---
product_id: 22222625
title: "The Ultimate Treadmill Workout: Run Right, Hurt Less, and Burn More with Treadmill Interval Training"
price: "€ 24.13"
currency: EUR
in_stock: true
reviews_count: 13
url: https://www.desertcart.be/products/22222625-the-ultimate-treadmill-workout-run-right-hurt-less-and-burn
store_origin: BE
region: Belgium
---

# The Ultimate Treadmill Workout: Run Right, Hurt Less, and Burn More with Treadmill Interval Training

**Price:** € 24.13
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- **What is this?** The Ultimate Treadmill Workout: Run Right, Hurt Less, and Burn More with Treadmill Interval Training
- **How much does it cost?** € 24.13 with free shipping
- **Is it available?** Yes, in stock and ready to ship
- **Where can I buy it?** [www.desertcart.be](https://www.desertcart.be/products/22222625-the-ultimate-treadmill-workout-run-right-hurt-less-and-burn)

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## Description

As seen on Fox News, Instyle.com, and in Self Magazine & Women's Running Maximize the burn and eliminate the pain with the BITE method! Move over, HIIT--there's a new workout in town! The Balanced Interval Training Experience, or BITE method, helps you shed weight and improve your run faster than ever before. Based on David Siik's award-winning methodology and experience as an elite runner, fitness instructor, and celebrity trainer, this new running program strikes an ingenious middle ground between sprinting and distance training. With a signature formula and flow, Siik's BITE method provides you with the most incredible workout you've ever had on a treadmill. His detailed regime takes all the guesswork out of how fast to go, at what incline, and for how long, so that you can just focus on your run. In a few short weeks, you'll find yourself burning fat, losing weight, and boosting your speed just by following these simple principles. No matter what level you're at, The Ultimate Treadmill Workout will help you ramp up your fitness routine, surpass your goals, and achieve the physique you've always wanted!

Review: I get a better workout running slower in a controlled manner, I am getting more fit! - This author has obvious competitive experience and has a resume to back up what he is talking about. The author shares his successes and the thing I found most inspiring was this authors mistakes and sometimes failures in his races. He shares the experiences and build the chapter around how to overcome similar mistakes to help motivate you. I am not a runner and I never have been a runner....but...I have always wanted to be a runner. I have to do physical fitness tests with my employment. I do the necessary running to pass and it KILLS ME every time. I always say after each test I will keep running and in 6 months the next test won't be as hard.....like many I never stick to it. I can ride a bike all day long and have done many century cycling events, but running is difficult for me. I love the approach of interval training and scheduled incline and speed increases and decreases with periods of rest in between. I am stronger and the workouts are not as hard as they were at first. I am not fast yet, but I know I will be as I continue the program. I have my own personal best time and every workout in this book is based on my own personal level, instead of an unrealistic expectation. Being engaged with the treadmill adjusting the incline and speed on set time intervals makes the workouts fly by. I used to watch the nightly news and drudge along at a jogging pace. I felt if I was sweating that was good enough....wrong. This book taught me otherwise. I have no interest in long distance running or racing and this book doesn't pursue that mentality, it is all about your own personal best and getting healthy. I get a better workout without injury, running slower than I was trying guessing my way through a workout and going home with my shins in pain. A printed version would be easier to follow for the workouts. I purchased the kindle version. I suggest a paper copy.
Review: Get the most out of the time you workout! - I can't say that I really buy and read fitness related books that often - but treadmills are a passion of mine and I was already familiar with who David Siik is so I was intrigued. The book itself is well written, and is a blend of stories from his past (usually used to put something in the upcoming chapter in context), along with the thought process behind his workout philosophy (called BITE), and then the technical nitty gritty of how to actually use it in a workout. The first half of the book is comprised of chapters describing BITE, and then the last half is two workout progressions - if you're unfamiliar with a progression, it's a predefined series of workouts going over some period of time. In this case he includes 2 progressions, one that is a 3 week (3 workouts per week) 'Kickstarter' to get you dialed in and ready to run. The second is a 6 week (3 workouts per week again) to help you improve your skills and become a better running. I've read all of them, but I've only actually done a couple of the Kickstarter workouts, but it's easy to see how they all fit together. One of the things that really sets his progressions apart from others that I've seen is the diversity of the workouts - while they all share the same BITE roots, they all run really differently from eachother, which is really impressive. They also start out in the ~20 min range, but by the end they're closer to the ~35 min range (at least for the Kickstarter). In the process of actually doing the runs, I did run into some confusion - so I'll share what stumped me initially, and what I believe the solutions are. The first was how he actually formats the workouts - they're in a spreadsheet kind of format, but what threw me off is that each line generally represents both a work interval AND the recovery interval. Initially when I was reading them, I didn't realize that the last column was basically just describing what you should do for a recovery (although in almost all cases it's 60 seconds at a 'recovery' pace). This leads to the second point of confusion for me - and that was what should be the appropriate recovery speed. Unlike the work segments, where he gives examples of what the speeds should be, you need to remember that a couple chapters earlier he defined recovery as basically 50% of your first work intervals speed. In practice, I found this to be a bit uncomfortable pace for me (too fast to walk, but to slow to really jog), so I changed it to 55% of my PB (this is your Personal Best speed you can run for 60 seconds). For a real world example, if your PB was 8mph and the first interval was 7mph, his recommended recovery is 50%, so 3.85mph - but for me, that's a really fast walk or super slow jog, so no good. At 55% of PB it's at 4.4mph, To be fair, he actually talks about this exact issue, and his workout is basically the same as mine - just make it slower or faster until it's comfortable, but it's worth pointing out. Now, on the topic of his BITE philosophy, I routinely do both HIIT and LISS workouts all the time, and at it's core BITE is somewhere inbetween although closer to HIIT. The premise is that you soften the HIIT a bit, so it's a bit longer, but what that gains you is a much less stressful (on your body) workout - so you're less likely to get injuries, etc. To me it makes sense, and some of the workouts I was doing before were basically BITE without knowing it - but I made them without any particular methodology whereas you can see exactly what he's trying to accomplish with each one. Either way, I'm a believer. ;) About the only thing I don't agree with that he says is watching TV while running - for me, that's basically a critical component, but I also have the benefit that I can write the progressions into my treadmill so it does the work and I just have to keep up. If it weren't for that, I would agree with him, as the workouts themselves have changes typically every minute or so, and really wouldn't give the opportunity to zone out and still get an effective workout. So in summary, buy the book! ;) If you're at all interested in treadmills, and really getting the most out of them that you can, then you really do yourself a disservice by not buying this book and tuning your workout.

