How to train HIIT on the treadmill

HIIT training is a high intensity workout based on cardiovascular aerobic activities. 

The  High Intensity Interval Training  is structured to include low-intensity work periods, with others at almost full intensity, so as to bring the heart activity at higher levels than traditional cardio workouts. 

Through HIIT workouts with the treadmill you can significantly improve your maximum oxygen uptake capacity.

HIIT workouts on the treadmill are ideal if you want to  improve your overall endurance  and increase oxygenation.

In addition, the use of the treadmill is perfect to avoid having to go out for a run even on days of bad weather: in this way you will be able to follow your training routine even from home.

By using HIIT training on the treadmill you can also increase the body’s ability to oxidize fat; in this way you will be able to  lose the excess pounds  more easily and quickly.

Furthermore, through HIIT training with a treadmill, you can also save time during your daily session, since this program is characterized by sessions of only 20 minutes, which allow you to obtain the maximum benefits of training.

 Obviously you will have to work at high intensities and get out of your comfort zone, but it’s easier than you think once you get into the rhythm.

HIIT workouts  with magnetic or electric treadmills , by greatly increasing the heart rate, lead to an increase in calories burned and endurance and  improved metabolism , which promotes muscle maintenance of lean mass. 

Many studies in this regard have shown how HIIT workouts allow you to keep the metabolism accelerated even long after training. By integrating HIIT exercises on the treadmill into your weekly training program, you can  enjoy tremendous benefits .

In this guide we will explain how to organize your HIIT workout on the treadmill, to train from the comfort of your home through one of the most effective training methods.

What program to do for the treadmill with HIIT

Before starting a  HIIT exercise program  on the treadmill , we recommend that you speak to your doctor, as HIIT exercises cause a noticeable increase in heart rate.

Therefore, you must be sure of your health, because many HIIT activities reach up to 85% of the maximum heart rate to be able to speed up the metabolism.

 Obviously you will also have to consider your joint and muscle health, feet, hips, knees and ankles: the use of the treadmill is safe and amortizes much more than traditional running, but doing high intensity HIIT exercises involves a greater effort. for these body regions.

Always dedicate at least one or two days a week to HIIT treadmill workouts.

These exercises offer so many benefits that you can even think of replacing them with your usual cardio of normal intensity. 

However, never exceed two HIT training sessions per week.

The ideal HIIT training program for treadmills includes  20-30 minute sessions . 

Most doctors, in fact, recommend traditional cardio workouts for an amount of 150 hours per week or 75 hours per week with high intensity training, such as HIIT.

 Our advice is to alternate  2 days of HIIT training with the treadmill , with 1 or 2 days of traditional cardio training at a less intense pace.

Within the program you will also need to include sufficient numbers of rest days. 

Due to the nature of HIIT-type workouts, these sessions must always be followed by sufficient rest, as high-intensity physical activities are stressful for muscles and joints. 

For example, if you did a HIIT workout on a treadmill and some weight training during a training session, make sure you get a full rest the next day  .

HIIT treadmill workout example

Once you have assessed your fitness, to know which program you will need to do for the treadmill with the HIIT workout, you will need to take a brisk walk on the treadmill for 1.5 km. 

The pace must make you able to support the walk without ever letting you lose your breath. At this point you will be able to see your heart rate through a heart rate monitor.

By comparing the frequency you just recorded with the maximum one calculated using the equation (220 – age = bmp), if the former is close to the upper limit of the maximum frequency, you will have to  improve your aerobic fitness : there is no better way to do this via HIIT on a treadmill.

Training with the heart rate monitor is the basis of HIIT training for treadmills, because the goal, when the intensity is high, will be to bring the  heart rate to at least 85% . 

For a more trained athlete this means running much faster, compared to a less trained athlete who will reach this percentage of heart rate much faster and will take much longer to recover.

Let’s get to the heart of the HIIT treadmill training program. During the various sessions of the week you can choose whether to do one or two workouts of this type. 

The  basis of HIIT training is shots . You will need to alternate running at a slow pace with sprinting to raise the heart rate level.

After starting with your usual warm-up, then walking and slow jogging on a treadmill for at least 3-5 minutes, you can begin the proper HIIT workout.

You will need to alternate 2 minutes of running at medium intensity, and then get to sprint at a maximum speed of 7-8 on the RPE scale, for at least 1 minute. 

So you will have to alternate 2 minutes of running at medium intensity and 1 minute of not too fast sprints for at least 7 cycles, for a  total workout of 21 minutes .

We recommend that you always end the session with at least 5 minutes of cool down at a brisk pace and stretching.

HIIT burns fat

If your goal is to use HIIT workouts on the treadmill to burn fat , we recommend this workout as part of your schedule at least once a week.

Start by warming up on the treadmill for at least 10 minutes, walking or jogging at a slow pace. 

You can then alternate between two minutes of light running or brisk walking with 30 seconds of sprinting at near full speed (you shouldn’t be able to speak while shooting).

Rest for at least 1-2 minutes and start over. If you see that you don’t finish the shots, rest for up to 3-4 minutes, for a  total workout of 25-30 minutes .

If you want to complete this HIIT training session for treadmills twice a week, always remember not to include them in your program on two consecutive days, as the muscles need at least 48 hours to rest properly.

A recommendation: if you are out of practice do not start a program that includes HIIT; first you will need to perform moderate-intensity cardiovascular exercises for at least two months.

 Also, remember that HIITs are a type of exercise that is inappropriate for people with particular heart conditions.

 In general, however, HIIT workouts on the treadmill are a  panacea for the health and well-being of the body , increase cardiovascular activity, accelerate metabolism and burn much more fat than traditional cardio training.

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