High intensity interval training or HIIT is currently the most popular fat loss workout and its advantages have somehow shadowed the treadmill workout. The treadmill has become the equipment for a warm up only, but do you know that you can use this old friends of your to fight off your stubborn fat by applying the principals of HIIT. This interval training as the name suggests, works through the start and stop mechanism of high intensity activities with short recovery periods and this approach can be transferred to any exercise equipment. When the treadmill is used for such high intensity practice, then it increases the fat burning process in less time.
Studies have proved that HIIT burns fat nine times more than the conventional cardio workouts. Its effect remains even after the workout for next twenty four hours. So, here we are discussing some HIIT workout plans with a treadmill which focuses on short periods of high intensity activities with less intense resting period. These brief resting periods keep the body in moving condition and prevents cramping and tensing up of the muscles. This 20 minutes workout plan can benefit you more than an hourly session of steady cardio workout by trigger on the repair cycle of the body and boosting up the metabolism in less time.
How to do HIIT on treadmill?
The steps of doing the HIIT on a treadmill are given below, but you should consider some points during exercise. Always warm up at the beginning and cool down before getting down from the treadmill. You should also stretch in between the sets of exercise because this high intensity activity can cause some cramps.
HIIT sprint workout
- Warm up your body for five minutes by walking on the treadmill with a steady pace. This steady pace will be your rest period pace.
- After five minutes, set your treadmill on the high intensity, speed and the treadmill will take 15 seconds to adjust to that speed.
- Sprint on the treadmill for 30 seconds and then select your resting speed on the treadmill.
- Walk for one minute on the rest speed
- Repeat the above steps for 8 – 10 times.
HIIT incline workout
- Warm up the body by doing an easy run on the treadmill for ten minutes.
- Set the incline to eight percent and sprint for 30 seconds as fast as you can.
- Lower down the incline to five percent and walk for 30 seconds.
- Sprint for one and half minute and then walk for two minutes.
- Repeat the above steps for 8 – 10 times.
HIIT short interval workout
- Warm up the body with a walk or jog on the treadmill at the steady pace.
- Set the incline at 1 percent and sprint for 30 seconds as fast as you can.
- Run at the rest speed for 30 seconds.
- Run at fast speed for a minute.
- Run at rest speed for a minute.
- Run at fast speed for one and half minutes.
- Run at rest speed for one and half minutes.
- Reduce the incline to .5 percent and run at fast pace for 2 minutes.
- Run at rest speed for 2 minutes.
- Repeat the fast/slow runs from the first step for two minutes.
- Cool down your body with five minutes of jog or walk.
- Repeat the steps for 8 times.