High-intensity interval Training (HIIT) is a powerful workout format alternating between short bursts of intense activity and recovery periods. This training style is a great way to burn energy and helps build cardiovascular endurance faster than steady-state cardio. One of the best things about HIIT is that it can be done with or without equipment, making it a versatile option for any workout routine.
HIIT adds versatility to your treadmill routine. You can control speed and incline for an effective, customizable workout. This guide explains how to do a HIIT workout on a treadmill.
Consider Your Experience Level
Before starting an exercise routine, consider your experience level with the needed equipment and workouts in general. If you’re an endurance runner, your body may be more used to long, steady-state runs than someone new to cardio exercise.
Beginner Treadmill Users
Beginners should focus on getting comfortable with the treadmill by starting at a moderate intensity and shorter intervals. Their energy bursts may be jogs rather than full-out sprints, as this allows their bodies to adjust to the intensity and duration of the workout.
Pro Tip
As a beginner, your intense periods should be around 30 seconds; you can increase this as your body adjusts.
Intermediate Treadmill Users
If you’re comfortable running on a treadmill at moderate speeds, you can increase the speed for the intense periods of your workout. A beginner may jog at 4 mph, while an intermediate user may bump it up to 6 mph.
Professional Treadmill Users
Someone who regularly runs may have stronger endurance, so you can further alter the intensity of your HIIT treadmill workout by increasing your speed or having longer intense periods.
Pro Tip
Generally, an advanced user can have intense periods closer to 90 seconds, depending on their fitness level and goals.
Adjust Speeds and Inclines
Treadmill settings offer flexibility in tailoring the intensity of your workout. Beginners should stick to flat inclines or a maximum of 2%, as this mimics an outdoor setting with natural inclines. Intermediate users can play with a range of 2-4%, while advanced users may reach a 6% incline.
Pro Tip
Adjusting incline targets different muscle groups and increases calorie burn during sprints. By constantly challenging your muscles, you prevent them from adapting to the routine and plateauing.
Time Your Workouts
The duration of a HIIT treadmill workout depends on your goals and experience. A typical session lasts 20-30 minutes, excluding warm-up and cool-down periods. Avoid going beyond 30 minutes, as this can exhaust your muscles and increase the risk of injury.
During HIIT, intense periods last 30-90 seconds, while rest periods last 30 seconds to a minute. Typically, you’ll be at 80-95% of your maximum heart rate, also known as peak heart rate, during intense periods.
Pro Tip
Set a timer or use music designed for HIIT to ensure you maintain the correct timing during your intervals.
Create A Workout Plan
Once you’ve determined your experience level, you can design your HIIT treadmill workout. Your workout plan should:
Start With a Warm-Up
A proper warm-up is essential to any workout, especially HIIT since you’ll be working your body intensely. This helps prepare your muscles, increases blood circulation, and reduces the risk of injury. Spend 5-10 minutes walking or jogging at a low intensity to gradually elevate your heart rate.
Dynamic stretches, such as leg swings or hamstring kicks, are beneficial for loosening up muscles and joints. Light jogging is another effective way to prime your body for the increased effort ahead.
Have Sprint Sessions
The sprint portion of the workout is the high-intensity phase meant to push your body without causing harm. Set the treadmill’s speed to a pace that challenges you while also allowing for proper form throughout the timed interval.
As you run, focus on maintaining correct posture during sprints. Look forward, keep your back straight, and avoid gripping the treadmill handles. You should also engage your core to support your movement and regulate your breathing to prevent fatigue. Sprints should leave you slightly breathless but controllable; you shouldn’t have to gasp for air.
Have Rest Periods
Rest periods and active recovery are as important as the sprint phase. Recovery allows your heart rate to drop slightly and your muscles to prepare for the next sprint. For active recovery, slow the treadmill to a brisk walking pace and keep moving. Avoid coming to a complete stop, as this can cause your muscles to tense up, increasing the risk of injury once you run again.
Follow the Cycle
After your rest period ends, you’ll resume your intense run for the time span you’ve decided on (usually 30-90 seconds). Continue the cycle of intense periods and rest until reaching the end of your HIIT workout.
End with a Cool Down
Every workout ends with a cool-down to gradually lower your heart rate and allow your muscles to recover. Slow the treadmill down to a walking pace and take 5-10 minutes for light walking or jogging.
After stepping off the treadmill, you should spend several more minutes stretching your legs, back, and shoulders. Do calf stretches, quad stretches, and shoulder rolls.
HIIT Workouts To Try
Knowing how to do a HIIT workout on a treadmill opens a world of possibilities. All workouts should begin with light stretching followed by a 5-minute warm-up to prepare your body for the exercise. Below are several examples to get you started:
Beginner-Friendly HIIT Routine
After warming up, set the treadmill to 4.5-5.0 mph for 20-second runs, followed by 40 seconds of walking at 3.0 mph. Repeat this cycle for 10 minutes, then finish with a 5-minute cool-down at a walking pace.
Intermediate Routine with Inclines
Intermediate athletes may benefit from adding an incline to their HIIT workouts. Once you’ve finished your warm-up, do three sets of sprints for 30 seconds each at a speed of 6.0-7.0 mph. Follow each sprint with active recovery periods of walking at 4.0-4.5 mph for 60 seconds on a 2% incline. Finish with a 5-minute cool-down at a walking pace.
Advanced Routine for Max Effort
If you’re comfortable sprinting at high speeds, experiment with an advanced workout. Complete your warm-up, then do five sets of sprints for 90 seconds each at a speed of 8.0-9.0 mph on a 6% incline. After each sprint, complete two minutes of active recovery walking at 3.5 mph on a flat surface. Finish the routine with a 10-minute cool-down.
Buy the Right Gear
No matter your experience level, HIIT workouts on the treadmill offer a rewarding and efficient way to boost cardiovascular health and endurance. If you own or manage a gym, encourage a culture of consistent, open communication between trainers and members; this allows staff to offer guidance and tips for the proper use and form of all equipment.
TRUE Fitness sells various types of treadmills designed for durability and safety. Slat treadmills are ideal for frequent running because they absorb shock, provide a comfortable surface for extended use, and reduce the impact on joints. Contact our team to learn more about our workout equipment and services.