hiit treadmill workout

HIIT Treadmill Workout: How To, Muscles Worked and More

A hiit treadmill workout routine is the best way to burn calories, lose weight and stay fit. I’ve used my flat treadmill for under bed for some time and in my experience using one without a workout plan can become pretty boring and you’ll lose weight at a slower pace. But, with a good hiit workouts plan, your workout on the treadmill will give you one hell of a workout.

hiit treadmill workouts

High-Intensity Interval Training is a new way of effectively working out. HIIT workouts take your training to a new intense and fun-filled level. It kills the boredom and lets you explode into short and powerful combinations of exercises.

How to Do

A training session consists of a warm-up session followed by a high-intensity interval session alternated with less intense recovery session. The recovery periods should be half the intensity of the explosive session. Aim at a 2:1 intensity ratio between the exercises. To prepare your body for the fluctuating intensity levels ahead, you will need to warm-up as you step on your treadmill. This may take about 10 minutes.

Treadmill workouts for beginners

The smart treadmill is the go-to equipment for most beginner fitness level enthusiasts. I also started here before adding a hiit-trainer. While a traditional treadmill spot running routine may be easy, treadmill hiit workout  won’t be easy but promises better results.  

20 Minutes hiit treadmill workout for beginners 

 

Exercise

Speed (mph)

Duration (minutes)

Warm up

Light jogging

3 – 4 

2 minute minute walk

Intense Phase

Running

5 – 6 

1 minute

Easy pace

jog

1 – 2.5 

30 seconds

Intense phase

Sprinting

6.5 –  9 

Cool down

Fast walk

1 minute

Intense phase

Run

5 – 6 

Cool down

jog

1 – 2 

30 seconds

Intense phase

Sprinting

6.5 – 9 

Easy pace

Walk

1 – 2 

90 seconds

Intense phase

Running

5 – 6 

2 minutes

Recovery

Walk

1 – 2 

2 minute walk

A 20-minute hiit treadmill workout routine is a great way for beginners to train on their running machine. For this routine you can workout with any best slim treadmill or a decline treadmillWhen ready, use the following routine to up your game. 

30 Minutes Treadmill Hiit Workout 

 

Exercise

Speed (mph)

Incline percentage

Duration

 

Light jogging

3 – 4

0%

2 minutes

 

Running

5 – 6 

5%

3 minute

 

jog

1 – 2.5 

3%

30 seconds

 

Sprinting

6.5 –  9 

10%

3 minutes

 

Fast walk

3%

1 minute

 

Run

5 – 6

7%

 

Walk

1 – 2 

5%

90 seconds

 

Sprinting

6.5 – 9 

10%

3 minutes

 

Walk

1 – 2 

5%

2 minute

 

Running

5 – 6 

7%

3 minutes

 

jog

1 – 2 

3%

30 seconds

 

Running

5 – 6 

5%

3 minutes

 

Walking

1 – 2 

0%

4 minutes

HIIT Treadmill Workout for Weight Loss

Bursting into high-intensity exercise followed by a recovery period creates a high-Calorie burning environment which helps you to lose weight significantly.

High-Intensity Interval Training is a very effective way of losing weight. Even after the training session, it makes your body to metabolize fats into energy as the body tries to regain normalcy. 

45 minute hiit treadmill workout

 

Exercise

Speed (mph)

Incline percentage

Duration

 

Light jogging

3 – 4 

0%

2 minutes

 

Run

5 – 6 mph

5%

5 – 6 minutes

 

jog

1 – 2.5 

3%

1 minute

 

Sprinting

6.5 –  9 

10%

4 minutes

 

Fast walk

2 mph

3%

1 minute

 

Run

5 – 6 

7%

4 minutes

 

jog

1 – 2 mph

5%

2 minute

 

Sprinting

6.5 – 9 

10%

4 minutes

 

Walk

1 – 2 

5%

2 minute

 

Running

5 – 6 mph

7%

4 minutes

 

Walking

1 – 2 

3%

1 minute

 

Run

5 – 6 

5%

5 minutes

 

