Fitness, Workouts

​Beginner Workouts Combining HIIT And Your Home Treadmill

​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 an “afterburn effect” which may keep your metabolism slightly higher for a little longer than normal after the workout.

Research Shows HIIT Cuts Fat Fast

Studies show HIIT is equal to or better than cardio for improving overall health and fitness. One study at an Australian University concluded that women in the high-intensity intermittent exercise group lost significantly more subcutaneous fat than those in the steady state aerobic exercise program. That means more reward for less time, but more intense work.

Remember These HIIT Guidelines

(Heart rate monitors used for exercise such as the wireless heart rate monitoring chest strap are not medical devices, and their accuracy may be affected by a number of factors. They are also not intended to diagnose, treat, cure, or prevent any disease).

HIIT Workouts

We’ve compiled two HIIT workouts for beginners to get you started. One workout is to be done on a treadmill and the other workout is for the whole body without a treadmill.

Escalating Effort Workout

Try this workout on the treadmill.

  • Warm-up – 5-minutes of light walking/jogging
  • 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
Calorie Blaster Workout

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

  • Warm-up – 5-minutes of light walking/jogging
  • 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 – Perform 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!



DISCLAIMER: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. NordicTrack assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.


Sources:

//www.ncbi.nlm.nih.gov/pubmed/26243014
//www.ncbi.nlm.nih.gov/pubmed/25771785
//www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887
//www.nordictrack.com/treadmills