If you read my last Treadmill HIIT workout, I explained what HIIT is. HIIT is high intensity interval training. HIIT workouts incorporate short bursts of energy with slower, to ensure maximum calorie burnage and, therefor, maximum results in little time. This routine can take you anywhere from 20-40 minutes. 

• Warm up by stretching your arms, legs, and core
• Get your heart rate up and sprint for two minutes at approximately speed 8
• Cool down for three minutes walking at approximately speed 4 (or if you have more energy, slow jog this part)
• Repeat this 4-8 times for a heart racing workout

NOTICE: Please adjust the speeds to suit your physical needs. The speeds provided are just recommendations. Also, if you run outdoors, just follow the bolded words and time, not the speeds.