Walk

1 – 2 mph

3%

1 minute

 

Sprinting

6.5 – 9 

10%

3 minutes

 

jog

1 – 2.5 mph

3%

1 minute

 

Running

5 – 

5%

2 – 3 minutes

 

Walk

1 – 2 mph

0%

2 minutes

5 Hiit Treadmill Workout for Beginners Tips

hiit workout on the treadmill
  • Take it One Step at a Time. Whether you want to lose 50 pounds on treadmill or 100 pounds, you need to take one step at a time. This is going to involve high impact sets of exercise that need you to be prepared both psychologically and physically. Start slowly with a lighter setting on your treadmill and make gradual progress.  
  • Get Your Comfort Zone. Find the right settings on the treadmill that do not overly strain you. You should train at least 3 times a week. For a start on a train for more than 20 minutes per session that is about 3 miles per day on treadmill
  • Pay Attention to Your Body. Do not neglect any muscle soreness, strains or pain in your joints. Normally, your body will, in one way or another undertake some painful adjustments to adapt. Remember, even a 1000 step on treadmill still burns calories. 
  • Maintain Proper Form. Focus on maintaining a proper form throughout your training. Failure to observe proper posture will lead to injuries and other postural complications. Be conscious of your whole body movements to make sure they are done right. 

10 Benefits hiit workout on the treadmill

1. Burns Fats Faster

2. Build Muscles

3. Improves Blood Circulation

4. Improves Cardiovascular Fitness 

5. Increases Metabolism

6. Works Whole body

7. Improved Oxygen Consumption. 

8. Helps to Manage Heart rate. 

9. Time Efficient: Saves Time

10. Flexibility 

7 Common Mistakes to Avoid during training  

1. Skipping Warm Up and Cool downs

2. Not eating an hour before the session

3. Long sessions   

4. Wrong Form: 

5. Resting too long:

6. over exercising

7. Not Reaching Max Potentials 

FAQs

incline treadmill mistakes

1. The Intensity Phase: How Far Should You Go?

Many treadmill brands in the market at the moment come with presets of workout programs and a personal trainer. You can either select from the options or customize your model. To attain high intensity in treadmill workouts, you can increase your pace, set a higher incline or do both. Your heart rate is the best bet of gauging intensity.

Try to achieve an 85 – 90% heart rate and sustain this intensity for a period not exceeding 40 seconds. Different people will achieve this heart rate using different speed and incline. 

2. How Long Should a HIIT Treadmill Workout Session Last? 

The length of the training session depends on your personal goal, fitness and the intensity involved. A HIIT workout can be as short as 10 minutes or last up to 30 minutes.

 Whatever the length, you have to warm-up well before you think of engaging your muscles intensely. At the end of it all, you will need a cool downtime that includes stretching. 

5. Walking Vs Running In HIIT Treadmill Workouts 

Must everyone run on the treadmill? The answer is a simple “No”. While you may need to sprint, someone else will only need a power walk to achieve the same fitness goals. Overall, there is no written rule on elevating your heart rate. You can choose either walking or running.

6. Is HIIT on a treadmill effective

Workout on treadmill is one of the most effective ways of training. The best thing about using the treadmill is that every aspect of your training is measured almost actuary; the distance, time, heart rate and your running speed. 

7. Does HIIT treadmill burn fat?

Yes, it’s a very good fat crusher. The explosive intensity of the sets in this exercise burns fats much faster to provide energy to your muscles. Additionally, it makes your body continues burning fats even after a training session as your. Remember to use features such as treadmill incline workouts and decline.

8. How many calories do you burn in HIIT treadmill?

Powering your body to the limit with these high-intensity exercises is estimated to burn up to ten calories per minute. This means that a 30 session HIIT treadmill workouts can burn 300 calories. It can be slightly more or less from person to another. 

9. Is it better to do HIIT in the morning or evening? 

It doesn’t matter the time of day that you do high intensity interval training exercises. The most important factor is to keep in mind, to select a time that you can consistently maintain. Stick to that. If you chose morning, mid-afternoon or evening, just make sure you stick to that for better results. 

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