In today's fast-paced world, finding time for effective workouts can be challenging. High-intensity interval training (HIIT) on a treadmill offers a time-efficient solution to burn calories, improve muscle endurance, and enhance overall fitness. By alternating between high-intensity bursts and periods of active recovery, HIIT treadmill workouts provide a dynamic and engaging way to achieve your weight loss goals.
Understanding HIIT Treadmill Workouts
HIIT stands for High-Intensity Interval Training. A HIIT treadmill workout involves changing your pace at consistent intervals. For example, a treadmill workout might involve intervals of walking and short sprints. HIIT workouts allow you to exercise in intervals. You’ll switch between high-intensity, all-out activity and slower, more controlled active rests.
Benefits of HIIT Treadmill Workouts
HIIT treadmill workouts offer a multitude of benefits, making them an attractive option for individuals seeking to lose weight and improve their fitness levels.
Efficiency
HIIT workouts are typically shorter in duration compared to traditional workouts, making them time-efficient and easily incorporated into a busy schedule.
Calorie Burning and Weight Loss
HIIT is a great way to torch calories, boost your metabolism and get a great workout in a shorter amount of time. Compared to moderately paced exercise, high-intensity training is known to be way more efficient for weight loss. That’s because working out at high intensity will not only make you burn fat while you’re exercising but also afterward. This after-burn effect known as excess post-exercise oxygen consumption (EPOC) means that you will continue to burn additional calories even after you’ve stopped training, as your body restores its oxygen levels.
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Cardiovascular Health
Alternating between periods of high and low intensity helps strengthen the heart and improve blood circulation, making improvement of cardiovascular health one of the key advantages of HIIT. Moreover, Mayo Clinic researchers found that HIIT reversed some age-related muscle deterioration in adults over 65.
Metabolic Health
This training style also enhances metabolic health by increasing insulin sensitivity, which helps regulate blood sugar levels and can help reduce the risk of type 2 diabetes.
Mood Enhancement
The intense bursts of activity in HIIT promote the release of endorphins, which can improve mood and reduce stress.
Muscle Retention
HIIT has also been shown to enhance fat loss and muscle retention, making it an effective strategy for weight loss and management.
Engaging and Motivating
Reluctant exercisers rejoice! HIIT is designed to be engaging and keeps workouts from feeling stagnant as they tend to trigger explosive moves at certain moments during a workout. That means there’s no time for you to get bored during your HIIT treadmill workout.
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Versatility
Since runners are likely to be comfortable with their home treadmill and may already be accustomed to long-distance workouts, HIIT is an opportunity to shake up that everyday routine. The treadmill is a great tool to use to create a high-intensity workout. It provides a controlled and consistent environment, making it easy to track your progress and push yourself to new limits. And it works for all fitness levels: HIIT workouts can be done running, sprinting or speed walking. Plus, using a treadmill can be a lower-impact exercise option that puts less stress on your joints compared to running on pavement outside or doing plyometric jumping exercises. You can also adjust the incline on a treadmill to get a strength workout by walking or running uphill and then a cardio workout by removing the incline.
Types of HIIT Treadmill Workouts
To prevent boredom and maximize results, it's essential to incorporate variety into your HIIT treadmill workouts. Here are some effective types:
Basic HIIT Sequence
If you’re just starting out with HIIT training, it might be a good idea to stick to the most basic type of sequence.
Hill Sprint HIIT Intervals
Hill sprint HIIT intervals are a great way to challenge yourself and target some extra muscle groups like the glutes and hamstrings. Ready to turn your treadmill into a mini mountain? This incline workout mimics an outdoor hike, helping you burn more calories and build lower-body strength, especially in your glutes and calves. That’s it! No running, no jumping, just a powerful brisk walk uphill.
Pyramid Intervals
Pyramid intervals are a great way to keep your body guessing and build both strength and endurance. With a pyramid HIIT treadmill workout, you’ll gradually increase the amount of time you’re sprinting until you reach the the “top” of the pyramid, and then you’ll gradually work your back down to shorter sprinting periods. These workouts are also fantastic if you’ve been getting a little bored with your regular routines. Hit your max? Pyramid training is your new best friend if your treadmill workouts feel flat (pun intended). What’s great? It’s structured, easy to follow, and super effective for fat loss.
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Tabata
Tabata is a type of HIIT workout that increases the intensity by implementing even shorter recovery periods. Tabata treadmill HIIT workouts can save you time and get you stronger by pushing you to your limits.