## Technical Specifications

| Specification | Value |
|---------------|-------|
| Best Sellers Rank | #255,229 in Books ( See Top 100 in Books ) #277 in Running & Jogging (Books) |
| Customer Reviews | 4.7 out of 5 stars 196 Reviews |

## Images

![The Ultimate Treadmill Workout: Run Right, Hurt Less, and Burn More with Treadmill Interval Training - Image 1](https://m.media-amazon.com/images/I/71FPWhxdZCL.jpg)

## Customer Reviews

### ⭐⭐⭐⭐⭐ I get a better workout running slower in a controlled manner, I am getting more fit!
*by K***E on April 29, 2016*

This author has obvious competitive experience and has a resume to back up what he is talking about. The author shares his successes and the thing I found most inspiring was this authors mistakes and sometimes failures in his races. He shares the experiences and build the chapter around how to overcome similar mistakes to help motivate you. I am not a runner and I never have been a runner....but...I have always wanted to be a runner. I have to do physical fitness tests with my employment. I do the necessary running to pass and it KILLS ME every time. I always say after each test I will keep running and in 6 months the next test won't be as hard.....like many I never stick to it. I can ride a bike all day long and have done many century cycling events, but running is difficult for me. I love the approach of interval training and scheduled incline and speed increases and decreases with periods of rest in between. I am stronger and the workouts are not as hard as they were at first. I am not fast yet, but I know I will be as I continue the program. I have my own personal best time and every workout in this book is based on my own personal level, instead of an unrealistic expectation. Being engaged with the treadmill adjusting the incline and speed on set time intervals makes the workouts fly by. I used to watch the nightly news and drudge along at a jogging pace. I felt if I was sweating that was good enough....wrong. This book taught me otherwise. I have no interest in long distance running or racing and this book doesn't pursue that mentality, it is all about your own personal best and getting healthy. I get a better workout without injury, running slower than I was trying guessing my way through a workout and going home with my shins in pain. A printed version would be easier to follow for the workouts. I purchased the kindle version. I suggest a paper copy.

