My New Addiction for HIIT Conditioning & Cardio

Just something I had to share with you guys regarding what might be my new favorite method of HIIT interval training for cardio and conditioning.

Like most strength & conditioning professionals I recognize that the singular BEST method for HIIT is the Prowler (or any other brand of sled that can be pushed).  Nothing quite rivals a good Prowler workout for a short full body ass kicking.

But sometimes working with the Prowler can be a logistical inconvenience.

As many of you know, my gym is small….only about 1500 sq ft and we’re packed from wall to wall with Racks, Cages, a Dumbbell area, and a few machines.  I don’t have the luxury of a nice indoor turf area for indoor Prowler pushing.

So if I want to take a client through a Prowler workout, it has to be outside in the parking lot behind the gym.

When the gym is packed with personal training clients it’s a real pain in the ass to haul the sleds and the plates outside when I need to be inside the gym coaching the lifts.

Plus there is the weather…..

My gym is in the Kingwood/Houston area of TX.  Even in October it can be upwards of 90.  In May – September we are regular in the high 90s or low 100s with super high humidity.

Dead clients in the parking lot is bad for business.

So generally, for HIIT conditioning indoors I’ve relied on my Concept 2 Rowers and my Airdyne Bikes.  But that can get a little boring after a while.  I’m always looking for more creative ways to give clients a few more options for indoor HIIT.

In addition to my Rowers and Bikes I also have a few treadmills in the gym….but I never use these for HIIT.  Generally the treadmill is used for longer duration post-workout cardio in the 20-40 minute range.

…..until now.  But with a twist.

Except for one, all my treadmills are now UNPLUGGED.  Power off, no motor.

The Motorless Treadmill Walk is becoming my new favorite.  Instead, the client is the motor.  He or she has to keep the belt going with their own effort.

And it’s much harder than you might think.  I don’t need them to run.  I simply have them lean into the front handrail and PUSH hard, like they were trying to drive a Prowler Sled.

After 30-60 seconds the legs are burning and the heart is pumping – HARD.

Right now, my favorite protocol is simply 1 minute on, 1 minute off for 10-15 minutes.  After a hard strength workout this has been plenty of work to leave my clients SMOKED, but not beat up.

So if the potential boredom of walking on the treadmill for a long drawn out session makes you recoil, then unplug your treadmill.  Shut the power off.  Hop on and try some 60 second intervals and see what you think.

So far so good here at the gym.  My clients love it and it’s kicking their ass – in a good way.  No soreness, no impact, no 100 degree heat, but a helluva workout