High-Intensity Interval Training (HIIT) on your treadmill is an effective and efficient way to boost your fitness level, burn fat, and improve endurance. By incorporating short bursts of intense exercise followed by brief recovery periods, this type of workout can help you achieve maximum results in less time compared to traditional steady-state cardio workout.
HIIT treadmill routines for different fitness goals and preferences:
1. Tabata Treadmill Blast – Ideal for Busy Bees
Tabata Treadmill Blast is a simple but highly effective HIIT treadmill workout that is perfect for people who wants an intense and efficient workout that can easily fit into their hectic schedules.
Begin this workout with 5 minutes of brisk walking or light jogging on the treadmill. Then, set the treadmill to a challenging speed at which you can sprint for 20 seconds at maximum effort. Sprint for 20 seconds, then take a 10-second break by hopping off the treadmill or standing on the sides with the treadmill still running.
Repeat this cycle for a total of 8 rounds, which should take no more than 4 minutes. During the sprints, push yourself to your maximum effort, and use the rest periods to recover before the next round.
2. Pyramid Intervals – Best for Goal Setters
Pyramid Intervals is a goal-oriented and challenging HIIT treadmill workout that will push you to new heights. Start off with a 5-minute warm-up of light jogging or brisk walking on the treadmill. Then, sprint for 30 seconds at a moderate pace, followed by a 30-second rest. Increase the sprint time to 45 seconds, followed by a 45-second rest period.
Continue to increase the sprint duration by 15 seconds per round until you reach a peak of 90 seconds, then work your way back down to 30 seconds. The pyramid will take ten rounds to complete, with each round challenging you to push yourself harder.
Hence, this HIIT treadmill routine is recommended for active individuals who enjoy tracking their progress and striving for improvement with each workout.
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3. Incline Intervals – Perfect for Adventure Seekers
Incline Intervals is a difficult and exciting HIIT treadmill workout that simulates the resistance of outdoor terrain. Start with a 5-minute warm-up of brisk walking on the treadmill. Then, set the treadmill to a 5-7% incline and jog for 2 minutes at a moderate pace. After 2 minutes, increase the incline to 10-15% and sprint for 30 seconds as fast as you can. Then, reduce the incline to 5-7% and jog for 2 minutes to recover. This cycle should be repeated 5 times.
The varying incline levels will put your leg muscles, cardiovascular fitness, and mental toughness to the test, simulating the experience of climbing hills in nature. Therefore, this routine is ideal for the thrill-seeking adventurer who craves the challenge and thrill of outdoor-like terrain in their treadmill workouts.
4. Speed Play – Perfect for the Sprint Enthusiast
This HIIT treadmill workout is designed to improve sprinting speed and power. It is ideal for sprint enthusiasts who enjoy pushing their limits and reaching top treadmill speeds.
Get started with a 5 minute warm-up on the treadmill of brisk walking or light jogging. Then, set the treadmill to a challenging speed where you can sprint for 20 seconds at maximum effort. Sprint for 20 seconds, then rest for 40 seconds by hopping off the treadmill or standing on the sides while the treadmill is still running.
Repeat this cycle ten times. The longer rest period allows you to fully recover between sprints, allowing you to give it your all during each sprint.
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5. Bodyweight Blast – Suitable for Strength Trainers
This HIIT treadmill workout incorporates strength exercises to challenge your muscles and cardiovascular endurance. Do this by starting a 5-minute of light jogging on the treadmill. Then, get off the treadmill and do 30 seconds of bodyweight exercises like push-ups, squats, lunges, and planks.
After you’ve finished the bodyweight exercises, get back on the treadmill and sprint for 30 seconds as fast as you can. Step off the treadmill and repeat the cycle five times more.
Bodyweight exercises and sprints combined will provide a well-rounded workout that targets both your muscles and your cardiovascular fitness. So this HIIT treadmill workout routine is extremely beneficial for those who want to add resistance training into their treadmill workouts.