Fitness

​Beginner Workouts Combining HIIT And Your Home Treadmill

Some treadmill owners love doing high-intensity interval training (HIIT) to break up the monotony of a steady-paced, long-distance run. You may be one of those people already and you don’t even know it.

HIIT workouts switch between high-intensity, all-out activity and slower, more controlled active rests. HIIT burns major calories, but it also produces a famous “afterburn effect” which keeps your metabolism working harder longer than normal after the workout.

Research Shows HIIT Cuts Fat Fast

Many studies show HIIT is equal to or better than cardio for improving overall health and fitness. One study at an Australian University concluded that people who cycled for 40 minutes at a steady pace lost an average of two pounds. On the other hand, a second group that cycled for only 20 minutes and alternated between 8-second sprints and 12-second active rests lost an average of six pounds.

That means more reward for less, but more intense work. Learn more about how to make the most of your treadmill here.

Remember These HIIT Guidelines

HIIT workout on your treadmill – NordicTrack

HIIT workout on your treadmill – NordicTrack

  • Warm up first.
  • Stretch to avoid injury.
  • Start slow.
  • Bring your heart rate down to 100 – 110 bpm during the rest interval.
  • During the high-intensity interval, bring your heart rate up to the maximum of about 75 percent.

HIIT Workouts

We’ve compiled some of the best HIIT workouts for beginners to get you started:

Escalating Effort Workout

  • 5-minute warm-up
  • Sprint – 30-second intensity interval at 70% of maximum effort
  • Rest – 2-minute rest interval, jogging or walking at a decreased pace
  • Sprint – 30-second intensity interval at 80% of maximum effort
  • Rest – 2-minute rest interval, jogging or walking at a decreased pace
  • Sprint – 30-second intensity interval at 85% of maximum effort
  • Rest – 2-minute rest interval, jogging or walking at a decreased pace
  • Sprint – 30-second intensity interval at 90% of maximum effort
  • Rest – 2-minute rest interval, jogging or walking at a decreased pace
  • Sprint – 30-second intensity interval at 100% of maximum effort
  • Rest – 2-minute rest interval, jogging or walking at a decreased pace
  • Cool down – 5-minutes of light jogging and stretching

Fat Blaster Workout

This is a quick, 10-minute workout that targets your whole body.

  • 5-minute warm-up
  • High knees – 30-second high-intensity interval of high knees
  • Rest – 10-second rest interval of walking on the treadmill
  • Mountain Climbers – 30-second high-intensity interval of mountain climbers
  • Rest – 10-second rest interval of walking on the treadmill
  • Burpees – 30-second high-intensity interval of burpees
  • Rest – 10-second rest interval of walking on the treadmill
  • Alternating Jump Lunges – 30-second high-intensity interval of jump lunges
  • Rest – 10-second rest interval of walking on the treadmill
  • Hills – 30-second run on a 5% incline treadmill belt at 5 mph
  • Rest – 10-second rest interval of walking on the treadmill
  • Repeat the intervals until you have met your goal
  • Cool down – 5 minutes of light jogging and stretching

Don’t have a home treadmill yet? Get yours here!

Now, get to it!

Sources:

www.ncbi.nlm.nih.gov
www.ncbi.nlm.nih.gov/pubmed