First week of Fitmas – A Shredmill for HIIT

One the first week of Fitmas, Bikini or Bust gave to me…a Shredmill for HIIT!

Let’s hit these 12 weeks hard and give ourselves the gift of health for Christmas. So what the heck is a Shredmill and HIIT anyways?

You may be familiar with standard treadmills, but I am giving you a shredmill.

Oh the empty we all loathe you!

Shredmill(shah-red-meel) A treadmill that is leveraged by a person with a fantabulous attitude. There is nothing boring, annoying or stupid about a shredmill; it is a tool to help you reach your fitness goals. (As named by Bree – everyone give Bree a big ‘WOOT!)

Set your intention to be positive.

This fitness challenge is about your health, your life, and getting more of what you want in life. Do it with joy, push yourself past what you thought you could do, and celebrate every single success no matter how big or how small.

It is not always going to be easy, but it is going to be worthwhile.

HIIT(Hight Intensity Interval Training) A HIIT session consists of a warm up period of exercise, followed by six to ten repetitions of high intensity exercise, separated by medium intensity exercise, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise. The goal is to do at least six cycles, and to have the entire HIIT session last at least fifteen minutes and not more than twenty. (Thank you Wikipedia!)

Let’s kick start Fitmas with two shredmill HIIT sessions.

I suggest doing these two sessions as well as 3 days of resistance training for 5 days of training in total for the week.

Instead of doing your normal, bland cardio, let’s kick it up into high gear and start burning some fat!

  • Warm up – 5 minutesYou should be kinda sweaty and breathing pretty well….but not feeling the bottom of your lungs; that part comes later.
  • HIIT Sprints 10 sets
    1 set of 60 seconds on / 60 seconds active recovery
    2 sets of 45 seconds on / 60 seconds active recovery
    2 sets of 30 seconds on / 60 seconds of active recovery
    1 set of 60 seconds on / 60 seconds of active recovery
    1 set of 60 seconds on / 60 seconds active recovery
    2 sets of 45 seconds on / 60 seconds active recovery
    2 sets of 30 seconds on / 60 seconds of active recovery

    For the sprints, you are going to have to use your discretion. For some people running at 5mph is a sprint and for others that is a brisk walk. Whatever is going to tax you to nearly failure over 60 seconds is what you want to do. For example, you may run at 7mph for the 60 second sprints, 8mph for the 30 second sprints, and 7.5 mph for the 45 second sprints with the active recovery at 4.5 mph. The only requests I have are that you put the shredmill on an incline, even if it is the lowest incline possible and that you push hard. Each sprint should take you to the point of near failure. This is the part where you feel the bottom of your lungs

  • Cool down – 5 minutesWalk for 5 minutes to let your body recover and stop feeling the bottom of you lungs.
  • Stretch.
    Don’t forget to take time to stretch out after you’re done. Check out this article from Runner’s World for some fantabulous stretches.

Don’t have access to a shredmill?

I will be completing one of these sessions outside and you can too! I will either run up and down Connor’s Hill or the Hotel MacDonald stairs on Saturday morning. If you live in Edmonton and want to complete the outdoor HIIT with me, just send me an email at dl at and we can organize a time to die together.

Don’t forget to weigh in, take a picture, and grab all your measurements.  I already did. Progress is about to be made and you want to be about to tell the world all about it.

I can’t wait to hear how the HIIT goes for you. Post pictures and comments on Twitter with the hastag, #fitmas of on the Bikini Or Bust Facebook page, write blog posts about it, or email me! We are in this together.

And it is never to late to start. If you want in send me an email and start HIIT-ing!

Let’s roll.

Fitmas is in the air!