Fartlek
Fartlek, which means “speed play” in Swedish, is form of interval training that randomizes difficulty and inclines on the treadmill to keep your body guessing and your brain active. Alternate between various speeds and inclines for different durations.
Side Shuffle Intervals
Doing the same treadmill workout every day gets old fast. That’s why side shuffle intervals are such a great change-up. You don’t have to be an athlete to try it. This treadmill routine is great for burning fat, building strength, and staying motivated, especially if you’re new to the gym.
Speed Ladder
If you’re looking for a treadmill workout that keeps you on your toes (literally), the speed ladder is it. It’s great for burning calories, boosting cardio endurance, and avoiding that dreaded “I’ve hit a plateau” feeling.
Sample HIIT Treadmill Workouts
Below is a list of some HIIT treadmill workouts for all fitness levels.
10-Minute HIIT Treadmill Walking Workout
Are you looking to boost your endurance without having to run or even jog? This 10-minute workout will get your blood pumping and leave you feeling accomplished. While there is no jogging required, there are varying incline levels to add some resistance and mix things up. At only 10 minutes, even those with little time can squeeze in a solid workout.
20-Minute Interval Training Treadmill Workout
This workout is great for intermediate runners with 30-second HIIT running intervals at a speed of 5.0 followed by a resting walk for 1 minute. If you feel like 5.0 is too fast, then you can slow it down to your own pace, but make sure it is quick enough for the heart rate to remain elevated for best results.
20-Minute Beginner HIIT Run
This is a great beginner workout. Each HIIT interval is 30 seconds with a 30-second cool down before the next HIIT begins. The max speed ranges from 4.5 - 7.0 so you can choose the own pace you are comfortable with. For ease, the countdown clock and treadmill speed are listed on the left.
20-Minute Beginner Interval Treadmill Workout
This beginner HIIT workout enables you to go at your own pace. During the 20-minute workout you will walk, jog and run for a short stint before dropping back down to a resting phase of walking.
5-Minute Treadmill Workout
Don’t let the name of this workout fool you, this HIIT will challenge you! The workout consists of three, one minute drills (30 seconds, 20 seconds and 10 seconds, increasing the speed by .1 - .5 for each level) followed by a 30-second break between rounds.
10-Minute Intense Calorie Shred HIIT
This 10 minute HIIT workout is recommended for intermediate to advanced runners. Speeds vary from a jogging pace (5.0 - 7.0) to a sprinting pace (7.5 - 9.5) with 30 seconds of HIIT followed by a 1-minute resting period to catch your breath (while still jogging to keep the heart rate up).
10-Minute All-Out HIIT Treadmill Workout
This workout may only be 10 minutes, but it will have you feeling accomplished at the end. Not only are you bursting into your HIIT sessions for 30 seconds followed by 45 seconds of a resting jog, but inclines ranging from 4% to 6% add to the intensity.
15-Minute Runner’s Treadmill HIIT Workout
If you are strapped for time then this 15-minute workout is for you. The 15 minutes consists of 10 minutes of HIIT intervals on the treadmill, followed by 5 minutes of HIIT on the mat. There is no set speed so individuals can choose their own pace and increase their effort each round.
20-Minute Interval Treadmill Workout
Are you ready to give a more advanced HIIT treadmill workout a try? This workout has 3 levels of movement: base pace (jog), push (run) and all out (sprint) with no walking breaks, which really gets the heart pumping. There is a countdown clock on the right side of the screen to keep you on track.
HIIT 40-Minute Treadmill Workout
This HIIT workout is recommended for more advanced runners as it requires sprinting as quickly as you are comfortable for maximum effort. It's also on the longer side, so you'll be totally gassed by the end.
Simple HIIT Treadmill Workouts to Get Started
If you’re new to the world of HIIT or just a little rusty, ease into treadmill workouts with these simple routines below. These routines will add variety to your usual treadmill session and keep you engaged during the whole workout, while also being gentle enough to get you started easily. The walk-jog-run workout for beginners:Warm up with a brisk walk for 3 minutesWalk (3-4 MPH), jog (5-7 MPH), and run (7-9 MPH) for 1 minute each timeRepeat this circuit 4 timesCool down with brisk walking for 1 minuteYou’ve done it! This whole workout will just take 15 minutes to complete. If you feel ready, you can also double the number of repeats to get a full 30-minute workout.
