Rethink Your Run: A Brand-New Approach to Interval Running (Plus, a 12-Minute Treadmill Routine)

Rethink Your Run: A Brand-New Approach to Interval Running (Plus, a 12-Minute Treadmill Routine)

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Rethink Your Run: A Brand-New Approach to Interval Running (Plus, a 12-Minute Treadmill Routine)

Add a few minutes of high intensity interval training (HIIT) to your run, and yes, you’ll zap calories—fast. But you don’t have to reach gasping-for-air breathlessness to reap the fat-torching benefits of HIIT.

Experts at Equinox gyms have developed a new interval series they call balanced interval training experience (BITE). Where traditional HIIT focuses on short, intense bursts of speed followed by very easy recovery, BITE uses a less taxing sprint pace paired with a less leisurely recovery period. On a treadmill, this means maintaining a balance between speed, incline, duration and recovery that results in less impact, putting less stress on your hips, knees and ankles than harder, faster intervals do. But you won’t sacrifice the efficient fat-melting benefits of a pure HIIT approach, says David Siik, Equinox running coach and creator of the training program.

You can try the BITE formula in the gym’s newest treadmill class, Precision Running, rolling out now at locations nationwide. Or sample the class on your own with this 12-minute routine, developed by Siik and Lashaun Dale, Equinox’s senior programming manager.

The 60-second intervals alternate between adding speed and incline, with recovery periods in between. Warm up; then start 1 mph slower than your most intense sprint speed. You’ll spend less time at the most challenging pace while gaining the same benefits.


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24 responses to “Rethink Your Run: A Brand-New Approach to Interval Running (Plus, a 12-Minute Treadmill Routine)”

  1. Avatar Kim English says:

    STarted back up. Did 300 calories

  2. Avatar fitness freak says:

    What about the treadmill??? Won’t increasing decreasing speed and inclination affect the longevity of the machine??

    • Avatar confused says:

      I am unsure if you are trolling or serious…

    • Avatar fscobie says:

      Most good treadmills this isn’t an issue. Probably affects the longevity, but not significantly. Many treadmills have built in programs that adjust the speed and incline for you as you go. If it’s a 10% better workout, but the life of the machine gets reduced 1%, I’d take the reduction every time.

    • Avatar Art Vandalay says:

      Poor treadmill.. You have given your life for my tone body.. Thak you!

    • Avatar TyDell says:

      You can buy another treadmill. But you can’t buy another body. I’ll take the workout instead

  3. Avatar gs says:

    Look into Sprint 8.

  4. Avatar Kelly Carter says:

    Sounds good, but what evidence is there that it’s as effective as HIIT? Anyone can make claims. Even if it’s not quite as effective, it may be worth following if you just won’t do HIIT.

    • Avatar Brian says:

      Well Kelly, that IS HIIT. It progresses to your top end of your speed.

      • Avatar Kelly Carter says:

        Paragraph two clearly says it’s a new exercise derived from HIIT and different from HIIT. There is scientific research on what I’ll call the original HIIT. For all I know, BITE could even be better, but I’m skeptical when claims are made without some basis. There are too many undocumented claims on diets and fitness that sometimes mislead people. In this case, I’d have to trust that there is at least anecdotal evidence that BITE has worked for a lot of people.

  5. Avatar Brian says:

    I dont think this is a new discovery. This is what is called ramp intervals. Been around a long time. I do the same thing, but in a “pyramid” fashion that regresses the same way that it progresses.

  6. Avatar Matt says:

    Nothing new…. I’ve been doing this a long time. Start at 15% incline, do jogging at 7.5% then back to 15% for rests, and decrease incline 1.5% each jogging period while also increasing .5 mph. A 25 minute session hits over 650 calorie burn

  7. Avatar caseysd71 says:

    Can you do this on the elliptical?

    • Avatar Ferenc Scobie says:

      It’s not as easy on an elliptical as on a treadmill you set the speed on the machine, unlike an elliptical where the speed is controlled by your legs and arms. That said, if you focus on the speed readout there’s no reason you couldn’t. I’ve done a lot of HIIT on the elliptical – this isn’t much different.

      • Avatar Annie_con says:

        Anyone can help
        I go on the treadmill on a speed up to a 6 max and will do incline up to a 7 for 30 min
        So for me to do interval training what speed do I sprint and what speed do I jog and for how long I am in my early 50s

        • Avatar Carol says:

          All you have to do is 60 min 45 on an incline of 10 or higher and the rest whatever is comfortable i can burn 638 calories in an hour and I’m 62 years old

  8. Avatar FifthQuadrant says:

    So they want us to run at near sprint (10-11 mph for me) for 6 mins??? That’s dumb and dangerous.

    • Avatar denise says:

      Well, it’s not 6 min straight. A sprint every other min, after that min you do an easy jog. Hence, interval training. It shows it above. 1 min sprint, 1 min easy jog. So not so dumb.

  9. Avatar Big papa says:

    Ladies and Gentlemen I like to do a similar workout. You jog for 40 seconds then sprint for 20 seconds. Do this for 20 mins. Then do cool down.

  10. Avatar Alyssa says:

    How do you know what your sprint pace is? Or jog pace?

  11. Avatar Brad says:

    So this is supposedly better for your joints then a traditional HITT session. How is that even possible? You are only running 1 mph less then your sprint for one interval and then eventually get to your normal sprint just like the HITT session. There is no way this is less hard on your joints then a traditional HITT session.

  12. Avatar Greg Dahlen says:

    for a while now I’ve been pushing the masai diet. The Masai are a people in Kenya who are famous for living only on products from the cow: milk; beef; and blood that they extract from their cows without killing them. The Masai also follow an important rule: “If a man eats meat and drinks milk on the same day, he is a glutton.” Therefore every day, I, who follow the diet, have to choose whether it will be a milk day or a meat day (so far I haven’t found a source for blood.) While I like meat, I prefer milk, so basically I’ve been living on fluid milk products for the last six years. Most days I drink perhaps a gallon (3.5 liters) of some kind of milk, usually skim, and that’s all I eat or drink. Sometimes I have some cream, or half and half, or some other kind of milk: 1%, 2%, or whole. I have done very well on this diet, I am six feet, one inch and this morning weighed 151 pounds. On my last physical, my PCP told me I am in the top 3% of people my age healthwise, which I attribute to the diet (my PCP is very aware of my diet.) I believe this diet would be excellent for everyone, and am particularly interested to see if it might help people with various diseases, including biggies like cancer and AIDS, and have been pushing the medical establishment to test it.
    I find that when you lose weight you feel better and more like exercising.

  13. Avatar katili says:

    I think if I tried to change all these options while I was running I would fall flat on my face o_O

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