Oct 22

Oct 22 5 HIIT Treadmill Workouts for Beginners

High-intensity interval training on the treadmill will get you quick results.

If you’re just getting started with high-intensity interval training, you’re in for a treat. And by treat, I mean a hell of a workout.

While it’s common to turn to the treadmill for losing weight, you’ll often see people walking or running at a steady pace (low-intensity, steady-state). It’s great that they’re moving, but it might not be the best use of their time.

We’re all in a rush, so we’re looking for ways to work out that won’t take forever.

Here’s the catch. It requires a more intense effort in a shorter amount of time. But the trade-off is well worth it.

What is HIIT?

High-intensity interval training, or HIIT, has become popular in recent years, and for good reason. It works.

In fact, you can expect to burn 8-12 calories per minute and a total of 261-374 calories in a thirty-minute workout.

HIIT is a training technique in which you go all-out for short bursts with short breaks in between rounds. Your heart rate stays up and you burn more fat.

And if belly fat is an issue for you, HIIT workouts will help to solve that problem.

Just remember these key points with HIIT workouts:

Put in the effort.
Don’t get too fancy with the moves (the basics work best).
Don’t do HIIT too often (3-4 times a week at most).
Take a few minutes to warm up prior to your workout.

Try these five treadmill HIIT workouts the next time you need a quick but effective sweat session.

Treadmill HIIT Workout #1 (30-Minute)

Warm-up by starting with a walk and work your way up to a light jog for 5-10 minutes.
Run at 7-9 mph for 30 seconds to 1 minute.
Walk at 3.5-4 mph for 2 minutes.
Repeat this cycle 7 more times.
If the work interval isn’t enough of a challenge, you can add a slight incline to the treadmill.
Cool down by walking for 5 minutes.

We found some examples of different treadmill workouts on 30dayfitness.app to give you a taste of what we’re talking about. Besides running and walking, the treadmill can perform many other tasks.

Treadmill HIIT Workout #2

Do 10 rounds of 30-second sprints with the treadmill set between 7-9 mph, followed by 30 seconds of walking at 3-4 mph.

If 30 seconds is not enough time for you to properly recover, walk for a full minute in between sprints.

As your level of conditioning improves, shorten your recovery time.

Treadmill HIIT Workout #3 (10-Minute)

Start with a light jog for three minutes.

For ten minutes, do ten rounds of the following:

Sprint for 20 seconds (between 7-9 mph).
Walk for 40 seconds (between 3 and 4 mph).

Walk for three minutes upon completion to cool down.

Treadmill HIIT Workout #4

Warm up for four minutes at a walk or light jog.
5-minute hill run at 2% incline.
Walk for 90 seconds at no incline.
4-minute Tabata interval: 20 seconds at your maximum speed, then rest for 10 seconds. Hop onto the sides of the treadmill for rest periods. Repeat for 8 total rounds.
Walk for 90 seconds.
3-minute run at 2% incline.
Walk for 90 seconds.
2-minute sprint at a 4% incline.
Walk for 90 seconds.
1-minute sprint at no incline.
Cool down with a 3-minute walk or light jog.

Using an incline is a demanding but beneficial way to add a challenge to your treadmill workout. Learn more about the benefits here.

Treadmill HIIT Workout #5 (20-Minute)

Warm-up with a 5-minute walk or light jog.
Sprint for 15 seconds at 90% of your maximum speed.
Walk for 1-2 minutes.
Repeat for 20 minutes.
Cool down with a 5-minute walk or light jog.

If you enjoy the benefits of HIIT workouts, consider CrossFit, OrangeTheory Fitness, or F45 for group training sessions with a heavy emphasis on HIIT-style training.

Smart treadmills are growing in popularity, so take a look at the Xiaomi Walking Pad. It’s affordable, light, foldable, and links with your phone to give you detailed fitness data.

If you’re looking for workout apparel, check out No-Gi Shorts by Elite Sports.

All photos from Canva.