How to do High Intensity Interval Training (HIIT) Treadmill Workouts

Are you ready to supercharge your fitness routine and break through plateaus? It's time to delve into the exhilarating realm of High Intensity Interval Training (HIIT) on the treadmill. Whether you're a seasoned fitness enthusiast or a beginner eager to kickstart your journey, this comprehensive guide will show you how to make the most of your treadmill workouts.

HIIT Workout Essentials

Understanding the Basics of High Intensity Interval Training

Before we dive into the specifics of treadmill workouts, let's grasp the essence of High Intensity Interval Training. HIIT involves alternating between short bursts of intense activity and brief periods of rest or lower-intensity exercise. This proven method not only torches calories during the workout but also triggers the coveted "after-burn effect," where your body continues to burn calories post-exercise.

The HIIT Advantage on Treadmill Workouts

While there are various ways to engage in HIIT, the treadmill is a versatile and often underestimated tool. Most treadmill users opt for steady-state training, but incorporating HIIT can add a dynamic and challenging dimension to your routine.

Crafting the Perfect HIIT Treadmill Workout

Finding Your Sweet Spot

When embarking on HIIT treadmill workouts, experimentation is key. Both speed and incline settings play pivotal roles in designing an effective session. For beginners, a 5mph jog with zero incline might be a suitable starting point, while more conditioned individuals could aim for a 10mph run with a slight incline. The goal is to sustain the intensity for no more than one minute, followed by a one to two-minute recovery interval.

HIIT Treadmill Workout Examples

To get you started, here are a few HIIT treadmill workouts tailored for different fitness levels:

HIIT for Beginners

  • Warm-up: Brisk walk and light jog for 10 minutes.

  • Sprint at 7mph for 1 minute, followed by a recovery walk at 4mph for 2 minutes.

  • Repeat for a total of 8 cycles.

  • Cool down with a 5-minute walk.

Progressive Intervals

  • Start with a 6mph walk at a 1% incline.

  • Gradually increase incline and speed, peaking at an RPE 9 by the last 3 minutes.

  • Conclude with a gradual cooldown.

Speed and Incline Alternations

  • Begin at 6mph with a 1% incline.

  • Alternate between 10mph at 3% incline and 4mph at 3% incline for 30 seconds each.

  • Adjust speed and incline periodically, maintaining intensity.

Incline Variations

  • Cycle between 6mph with a 1% incline and intervals of 10mph with 3-4% incline.

  • Adjust speed and incline for a challenging yet achievable workout.

Push Yourself and Stay Safe

Remember, the effectiveness of HIIT lies in pushing yourself. Aim for about 2 HIIT workouts per week, complementing your existing fitness routine. Many treadmills come with interval-based training pre-programmed, simplifying the process. However, always be cautious, understand your treadmill's operation, and prioritize safety. Whether you're a seasoned fitness enthusiast or a HIIT beginner, embrace the exhilarating benefits of High Intensity Interval Training on the treadmill, and let your fitness journey reach new heights.
HiitHiit for beginnersTreadmillsWorkout guide