The Best HIIT Treadmill Workouts for Better Cardio

If you are a runner, chances are you would agree that there are few things more enjoyable than running along your favorite trail or route on a beautiful spring or summer day. ‘fall. With the sun shining and a gentle breeze, you can travel for miles as if nothing can stop you. However, with inclement winter weather and dark, cold mornings, many runners turn to the treadmill for training and find themselves struggling with the all-too-common lack of motivation to run.

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Treadmill running can be boring and monotonous, the minutes seem to drag on forever, which is probably why some runners lovingly refer to this useful exercise machine as a “scare mat.” Walking at a brisk pace will mimic a glorious outdoor cross-country run, but it can make you miss the days of warmer weather and dry roads. On the flip side, doing a HIIT treadmill workout can not only improve your fitness and result in faster run times and a better run, but also help the workout pass. While HIIT treadmill workouts can certainly be tough, they can be the ticket you need to get into treadmill running and improve your fitness. Not sure how to get started? Keep reading our guide to the best HIIT treadmill workouts and get ready to hit the acceleration arrow.

What are HIIT treadmill workouts?

HIIT stands for high intensity interval training. This involves alternating short periods of vigorous exercise with less intense cycle-based recovery periods, allowing you to work harder during intense periods and keep your heart rate elevated throughout the workout, even. while you rest. HIIT workouts can be done with any type of exercise, from squats and burpees to treadmill running.

When it comes to running, treadmills are a particularly effective tool for HIIT workouts because you can program specific speeds and inclines and watch the time right in front of you on the screen rather than having to. check your watch and approximate gaits on the road or track. HIIT treadmill workouts therefore involve cycling between intervals of a quick sprint or run (or on steep inclines) and easy recovery jogs. Most HIIT workouts last between 15 and 45 minutes, but there are even HIIT styles, such as Tabata, that are only four minutes long.

Benefits of HIIT treadmill workouts

running on a treadmill.
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HIIT treadmill workouts aren’t a walk in the park or a leisurely jog. You will be pushing your body to near-maximum intensity, but the gain is worth it as there are a few HIIT benefits that you will get from your HIIT treadmill workouts, including the following:

  • Increase metabolic rate
  • Burn calories efficiently
  • Train your anaerobic system as well as the aerobic system
  • Improve your running economy
  • Increase in VO2 max and lactate threshold
  • Strengthening
  • Spend the training time
  • Present a mental challenge to conquer
  • Build confidence

Best HIIT treadmill workouts

The possibilities and configurations of a HIIT treadmill workout are endless. You can choose any hard interval duration and even change the duration throughout the workout. For example, a good HIIT treadmill workout can be hard 30 second sets followed by easy 30 second sets, but you can also do hard 30 second, easy 30 second, hard 60 second, easy 60 second cycles. There are no rules. That said, all HIIT treadmill workouts should start with a few minutes of easy running to warm up and should end with an easy jog to cool down and help the metabolic byproducts flow out of your muscles. The best HIIT treadmill workouts should challenge you and make you want to grab the handrails at the end without crossing the line to get too intense. Below, we’re sharing some of the best HIIT treadmill workouts to get you started.

Best HIIT treadmill workout.
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20 Minute HIIT Treadmill Workout for Beginners

  1. 5 minutes warm-up, walking or running slowly.
  2. 10 x 30 seconds difficult, 30 seconds easy. Aim for a pace that feels like a fast race.
  3. 5 minute walk to cool off.

30 Minute HIIT Treadmill Workout for Beginners

  • 5 minutes warm-up, walking or running slowly.
  • 15 x 30 seconds difficult, 30 seconds easy. Aim for a pace that feels like a fast race.
  • 5 minute walk to cool off.

30-minute HIIT treadmill workout at a 6-minute pace

Note that you can choose a different pace for your difficult intervals. Just choose a speed that makes it look like you’re working at 85-90% capacity.

  • 5 minute warm up jog.
  • 16 x 45 seconds difficult at 10 mph, easy 30 seconds at 6 mph.
  • 5 minute recovery jog.

30-minute HIIT treadmill workout for experienced people Runners

  • 5 minute warm up jog.
  • 20 x 45 seconds difficult, 15 seconds easy. For difficult intervals, complete the first ten at a pace of 5 km and the ten seconds at a pace of one kilometer.
  • 5 minutes of recovery.
  • Hit the HIIT Treadmill Remote Workout
  • 5 minute warm up jog.
  • 20 x 0.1 mile at 1 mile run pace, 0.1 mile recovery jog. You will cover three miles, including two miles at race pace.
  • 5 minutes of recovery.

HIIT Hill repetitions

  • 5 minute warm up jog.
  • 1 x 1 minute at a pace of 5 km with an incline of 2.0
  • 45 seconds easy and at 0 slope
  • 1 x 1 minute at a pace of 5 km with an incline of 3.0
  • 45 seconds easy and at 0 slope
  • 1 x 1 minute at a pace of 5 km with an incline of 4.0
  • 45 seconds easy and at 0 slope
  • 1 x 1 minute at a pace of 5 km with an incline of 5.0
  • 45 seconds easy and at 0 slope
  • 1 x 1 minute at a pace of 5 km with an incline of 6.0
  • 45 seconds easy and at 0 slope
  • 1 x 1 minute at a pace of 5 km with an incline of 5.0
  • 45 seconds easy and at 0 slope
  • 1 x 1 minute at a pace of 5 km with an incline of 4.0
  • 45 seconds easy and at 0 slope
  • 1 x 1 minute at a pace of 5 km with an incline of 3.0
  • 45 seconds easy and at 0 slope
  • 1 x 1 minute at a pace of 5 km with an incline of 2.0
  • 5 minutes of recovery.

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