Himanshu and Jason
High Intensity training targets a specific body part with one or two exercises. HIT focuses on intensity over repetition. Ex 1 deadlift at 200lbs is better than 4 deadlifts at 50 lbs
HIT increases muscular strength and size by way of quick high intensity.
HIT on the Treadmill
HIT training can be done on the treadmill by doing the following exercise:
Start with a 10 minute warm up run
Then do four rounds for 4 minutes of running very quickly and 4 minutes of slow running.
When doing HIT in general make sure that you don't over do it. Because HIT is very high intensity anything that a person could not handle could be potentially dangerous.
If you are running on a treadmill make sure you use the safety key even though it is annoying, In future there is going to be enhanced safety systems for treadmills (The Smart Safety Warning and Notification System)
When you lift weights make sure you have a spotter.
Modern treadmill safety system