HIIT Workout Kills Boredom

It’s easy to feel bored after some days of running on a treadmill because the human mind always demands something new even when it comes to exercise.

Well, that’s not the case with HIIT treadmill workout because there is always something new for you.

When you are enjoying a workout, you are more likely to be actively engaged in it and get better results out of it.

You can greatly improve consistency through HIIT on the treadmill as it gives a sense of accomplishment after every interval.

By this, we mean that you will be motivated to complete 5 sprints and it will be more satisfying than convincing yourself for a boring 20-minute jog.

Higher Metabolic Rate, Low Impact HIIT

The word metabolism can be interchanged with the metabolic rate because both of them refer to the burning of calories.

Metabolism is the process through which your body breaks food and fulfills the energy demands.

That’s what is happening when we are exercising, our body burns calories to provide energy to carry out the workout.

HIIT treadmill workout can torch calories in a shorter time and your body keeps burning calories even after you have finished the exercise.

The reason behind this is that when you finish the HIIT workout, your heart rate stays elevated for some time. Even when you are in the recovery phase your heart rate is higher this results in an increased metabolic rate even after the workout.

The increased metabolic rate causes the burning of calories at a faster rate due to which HIIT workouts are more effective for fat loss than traditional exercises.

The low-impact HIIT workouts may not fatigue your body too much but have a lot of health benefits such as improved strength, low blood pressure, and reduced stress.

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HIIT Treadmill Workout for Beginners

If you have never tried a HIIT treadmill workout then it’s a good idea to start with these beginner workouts.

The Calorie Blaster

• Warm up by starting with a walk and gradually start to jog for 5 minutes.

• Run at 8-9 mph for 1 minute

• Walk at 4 mph for 2 minutes

• Repeat this whole workout cycle 5 times.

• Cooldown by walking for 5 minutes.

Ready, Steady, Go

• Warm-up by starting with a jog for 5 minutes.

• Sprint at 7-9 mph for 30 seconds.

• Rest by walking at 3-4 mph for 30 seconds.

• Repeat this cycle 10 times.

• Cooldown by walking for 5 minutes.

Incline Run

• Warm-up with a 4 minutes jog.

• Run 3 minutes at 2% incline.

• Walk 30 seconds at no incline.

• 3-minute Tabata Interval, run at 20 seconds at 7-9 mph and then rest for 10 seconds. To rest, hop onto the sides of the treadmill. Repeat this for 6 rounds.

• Walk for 60 seconds

• Sprint 1 minute at 4% incline

• Cooldown at no incline with a 3-minute light jog.

HIIT Treadmill Workout Without Sprinting

If you are not a fan of sprinting or just want to take some rest from the normal running routine then we bring you the ultimate low impact 7-minute HIIT treadmill workout.

The benefit of this workout is that you will still be burning fat effectively and you will find it engaging as it would be a new workout for you to try.

Side Shuffles 

• Start with side shuffles at 3 mph for 30 seconds on each side. You should feel your outer thighs and hips working.

You can also increase the speed as you progress.

• Take a short rest of 15 seconds by walking at a slow speed.

Walking Lunges

• The next exercise is walking lunges. Set the speed at 1.5 mph.

• Perform lunges as you walk on the treadmill starting from the left leg and then right on by one.

• Bring your knees down as close as you can but make sure you don’t touch the floor as you can fall by doing it.

• Do this exercise for 2 minutes and end it with a 30 seconds walk.

Walking Plank

• Keep the speed of the treadmill at 1.5 mph and get off from it.

• Get into the plank position while keeping your hands on the running treadmill.

• Keep your core tight and walk using your arms for 45 seconds.

• Rest for 15 seconds by walking slowly on the treadmill.

HIIT Treadmill Pullup

• For this exercise, you have to stop the treadmill.

• Slide under the handles and grab them with both hands.

• Keep your knees bent.

• Pull your body upwards for 45 seconds, squeeze your back muscles as you pull up.

HIIT Treadmill Workout: Incline Mountain Climber

• Get into the plank position by keeping your hands on the floor and your feet on the treadmill.

• Bend your left leg and bring it close to your core.

• Repeat it with the other leg.

• Keep on going with this cycle for the next 30 seconds.

HIIT Treadmill Push

• This is the last exercise for this workout.

• Firmly press both your hands against the bar of the treadmill.

• Now, start walking on the treadmill without running the machine.

• Use force from your legs to move the treadmill.

• Once you gain momentum you can increase the speed by using more force.

• Keep going for 45 seconds.

Simple HIIT Treadmill Workout for Fat loss

For losing fat in less time through HIIT workout, you need to add a variety of exercises in your workout and continuously increase the intensity.

Power Workout

• Warmup for 5 minutes at 4mph

• Sprint for 30 seconds at 9mph

• Repeat this cycle 15 times

Core Blaster

• Warmup for 5 minutes at 4mph

• Sprint for 30 seconds at 9mph

• Set the speed at 1.5mph and get off the treadmill.

Keep your hands on the treadmill, feet on the floor, and perform a walking plank

• Rest for 15 seconds by walking slowly.

• Repeat this cycle 10 times.

The Pyramid Workout

• Warmup for 5 minutes at 4mph

• Sprint for 30 seconds at 9mph followed by a 30-second walk.

• 1-minute sprint and then a 1-minute walk as rest.

• 2-minute sprint followed by a 1-minute walk.

• 3-minute sprint followed by a 1-minute walk.

• 2-minute sprint and a 1-minute walk

• 1-minute sprint followed with a 1-minute walk

• 30-second sprint and again 30 seconds walk to end the workout.

10 Minute HIIT Treadmill Workout

• Warmup 3 minutes at 4mph

• Sprint for 30 seconds at 9-10mph

• Rest for 30 seconds by walking at 2-3mph

• Repeat this cycle 10 times

20 Minute HIIT Treadmill Workout

• Warm-up for 1-2 minutes at moderate speed.

• Fast Jogging at 7-8mph for 30 seconds.

• Drop the speed of the treadmill at 3mph and continue walking for 60 seconds.

• Alternate these speed intervals for 20 minutes.

30 Minute HIIT Treadmill Workout for Fat Loss

Frequently Asked Questions