High-intensity interval training (HIIT) is a popular alternative to traditional steady-state cardio for those looking to mix up their treadmill routine. Unlike a steady, monotonous long-distance jog, HIIT workouts consist of alternating periods of high-intensity, all-out activity and slower, more controlled active rests. By incorporating HIIT with your home treadmill, you can not only intensify your workouts but also take advantage of the incline feature for added challenge.
HIIT Treadmill Workouts
HIIT treadmill workouts are designed to help you switch up your pace at regular intervals, such as moving from a low-intensity walk to a moderate-intensity jog and back again. The only equipment needed is your home treadmill.
Benefits of HIIT
High-intensity interval training (HIIT) has been shown to provide numerous health benefits. According to a study published in the Journal of Applied Physiology, HIIT can improve cardiovascular fitness, muscle endurance and insulin sensitivity. Another study, published in the Journal of Obesity, found that HIIT can lead to greater reductions in body fat compared to steady-state cardio. Additionally, a review study published in the Journal of Sports Medicine and Physical Fitness, found that HIIT can be as effective as traditional endurance training for improving cardiovascular health and fitness. These findings suggest that HIIT can be an effective and efficient way to improve overall health and fitness.
Treadmills are a great tool for HIIT running especially for beginners. You can program specific speeds and inclines, and you can see the time on the screen. This is much better than having to look at your watch or estimate the pace on the track. HIIT treadmill workouts involve cycling between sprinting or fast running, as well as easy recovery jogs. Most HIIT workouts take between 15 and 45 minutes.
HIIT Treadmill Workout For Fat Loss For Beginners
Fear not if you are trying to lose weight. The treadmill is your friend. It might even be your salvation. Even if you are a complete beginner, there is still a way to use the treadmill to start your fitness journey.
Here is a great beginner-friendly fat-burning workout!
- Five minutes walk at Incline Setting 2 (2,5-3 mph)
- Five minutes walk at Incline Setting 4 (2.5-3 mph)
- Five minutes walk at Incline Setting 2 (2.8-3.3 mph)
- Five minutes walk at Incline Setting 4 (2.8-3.33 mph)
- Five minutes walk at Incline Setting 2 (3.0-3.5 mph)
- Five minutes walk at Incline Setting 4 (3.0-3.5 mph)
10-minutes HIIT Treadmill Workout for Beginners
High-intensity interval training in a treadmill workout is a great way to increase calories burned, afterburn effect, and improve your VO2 max (maximal oxygen consumption, or the maximum amount of oxygen that an individual can utilize during intense exercise). This HIIT treadmill workout will leave you feeling energized and help you burn lots of calories in just 10 minutes.
- For 60 seconds, walk at 2.8 mph
- Run at 5.6 mph for 30 seconds
- For 60 seconds, walk at 2.8 mph
- Run at 5.6 mph for 45 seconds
- For 60 seconds, walk at 2.8 mph
- Run at 5.6 mph for 60 seconds
Repeat this for a total of 10 minutes. Then, cool down with a 75-second cooldown walk. As a beginner, you can adjust the mph based on your ability.
Beginners will start with 30 seconds running intervals and then transition from 30 to 60 seconds of running to get into the running and fat-burning mode.
20-minutes HIIT Treadmill Workout for Beginners
In this 20-minute treadmill exercise, however, we will use incline and speed settings. A combination of the increased incline and high speed is perfect for adding intensity to HIIT workout.
Here are details of this 20-minutes exercise:
- For one minute, you can set inline to 1 and walk 2.8 mph
- For two minutes, you can set incline to 2 and run at 4.5 mph
- For one minute, you can keep incline to 2 and walk at 2.8 mph
- For one minute, you can set incline to 5 and run at 5.2 mph
- For two minutes, you can set inline to 2 and walk 2.8 mph
- For one minute, you can set incline to 5 and run at 5.6 mph
- For two minutes, you can set inline to 2 and walk 2.8 mph
- For one minute, you can set incline to 5 and run at 5.6 mph
- For two minutes, you can set inline to 2 and walk 2.8 mph
- For one minute, you can set incline to 5 and run at 5.6 mph
- For two minutes, you can set inline to 2 and walk 2.8 mph
- For one minute, you can set incline to 5 and run at 5.6 mph
- For one minute, you can set inline to 2 and walk 2.8 mph
- For one minute, you can set incline to 5 and run at 5.6 mph
- For one minute, you can set inline to 2 and walk 2.8 mph
Cool down with a one-minute cooldown walk.
30 minute HIIT treadmill workout for beginners
This is a great way to lose weight on the treadmill.
- Warm-up: Take a three-minute walk at Incline Setting 3 (3.0-3.3 MPH)
- Set One: Run six minutes at Incline Setting 5 (5.5-8.6 mph).
- Set Two: Six minutes run at Incline Setting 4 (6.0 – 6.5 mph).
- Set Three: Run for six-minute at Incline Setting 5 (5 (6.5-7.0 MPH)
- Set Four: Run for six-minute at Incline Setting 6 (6 (7.0-7.5 mph).
- Cooldown: Take a three-minute walk at Incline Setting 4 (3.0-3.3 MPH)
This is a tough workout. This workout is relentless for 24 minutes straight. Good luck! Set Two has a slight dip in the incline, but it is a steady uphill climb with a slow pace. This 30-minute treadmill workout will help you burn serious calories.
Final Notes
In conclusion, High-intensity interval training (HIIT) is a great way to switch up your treadmill routine and make your workouts more challenging and efficient. By alternating periods of high-intensity, all-out activity with slower, more controlled active rests, you can improve your cardiovascular fitness, muscle endurance and insulin sensitivity. Additionally, HIIT can lead to greater reductions in body fat compared to steady-state cardio. By incorporating incline feature in the treadmill you can add more challenge to your workout. If you’re new to this type of exercise, starting with a beginner HIIT workout is a great option. It’s important to start with shorter intervals and adjust the incline and speed based on your ability. Always remember to consult with your doctor before starting any new exercise routine. Leave a comment if you want to see more HIIT workout plans on treadmill for beginners.
