TreadMill HIIT Workout + Mystery Squash

Before we get into the deliciousness that is dinner tonight, I wanted to share with you the treadmill HIIT workout I did this morning after lifting. I typically only do HIIT on days when I don’t lift, but was feeling energetic enough to tackle it today.

Crash course: HIIT stands for high intensity interval training, and the HIIT workout itself should only be no longer than 25 minutes in length. If you’re doing a “hiit” workout longer than 30 minutes, chances are you’re not working hard enough. HIIT’s meant to leave you spent in a short amount of time.

It uses the fast twitch skeletal muscle fibers and is considered an anaerobic workout  (without air) because your body actually lacks oxygen while performing it. Thus, our bodies use glucose for energy since its lacking oxygen.

Anaerobic exercise isn’t limited to HIIT or cardio, and can also be implemented when performing lifting exercises such as doing a1 rep max (1RM.)

OK, enough physiological mamble jamble. Let’s get to the workout!

Disclaimer: be sure to consult your physician before beginning any new exercise program

20 Minute Treadmill HIIT Workout

My speeds vary between 6.3 and 7.6. These are my recovery and sprint speeds. Play around with your paces to see what your sprint and recovery speeds are. You might need to use the recovery to walk after sprinting which is absolutely OK!

On to dinner!

I’ve had this squash sitting on my fridge for the past…ohh, four weeks? Well, ever since the weekend I was in Chicago with Destiny and Kim for the Frank Lloyd Wright Race.


I don’t even remember what kind of squash it was (can anyone ID it?) but I got it because it was so cute! Cute it may be, but it’s not quite big enough for two people.  I let this be a dilemma until I found a solution: I get all of it Winking smile

Since it was all mine, I prepared it a different way (Shane only likes mashed squash, or baked, scoop-able squash) – by roasting it! To make, I just drizzled some olive oil spray on a baking sheet, dumped the sliced squash on the sheet, tossed to coat, and then sprinkled sea salt and cinnamon on top:



Then I baked it for about 30 minutes at 400 degrees, flipping once.

While the squash was cooking, I prepped the rest of dinner by massaging some kale in more olive oil, hard boiled an egg, and chopped up some carrots. When the squash finished baking, I loaded everything on top of the kale:


I also added some honey goat cheese at the last minute <—very good decision Smile


I loved the taste of this mystery squash! It tasted nuttier than an acorn squash, but I really enjoyed the flavor.

**I took all of my dinner pictures tonight using my super secret camera flash trick Winking smile

Catchya on the flip side, loves!

What do you prefer: intense intervals and outta there or a longer workout with steady state?

Do you know what kind of squash did I eat for dinner tonight?

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  1. I definitely love doing both HIIT and more endurance exercises…some days you can’t beat an intense and quick sweat session that fires you up for the rest of the day! However, a nice long run can be meditative and leave you feeling strong. I’ll definitely be making use of this treadmill routine!

  2. Kabocha squash!! Soooo yummy. We’ve gotten them from our CSA this year – they’re great.

  3. Do you eat the squash skin too?

    • I did a lazy-girl peel with my vegetable peeler before roasting it, so there was still a little bit of peel left on. I don’t necessarily enjoy the peel, though :)

  4. I think it’s an ambercup! We got them a bunch of times in my CSA share last year…they remind me of kabocha flavor yummmmm

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