The quick 5-minute treadmill interval workout:Warm up with some light movement before jumping on the treadmillDirectly start running at 7 MPH for 1 minuteIncrease to 7.5 MPH for a 1-minute runAnd increase again to 8 MPH for another 1-minute runIn between each run, walk at 3.5 MPH for 1 minute
Here are some of our top treadmill workouts for weight loss:
The 30-minute fat-burning workout:Here, you’ll proceed to do five 5-minute runs with incline, each followed by 1 minute of recovery walk.The workout should be divided as follows:5-minute run at 5 MPH with a 5% incline1-minute walk at 3.5 MPH with a 4% incline5-minute run at 5 MPH with a 4% incline1-minute walk at 3.5 MPH with a 3% incline5-minute run at 6 MPH with a 3% incline1-minute walk at 3.5 MPH with a 2% incline5-minute run at 7 MPH with a 2% incline1-minute walk at 3.5 MPH with a 1% incline5-minute run at 8 MPH with a 1% incline1-minute walk at 3.5 MPH with no inclineAs always, remember to do a warmup beforehand and follow with a cool-down (check out your 8fit app for tips!).
The pyramid workout:Warm up with some brisk walking then proceed with a sprint (8-9 MPH) followed by a recovery walk (3-4 MPH):30-second sprint followed by a 30-second walk1-minute sprint followed by a 1-minute walk2-minute sprint followed by a 1-minute walk3-minute sprint followed by a 1-minute walk4-minute sprint followed by a 1-minute walk3-minute sprint followed by a 1-minute walk2-minute sprint followed by a 1-minute walk1-minute sprint followed by a 1-minute walk30-second sprint followed by a 1-minute walk
The sprinting workout:This workout is all about 60-second sprints followed by 60 seconds of walking:First, warm up for 5 minutes with a light jogWalk for 1 minute (3-4 MPH)Sprint for 1 minute (8-9 MPH)Repeat the intervals 6 to 10 timesCool down with 5 minutes of light jogging
24-Minute Treadmill Interval Workout
This HIIT treadmill workout consists of six periods of intense sprints with short recovery periods in between. During each sprint, you’ll increase the speed and incline of the treadmill to pump up your heart rate to Zones 3 and 4, or 70%-89% of your maximum heart rate. During recovery periods, maintain a steady pace, decrease the incline, and let your heart rate return to Zone 2, or 60%-69% of your maximum heart rate.
Here’s the full breakdown of the HIIT workout:Tip: If running on the treadmill is too intense for you, start with a walk instead - the main goal is to get your heart rate up. You can raise the incline and start running at a faster pace as you get more comfortable with treadmill exercise.
Creating a Personalized HIIT Treadmill Workout Plan
The key to getting the most out of your HIIT workout is to personalize every step. Creating a workout plan isn’t all about trying to burn fat or getting in as much cardio as possible. First and foremost, a workout plan should fit into your life-which means taking details like age, fitness level, overall health, scheduling conflicts, and more into account.
Assessing Fitness Level
If you’re new to HIIT or the treadmill, or if you just purchased a new NordicTrack machine, you may not be ready to jump right into a high-intensity workout. That’s why it’s important to do what feels comfortable.
Incorporating Variety
By doing a different workout each time, you can:Reduce your risk of injury: Repeating the same workout is stressful on your joints. It increases the risk of overuse injuries, which can set you back.Avoid a training plateau: The more you do a certain workout, the less you’ll see results. Your body needs to be challenged to progress.Prevent boredom: You’re more likely to stick to your routine if you regularly mix up your workouts.
Sample Workout Plan
Here’s a sample workout plan with different treadmill workouts incorporated into a balanced exercise routine:Sunday: rest, leisurely walk, or gentle yogaMonday: treadmill HIIT routine for 20 to 30 minutesTuesday: light treadmill jog and strength trainingWednesday: rest, leisurely walk, or gentle yogaThursday: light treadmill jog and strength trainingFriday: treadmill HIIT routine for 20 to 30 minutesSaturday: barre class or bodyweight workout
Important Considerations
Before embarking on a HIIT treadmill workout program, it's crucial to keep the following points in mind:
Warm-up
You may be tempted to skip the warm-up stage before your workout, but not so fast. Bloomberg University researchers found that warming up can actually improve workout performance. A good warm-up is essential to a safe, effective treadmill workout - especially if you’re doing HIIT. The length of your warm-up should vary depending on the intensity of your workout and your fitness level.
