How I Do HIIT on a Treadmill

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I used to spend 30 - 45 minutes on a treadmill running at a moderate pace. Unless you are running outdoors, treadmill running is quite boring. Since I've added interval training to my cardio workouts, treadmill running is fun and the time goes by faster than ever.

What is HIIT?

HIIT stands for high intensity interval training which consists of a warm-up, a short period of exercise at maximum-intensity, followed by a low-intensity recovery period, then a cool down. You can perform the intervals for about 20 - 30 minutes. Basically during the high-intensity portion you want to push yourself out of your comfort zone.

Benefits of HIIT

One of the biggest benefits of HIIT is its fat burning ability compared to traditional cardio. Your body will continue to burn fat throughout the day. Other benefits include:

  • Shorter training time (30 minutes at the most)
  • Helps prevent muscle loss
  • Reduces boredom
  • Less time to burn more calories
  • Increase endurance

Here is an example of what I do on a treadmill:

  • 5 minute warm-up
  • run hard at 6.6 mph for 1 minute
  • walk at 3.4 mph for 3 minutes
  • repeat interval for about 3 to 4 sets
  • 5 - 10 minute cool-down

The video below is a very good example of HIIT on a treadmill:

If you are in good enough shape to try it, give HIIT (High Intensity Interval Training) on a treadmill a shot and see if you notice the difference. Also notice in the video how Craig points out the importance of bringing the intensity down low enough in order to have the energy to run at a maximum intensity again. Sometimes I do a light jog rather than slowing down to a walk, however, if you've pushed yourself hard enough, you'll want to slow down to a walk for recovery.

Please note: Interval training is not for everyone. Always consult with your doctor before trying any type of interval training.

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Author: Eartha Haines

My name is Eartha and I created this blog as a motivational resource for myself to keep up with exercise and eating right. I enjoy reading, learning, and writing about all things fitness related. I hope that as well as motivating myself, others may find motivation to try fitness as well. Learn more.

4 thoughts on “How I Do HIIT on a Treadmill”

  1. I tried it yesterday and today and that is great this is the first time I feel I am doing something really eficient and time saving .
    thank you

  2. Like most people I want results here and I want them now… Lets face it, the treadmill is as much fun as going for a drink with IT. Tried HIIT yesterday for 30 mins and it was excellent. I went for a 5 min warm up at 11kmp then 1 min sprint at 16kmp then 2 mins at 11kmp until the 30mins ended. And I was in tatters when it did.

    From now on its HIIT all the way.

  3. I usually warm up with 6.0spd for five minutes then increase elevation to 4 and sprint with 8.5spd for 1min then take it down to 3.4spd and walk for 2mins for a total of five rounds. By doing this will I jumpstart my metabolism enough to get rid of these stubborn love handles?

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