue when you feel ready. Have water available and be sure to warm up and stretch.
Beginner Pace
- Walking: 3.0 and 4.0 Speed
- Jogging: 5.0 and 5.5
- Running: 6.0 and 7.0
Intermediate Pace
- Jogging: 5.0 to 6.0
- Running: 6.5 to 7.0
- Sprinting: 7.5 to 9.0
Advanced Pace
- Jogging: 6.0 to 7.0
- Running: 7.0 to 8.0
- Sprinting: 9.0 to ABOVE
Stay with your set pace based on your level above. I suggest starting out as a beginner so you can get a feel of this workout.
Pace Incline Time
Walk 3.0 3 mins
Walk 10.0 2 mins
Jog/Run 5.0 1 mins
Run/Sprint 2.5 2 mins
Walk 3.0 1 min
Jog/Run 3.0 2 mins
Walk/Jog 6.0 2 mins
Jog/Run 2.5 2 mins
Sprint 2.0 1 min
Walk 2.0 2 mins
Walk/Jog/Run 10.0 2 mins
Walk/Jog /Run 1.0 1 min
Jog/Run/Sprint 1.0 1 min
Walk/Jog 3.0 2 min
Run/Sprint 2.0 40 seconds
Walk 2.0 20 seconds
Run/Sprint 2.0 1 minute
Walk/Recover 2.0 4 mins
About Rachel
Rachel Bocchino is a Personal Trainer, Group Trainer and Motivational Lifestyle Coach based out of LA, with over 10 years of experience in the fitness industry. Her breadth of education and experience has set her apart as a leading health and fitness professional throughout the nation.
Rachel is a graduate of CNI Personal Training College, and holds certifications through National Academy of Sports Medicine in both Personal Training, and Fitness Nutrition. She also holds certifications through Extreme Boot Camp and Schwinn Cycling.
Rachel has participated in many fitness related events throughout her fitness career, from the LA Marathon in 2013, to a 20 hour endurance race in 2014. Always striving to better herself as an athlete and expend her experience, she recently began competing in National Physique Committee in the bikini category, and is currently a National Qualifier in her division.
Rachel believes in creating a lifestyle that is realistic and sustainable. Her mission is to generate changes in peoples’ lives that not only help them reach physical goals, but also help others to enhance their inner confidence, creating a deeper level of happiness and satisfaction within themselves.
As a trainer Rachel will push clients to their limits. Her goal is to place your body on overload to force your body out of its comfort zone to reach higher heart rate levels and muscle fatigue and failure. Rachel believes one step at a time along with staying consistent will lead to progression. With a combination of proper nutrition, plenty of rest and workouts there is no failure.
Here is the link to Rachel’s schedule so you can take one of her Los Angeles classes soon!
Big Hugs & Health,
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