Warm-Up Exercises
Use these exercises to get your body ready to run.Ankle CirclesHow to:Stand tall with your arms out to your sides, parallel to the floor.Raise one leg slightly off the ground in front of your body.Keep your torso still and make circles with your ankle in both directions.Do 10 circles in each direction on each side.Overhead SquatsHow to:Stand upright with your feet shoulder-width apart and toes pointing straight ahead.Hold your arms up straight above your head.Lower your body toward the floor, bending at the hips and knees with an upright torso and your heels flat on the floor.Push through your feet to return to the start position, keeping your back flat and your arms overhead throughout.Do 10-15 reps.Forward to Reverse LungeHow to:Stand with your feet hip-width apart.Take a step forward, dropping your back knee to the floor and leaning your torso slightly forward with your weight on your front leg.Push off your front foot and step backward with the other leg, dropping your knee toward the floor.Push off your front foot to return to the start position.Complete 10 reps on one side, then 10 reps on the other.Mountain ClimbersHow to:Start in a high plank position with your wrists stacked under your shoulders. Keep your body aligned from head to toe.Bring one knee in toward the same side elbow, keeping the rest of your body still.Straighten your leg and repeat on the other side. Remember to keep your back flat and your hips in line with your shoulders throughout the movement.Repeat for 30 seconds.
Stretching
Stretching plays an important role in HIIT routines because it can decrease the risk of injury. It also depends on the kind of stretching that you do and when. Static stretching, for example, can have an effect on your performance.
Equipment Familiarity
Another important tip: Get familiar and comfortable with your equipment before jumping into a high-intensity workout.
Heart Rate Monitoring
When measuring heart rate, keep in mind that heart rate monitors used for exercise are not medical devices, and their accuracy may be affected by a number of factors. As your pace and treadmill incline increase, so will your heart rate. Heart rate training can help you assess how your workout is challenging your cardiovascular system and help you reach your fitness goals more quickly.
Cool-down
After a satisfying HIIT workout, you’ll want to cooldown to help signal your muscles that it’s time to rest. Cooling down should add at least 10 minutes to your routine, but don’t worry (17). Always finish your workout with a cooldown. Slow down the pace and walk on the treadmill, stretch, or try foam rolling, an optimal post-run recovery choice. In addition to preventing muscle soreness and injury, foam rolling can:Improve range of motion in jointsEase joint stress from intense trainingHelp maintain functional muscular lengthRelieve chronic pain
These drills target the muscles you used during your HIIT treadmill workout.GlutesHow to:Sit upright on the roller with your legs straight out in front. Walk your hands out onto the floor behind your back.Roll back and forth over your buttocks from the top of your hamstrings to your lower back.Bend and straighten your legs as you roll back and forth.Repeat 5-7 times, or longer as needed.IT BandHow to:Lay on your side with the roller under your hip and your leg straight. Place your other foot and your hands on the floor.Pull your body toward your hands, rolling down along the side of your thigh.Push away, rolling back up the side of your thigh.Switch to the other side and repeat.Repeat 5-7 times per side or longer as needed.Hip FlexorsHow to:Sit upright on the roller, leaning to one side with one leg bent and ankle on your opposite knee.Support your bodyweight with one arm straight behind you, hand flat on the floor.Push your body away, bending your elbow and rolling over the side of your buttocks.Pull back, straightening your arm and rolling back over your buttocks.Switch to the other side and repeat.Repeat 5-7 times per side or longer as needed.Thoracic ExtensionHow to:Start with the roller at the base of your shoulder blades with your knees bent.Reach your arms over your head, letting your head travel back with you.Bring the arms and head back to the start position.Adjust as needed between each reach to target different areas.Repeat 5-7 times or longer as needed.
Gradual Progression
If you’re new to the treadmill or HIIT, remember not to push yourself too hard too quickly. Instead, let your body get used to your new HIIT routine. Even when you’re more comfortable, consider performing HIIT routines three to four days a week maximum with a couple of rest days in between each session.
Hydration
A 2013 study by Loughborough University shows that dehydration can negatively impact exercise performance while increasing perceived effort. Grab a bottle of water or your favorite sports drink, turn on your NordicTrack treadmill, and get ready for a workout like no other.