How to HIIT the Streets

2 min read 4 Comments

How to HIIT the Streets | Empire Street Style

If you’re into the fitness scene at all, you’ve probably heard of “HIIT” (high intensity interval training). The health and fat loss benefits of this style of exercising are numerous – short routines (4-20 minutes) of intense bursts of speed and strength in combination moves that target multiple body parts and your cardiovascular system all at the same time. The result: high calorie burn with total body workout in a very expedient amount of time – who wouldn’t want that? But what if you’re a runner – or better yet, what if you’d like to be a runner but just don’t have the stamina, time, or joints (knees, hips, ankles) to commit to this addictive pastime? That’s where incorporating HIIT to your walk/run is a brilliant way to achieve your running goals.

So here’s how you do it:

1. Pick a route/loop that is about 1 mile in length – if there’s some incline involved (hills) all the more better.

2. Choose a cycle/pattern that works for you: i.e., run for 20 seconds, walk for 10 seconds, repeat; OR run for the length of one song then walk for another song (assuming you’re using an MP3 player, etc.) OR jog for 10 seconds, sprint for 10 seconds, walk fast for 20 seconds, repeat.

3. Add 2-3 lb hand weights for arm toning – during walking portions, perform biceps curls, triceps kickbacks and shoulder presses.

4. Mix it up – trot backwards up a hill; lunge walk for a block; intersperse your walking portion with long jumps, etc.

The mile should take you 10-20 minutes depending upon your speed and terrain, and that’s all you need for this kind of exercise. Even an out-of-shape beginner can handle this – just start with more walking less jogging and slowly build up. Please remember, this is not about running the entire mile – breaking up the heart rate levels is actually a more efficient way to burn calories/fat and is better for your entire body than a relentless 20 minutes of high-impact pounding.

Here’s an extra little nugget for all you dog owners: I take my dog with me 2 x a day for a 15 minute HIIT style run/walk. She gets exercise, I get effective total body exercise and it’s something I have to do anyway for my K9's health (and bladder relief).

Dress Better now: Shop our stylish and Eco-friendly collection

So HIIT the streets and let me know how it goes! You can contact me.




ACE Fitness: Certified Personal Trainer
NASM: Certified Personal Trainer
NESTA: Certified Personal Trainer
Spencer Institute: Life Strategies Coach

Contact & Social Media Info:  for personal training, life or business coaching    for custom designed workouts and meal plans                an advice blog for all things fitness

4 Responses

Dylan Vaugan
Dylan Vaugan

March 30, 2015

great post! There’s no need to pay for an expensive gym membership to get healthy, there are so many easy, free ways to get fit, and HIIT is one of the best!

Erica White
Erica White

March 30, 2015

its a great idea to incorporate it into your daily dog walking routine because its something you have to do anyway, a definite reason to leave the house, so why not get the most out of it?! I for one will be going for a HIIT dog walk tomorrow morning ;)


March 30, 2015

If you don’t have anyone to do it with you aswell, be sure to ask your friends or create a Facebook group about it or something because I bet there are so many people in your area who want to go out there and exercise but feel silly about doing it on their own!
Exercising with others boosts your motivation too so its a win for every body! :)


March 30, 2015

have been doing HIIT’s for a few months now, and they are amazing! I feel so fit and healthy, and I have as much energy as a teenager again! Follow this guide guys, and reap the benefits!

Leave a comment


MEET SHING YIING ONG | Empire Street Style

1 min read

Shing is the Owner of Body Balance Lifestyles and a Certified Group Fitness Instructor, Pop Pilates! Shing helps busy women out there be able to create a healthy and balanced lifestyle without having to sacrifice a huge amount of time. She creates fun...
Read More
MEET JESSI ALBIN | Empire Street Style

1 min read

Jessi is the Owner of JFIT/ Pilates and has over 24,000 hours of experience in Pilates both in New York and San Francisco... It's all about her FLOW INTENT TECHNIQUE™️
Read More
Quarantine FIT HIIT Workout Series | Empire Street Style
Quarantine FIT HIIT Workout Series

2 min read

Quarantine High Intensity Pilates Cardio & Strength

Let’s Sculpt in Self Isolation 

No access to a gym or studio? 

Are you moving less because you’re stuck at home?


Read More