HIIT Workout On Treadmill is considered to be a very popular form of exercise when it comes to doing a cardio workout. It is a fun and interesting activity and can be done at any time for anytime frame but the majority of people like to do it in the morning time.
In many countries, race competitions or marathons are organized to promote running for every age group. There is no doubt that running has amazing benefits for the body and improves physical as well as mental well-being and it is backed by a lot of scientific studies.
Journal of the American College of Cardiology in its study found that low-intensity running even for 5 to 10 minutes a day is enough to elongate the life of a person by several years as compared with people who do not run at all. In another study, it is found that people who run on a daily basis have less risk (25-30%) of death from cardiovascular diseases and keep their hearts and lungs healthy.
Health-Changing Benefits of Running
- Improves cardiovascular health
- Helps in weight loss
- Strengthens muscles and increases bone density
- Increases longevity and quality of life.
- Boost brain power.
- Boost immunity.
- Low risk of diabetes and blood pressure
- Build self-confidence
- Slow aging effects
Due to its plethora of benefits running is considered to be among the best exercise for improving overall health benefits. But running also has some limitations. In running consistent pace and tempo have been maintained during the whole time.
In order to overcome this, HIIT workouts come in place. when it comes to increasing the intensity of running one way is to do HIIT workouts on treadmill, which many gym-goers opt for. Sometimes when the weather is not good for instance raining, harsh cold, crowds and due to excessively hot, people opt for a sweet spot which is a gym for running. Moreover, doing HIIT on a treadmill is fun and convenient.
HIIT Workout On Treadmill for Beginners
If you are a newbie and just getting started then start with the simple HIIT treadmill workout. If you put more pressure on your body then it will have a negative impact on your body rather than a positive one.
- Walk for 5 minutes to warm up.
- Fast jogging continuously for 2 minutes.
- Walk for 1 minute.
- Repeat this circuit 4 times.
HIIT Treadmill Circuits For Weight Loss
As Mentioned earlier running has a lot of benefits but when combined with HIIT its effect becomes more visible in a short span of time.
1. Pyramid HIIT Circuit
It is a simple-looking yet very effective pyramid workout technique to melt fat. Start with 30 seconds of sprinting followed by 30 seconds of walking. Remember there are no rest periods in between.
| Sprint | Walk |
| 30 seconds | 30 seconds |
| 1 minute | 1 minute |
| 2 minute | 1 minute |
| 3 minute | 1 minute |
| 4 minute | 1 minute |
| 3 minute | 1 minute |
| 2 minute | 1 minute |
| 1 minute | 1 minute |
| 30 seconds | 30 seconds |
2. Sprinting Workout
In this workout sprint as fast as you can for 60 seconds followed by a walk of 60 seconds. But first, do a proper warmup before any exercise to prevent potential injuries. Repeat this circuit 8-10 times to get maximum benefits out of it. And there are no rest periods like pyramid workout.
- Fast walk for 5 minutes for proper warm-up.
- Sprint for 60 seconds.
- Walk for 30 seconds.
- Repeat it 5-10 times.
- Light jogging for 5 minutes to end the workout.
3. Incline HIIT Treadmill Workout
Incline treadmill running is a tough workout but the results one will get after this are phenomenal. For this, set the treadmill slightly up or at an incline (4-6%) position set the pace and time for running (5 minutes), and walking (1 minute). It will take you up to 30 minutes for this workout.
- 5 minutes run.
- 1-minute walk.
4. Lateral walk on the treadmill
Lateral walk is another awesome variation of the HIIT treadmill workout. Beginners can also do that only if they are maintaining good form throughout the circuit otherwise it has no effects rather you will end up hurting yourself.
Again start with a 5-minute warm-up and speed should be enough to increase your heart rate.
- 5 minutes of walking for warm-up.
- 30 seconds lateral walk with left facing.
- 30 seconds lateral walk with right facing.
- Rest for 30 seconds.
- Do this for 15 minutes.
5. Walking Lunges
If I have to say which is my favorite treadmill HIIT workout then it would definitely be walking lunges. It is a type of HIIT workout which not only burn calories but also builds muscles and strength in the legs. Moreover, It is very simple to perform, just set the pace of a treadmill according to your intensity level then start doing walking lunges starting from the left leg.
In our opinion,10 -15 minutes are more than enough because it is an intense exercise in itself even if you do static lunges.
Read More: https://fitwithiit.com/blogs/
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