At your next home or gym session, you can do a high-intensity interval training treadmill workout. Check out the details below.
Hi, friends! Are you OK? Hope you have a great weekend! Our side was a little messy but ended with a great family dinner. Some random weekend: I ran away. Not a lot…just a little. But I read a statistic that says that few people over 30 in their lifetime will sprint, and I am determined to be part of that little precision. The reality is that I ** feel good enough now to add more cardio to my life after my recovery journey. It has been stable and I definitely missed the “sweat of the eye” cardio, but it needs to be reduced for a while.
It is important to add diversity and intensity variation in routine, and one of the easiest ways to shake things is through high-intensity interval training (HIIT). HIIT doesn’t let you push, recover and repeat, allowing you to feel fulfilled (and sweat) in less time, rather than struggling to hang out at a comfortable pace for 30 minutes.
HIIT can be practiced through weight, dumbbells, and even outdoors, but treadmill HIIT workouts are one of the most effective (and underestimated) methods of training. By manipulating speed and inclination, you can create challenging heart rate, burn more calories and maintain exciting intervals.
Today, I want to share a high-intensity interval training treadmill workout that you can do in 30 minutes, which is perfect if you have a short time but want the biggest results.
High-intensity interval training treadmill exercise
Today, I’ll share a few reviews about what HIIT is, why treadmill intervals are so effective, and how to build your own workouts at a fitness level. I also made you do some completions on the 30-minute interval treadmill workout that combines short sprints, TABATA intervals and strategic rest periods.
Finally, you will know how to use a treadmill as a walking or jogging machine. It is actually a powerful tool for fat reduction, improving insulin sensitivity, and improving cardiovascular health.
What is high-intensity interval training exercise?
High-intensity interval training (HIIT) is a workout that allows you to alternate between a full-time effort and a rest or a low-intensity recovery period. The benefit of HIIT is that you can get incredible results in less time than steady-state aerobic exercise.
Research shows that HIIT can:
Burn more calories with less time than traditional aerobic exercise.
Improve insulin sensitivity and make managing blood sugar easier.
Strengthen your heart and lungs.
Enhanced metabolism for a long time after the exercise (“burn effect”).
Almost any fitness level and time you have available.
To dig deeper, check out my beginners’ post on HIIT.
Can you do high-intensity interval training on a treadmill?
Yes! Treadmills are one of the best HIIT devices. You can easily adjust speed and inclination, track work hours and control rest time. Unlike outdoor running, the terrain can be unpredictable, and the treadmill lets you set precise intervals.
Honestly – Sometimes when you can jump off a treadmill at home or in the gym, stay consistent, rather than relying on the weather.
How to perform high-intensity interval training on a treadmill
Keep the following in mind when creating a treadmill HIIT workout:
Choose your sprint speed
Start with a speed that feels challenging but sustainable in a given time (short sprints can be faster and a little longer intervals). As time goes by, as your fitness level improves, your speed gradually increases.
Set the inclination
Don’t be afraid to play tilt. Even adding sprints of 1-2% can make sprints more effective, mimicking outdoor activities. The hills also add calorie burn and boost strength.
Respect rest time
Recovery is what makes HIIT possible. Don’t skip the time you walk or walk slowly; it can make your heart rate drop so you can attack the next sprint.
Warm up + cool down
Always start with at least 5 minutes of walking or jogging to prepare muscles and gradually increase strength. The same goes for cooling – walk slowly to reset your body.
You can save the image on your phone and save it in your next treadmill workout!
High-intensity interval training treadmill routine
Here is a 30-minute interval treadmill workout that you can try today:
Warm up (5 minutes)
Comfortable walking speed or jogging 0-2% tilt.
Interval (total 20 minutes)
30 seconds sprint, 30 seconds walk
45 seconds sprint, 1 minute 15 seconds walk
1 minute sprint, 1 minute walk
30 seconds sprint, 2 minutes walk
Tabata (4 minutes)
20 seconds sprint, 10 seconds of rest (safely jump off the treadmill or cross the belt)
Repeat x 8 rounds
Terminator
1 minute 30 seconds walk
30 seconds sprint, 30 seconds walk
45 seconds sprint, 1 minute 15 seconds walk
1 minute sprint, 1 minute walk
1 minute sprint, 1 minute walk
Calm down (5 minutes)
Walk 0% tilt slowly to lower your heart rate.
Why it works
This interval treadmill workout will allow short sprints to alternately use to restore longer recovery to increase your heart rate and then drop. The Tabata round adds extra challenges and helps with torch calories in a short time. Overall, you worked for about 30 minutes in total – including warm-up and calm – but you’ll feel like you’ve been doing it for a longer time.
If you are wondering what Tabata training is, this exercise can give you some idea of how you feel about the treadmill.
High-intensity interval training on treadmills is an effective way to maximize exercise, especially when time is limited. You will increase your endurance, torch calories, and keep your workout fresh with intervals instead of stable, boring running.
That is, HIIT is not for everyone. If you are brand new to fitness or injury, stick to a steady walk or jog and gradually increase intensity. Always listen to your body; more is not always better.
Want something more budget-friendly and unit-friendly? The rebounder (mini trampoline) can give you many of the same cardiovascular and lymphatic effects without the higher treadmill cost. Both tools have their place – it’s all about finding the best way for you, your goals and your season of life.
Let me know if you try it and hope you have a great day!
XO
Gina
