Has anyone done a HIIT program on treadmill?

Just looking for advice!

I've been running for almost a year on the treadmill. I always do the same 35 minute run at the same pace(between 6.5-7)

I want to shake it up. But i'm not sure of the right plan for HIIT. I've tried to read up on it and there is so many different points of view.

Is a minute on/minute off good? (going from 8.5 to 6.0)?

And for how long total? Any help is appreciated!! I'm pretty clueless

Re: Has anyone done a HIIT program on treadmill?

If you decide to start your intervals with 8.5; then your recovery time should be way slower than 6.0.

An example is if you can do a sprint at 8.5 for 30 seconds; you want to walk at about 3.5 for about a minute.

If you can do a sprint at 8.5 for an entire minute; then your recovery time (walk) should be two minutes.

8-10 intervals is plenty but it has to be where you can't do one more. Thats how you know you are sprinting at your Max speed.

Be sure to include a 5 minute warm up and cool down.

This also shouldn't be done more than 2-3x a week if you are incorporating other cardio in as well.

Re: Has anyone done a HIIT program on treadmill?