How to do a HIIT workout on a treadmill?

High-intensity interval training (HIIT) is a vigorous exercise style that alternates between short bursts of intense activity and recovery periods. This style of training is a great way to burn energy and helps build cardiovascular endurance faster than steady-state cardio. One great thing about HIIT is that it can be done with or without equipment, making it a versatile option for any exercise routine.

Treadmill Beginners

Beginners should focus on getting used to the treadmill, starting with moderate intensity and shorter intervals. Their bursts of energy may be jogging rather than all-out sprints, as this allows their bodies to adapt to the intensity and duration of the workout.

Intermediate Treadmill Users

If you're used to running on a treadmill at a moderate pace, you can increase your speed during the intense periods of your workout. Beginners can jog at 4 mph, while intermediate users can increase it to 6 mph.

Expert Treadmill Users

People who run regularly may have more endurance, so you can further vary the intensity of your HIIT treadmill workout by increasing your speed or extending the duration of your high-intensity workouts.

Adjust Speed and Incline

Treadmill settings provide flexibility in adjusting the intensity of your workout. Beginners should stick to a flat incline or a maximum of 2%, as this simulates an outdoor environment with a natural slope. Intermediate users can work out in the 2-4% range, while advanced users can reach an incline of 6%.

Scheduling a Workout

The duration of a HIIT treadmill workout depends on your goals and experience. A typical workout lasts 20-30 minutes, not including warm-up and cool-down periods. Avoid going longer than 30 minutes, as this can fatigue your muscles and increase your risk of injury.

During HIIT, high-intensity exercise lasts 30-90 seconds, while rest periods last anywhere from 30 seconds to 1 minute. Typically, your heart rate will reach 80-95% of your maximum heart rate (also known as peak heart rate) during high-intensity training.

Developing a Workout Plan

Once you've determined your experience level, you can design a HIIT treadmill workout plan. Your workout program should:

Start with a warm-up

A proper warm-up is essential for any workout, especially HIIT, since you'll be working your body at a high intensity. This helps prepare your muscles, increases blood circulation, and reduces your risk of injury. Spend 5-10 minutes walking or jogging at a low intensity, gradually increasing your heart rate.

Dynamic stretches, such as leg swings or hamstring kicks, help loosen up your muscles and joints. Light jogging is another effective way to prepare your body for the greater effort to come.

Perform sprint training

The sprint portion of your workout is the high-intensity phase designed to push your body without causing injury. Set the treadmill speed to a challenging pace while maintaining proper form throughout the timed interval.

As you run, focus on maintaining proper form during sprints. Look forward, keep your back straight, and avoid grabbing 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 out of breath, but manageable; you shouldn't be gasping for air.

Rest Periods

Rest periods and active recovery are just as important as the sprint phase. Recovery allows your heart rate to drop slightly, preparing your muscles 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, increasing your risk of injury when you run again.

Follow the Cycle

After the rest period, you will resume vigorous running for a defined period of time (usually 30-90 seconds). Continue with high-intensity interval training and rest until the end of your HIIT workout.

End with a Cool Down

End each workout with a cool down to gradually lower your heart rate and allow your muscles to recover. Reduce the treadmill speed to a walking pace, then spend 5-10 minutes walking or jogging at an easy pace.

After stepping off the treadmill, you should spend a few more minutes stretching your legs, back, and shoulders. Perform calf stretches, quadriceps stretches, and shoulder rotations.