### ⭐⭐⭐⭐⭐ Get the most out of the time you workout!
*by M***N on April 24, 2016*

I can't say that I really buy and read fitness related books that often - but treadmills are a passion of mine and I was already familiar with who David Siik is so I was intrigued. The book itself is well written, and is a blend of stories from his past (usually used to put something in the upcoming chapter in context), along with the thought process behind his workout philosophy (called BITE), and then the technical nitty gritty of how to actually use it in a workout. The first half of the book is comprised of chapters describing BITE, and then the last half is two workout progressions - if you're unfamiliar with a progression, it's a predefined series of workouts going over some period of time. In this case he includes 2 progressions, one that is a 3 week (3 workouts per week) 'Kickstarter' to get you dialed in and ready to run. The second is a 6 week (3 workouts per week again) to help you improve your skills and become a better running. I've read all of them, but I've only actually done a couple of the Kickstarter workouts, but it's easy to see how they all fit together. One of the things that really sets his progressions apart from others that I've seen is the diversity of the workouts - while they all share the same BITE roots, they all run really differently from eachother, which is really impressive. They also start out in the ~20 min range, but by the end they're closer to the ~35 min range (at least for the Kickstarter). In the process of actually doing the runs, I did run into some confusion - so I'll share what stumped me initially, and what I believe the solutions are. The first was how he actually formats the workouts - they're in a spreadsheet kind of format, but what threw me off is that each line generally represents both a work interval AND the recovery interval. Initially when I was reading them, I didn't realize that the last column was basically just describing what you should do for a recovery (although in almost all cases it's 60 seconds at a 'recovery' pace). This leads to the second point of confusion for me - and that was what should be the appropriate recovery speed. Unlike the work segments, where he gives examples of what the speeds should be, you need to remember that a couple chapters earlier he defined recovery as basically 50% of your first work intervals speed. In practice, I found this to be a bit uncomfortable pace for me (too fast to walk, but to slow to really jog), so I changed it to 55% of my PB (this is your Personal Best speed you can run for 60 seconds). For a real world example, if your PB was 8mph and the first interval was 7mph, his recommended recovery is 50%, so 3.85mph - but for me, that's a really fast walk or super slow jog, so no good. At 55% of PB it's at 4.4mph, To be fair, he actually talks about this exact issue, and his workout is basically the same as mine - just make it slower or faster until it's comfortable, but it's worth pointing out. Now, on the topic of his BITE philosophy, I routinely do both HIIT and LISS workouts all the time, and at it's core BITE is somewhere inbetween although closer to HIIT. The premise is that you soften the HIIT a bit, so it's a bit longer, but what that gains you is a much less stressful (on your body) workout - so you're less likely to get injuries, etc. To me it makes sense, and some of the workouts I was doing before were basically BITE without knowing it - but I made them without any particular methodology whereas you can see exactly what he's trying to accomplish with each one. Either way, I'm a believer. ;) About the only thing I don't agree with that he says is watching TV while running - for me, that's basically a critical component, but I also have the benefit that I can write the progressions into my treadmill so it does the work and I just have to keep up. If it weren't for that, I would agree with him, as the workouts themselves have changes typically every minute or so, and really wouldn't give the opportunity to zone out and still get an effective workout. So in summary, buy the book! ;) If you're at all interested in treadmills, and really getting the most out of them that you can, then you really do yourself a disservice by not buying this book and tuning your workout.

### ⭐⭐⭐⭐⭐ Not Just Another Treadmill Book... This One Will Blow Your Mind!
*by B***. on December 4, 2015*

This is a great book and David does a great job of breaking it down and making even novice runners understand the benefit of his system. Whether you hate running, love running or hate to love running... whether you are a gym rat or refer to it as the "dreadmill"... whether you have never run a day in your life or you have been killing it for years... If you vow to only run outdoors or you prefer the steady environment of indoor running.... Everyone should read The Ultimate Treadmill Workout by David Siik. It will change how you look at training and the treadmill generally and will give you more insight into the why and how of running. David explains the mechanics of running in a way that doesn't make you want to cry from the flashbacks of high school science. I found myself reading the book and thinking "huh, I never thought of that..." He gives you the whole story and by the end of the book you really do want to put in the work to be a better runner. And he tells you his own personal stories of running triumph and failure. You know that he knows what he's talking about because he has lived all the same things you have... even if he is doing it at a much faster pace. But I love that he doesn't sugar coat it and make empty promises about how easy running is and the next miracle cure for weight loss and faster speeds. If you want those things, you have to put in the work and David shows you how. I have done 4 workouts from the book and every one is the perfect balance of pain and exhilaration. My time on the treadmill is efficient and I can feel myself getting stronger with every workout. I used to feel like I wasn't a "real" runner if I was just slogging along on the dreadmill, but now I realize that the treadmill can really be a benefit to any training program. I can't wait to incorporate these workouts into my marathon training so I can kill my goal time. I can't recommend this book enough! Seriously... buy it. You won't be sorry.

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*Product available on Desertcart Belgium*
*Store origin: BE*
*Last updated: 2026-10-05*