HIIT Running Workouts You Can Do Outside or on a Treadmill

HIIT running workouts incorporate the basic structure of a HIIT workout into a run. So, you’ll be going from sprints down to a quick walk or from a steady jog to an all-out run for short periods of time.

Check out the Aaptiv app to incorporate more HIIT or running workouts into your fitness routine.


HIIT workouts are the not-so-secret weapon of the fitness world. If you’re willing to put in the work, HIIT sessions up your performance, improve your overall endurance, and increase your VO2 max (the maximum amount of oxygen your body can use during intense exercise.)

As your VO2 max increases, you’ll be able to run faster and further. HIIT running workouts also burn a lot of calories in a short amount of time. If you need workout inspiration, download the Aaptiv app.

If you’re a hardcore runner, HIIT running workouts will give you a chance to condition your muscles in different ways. That said, don’t expect to build muscle with HIIT workouts alone. HIIT is aimed more at leaning out by working muscles at various intensities.

HIIT running workouts can take your endurance up a notch, though. These workouts can help condition you to work at the level of effort that you’ll need to reach in order to run for longer periods of time.

Look at this way: If someone told you to run two miles at a consistent pace, you might say “no thanks.” If someone told you to run two miles alternating between bursts of hard work and periods of rest, you might consider that more attainable.

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