The Ultimate HIIT Treadmill Workout

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High Intensity Interval Training Treadmill workout – (HIIT Treadmill Workout) came along and has been adopted quickly as the best way to burn fats.

Why HIIT works?

The HIIT focuses on short burst of very intense activity with less intense “rest period” between. A few studies have demonstrated that HIIT burns to nine times more fat than conventional cardiovascular practice and keep your metabolism elevated for over 24 hours thereafter.

HIT Treadmill Workout recruits fast-twitch muscle fibers, these fibers are designed for short but powerful bursts of energy. Cardiovascular practice, on the other hand, recruits slow-twitch muscle fibers which are designed for endurance-type activities.

Fast-twitch fibers require more fuel than slow-twitch fibers; this permits them to work appropriately when called into play, as well as to recover legitimately taking after a workout or sporting occasion. In the event that your workout targets fast-twitch fibers, you’ll burn more calories amid the workout and after the workout.

The Workout

  • Do a warm-up for about 5 minutes at a steady pace followed by a light jog. This will be your “rest period”
  • At the 5 minute mark, choose the “high intensity speed”. Treadmill takes about 15 seconds to catch up to your speed.
  • Run for about a minute on that speed and then at the one minute mark, select your rest speed. Again the treadmill will take about 15 seconds to drop to your speed.
  • Walk at your rest speed for about a minute.
  • Repeat

I’ve created two HIIT Treadmill workout plans below which will help you perform the workout as per your level.

For Beginners

Time Speed Incline
0:00-5:00 2.5 0.0
5:00-6:30 3.5 0.0
6:30-7:30 4.0 0.0
7:30-8:00 4.5 0.0
8:00-9:00 2.5 0.0
9:00-10:30 3.5 0.0
10:30-11:30 4.0 0.0
11:30-12:00 4.5 0.0
12:00-13:00 2.5 0.0
13:00-14:30 3.5 2.0
14:30-15:30 4.0 2.0
15:30-16:00 4.5 2.0
16:00-17:00 2.5 0.0
17:00-18:30 3.5 0.0
18:30-19:30 4.0 0.0
19:30-20:00 2.5 0.0

For Advanced

Time Speed Incline
0:00-5:00 5.5 0.0
5:00-6:30 7.0 0.0
6:30-7:30 8.0 0.0
7:30-8:00 9.0 0.0
8:00-9:00 4.5 0.0
9:00-10:30 7.0 2.0
10:30-11:30 8.0 2.0
11:30-12:00 9.0 2.0
12:00-13:00 4.5 0.0
13:00-14:30 7.0 4.0
14:30-15:30 8.0 4.0
15:30-16:00 9.0 4.0
16:00-17:00 4.5 0.0
17:00-18:30 7.0 6.0
18:30-19:30 5.5 6.0
19:30-20:00 4.5 0.0

Important Notes while performing HIIT treadmill workout:

Be cautious with your treadmill, make sure you know how to operate the treadmill. Don’t hold onto the handles when running and know where the emergency shutdown is.

You should now work on HIIT treadmill workout for more than 2 times a week. Keep working out on your other favorite fitness activities.

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Luca Allen

Nutrition junkie, gym rat, overall fitness fanatic is what describes Luca Allen. Luca is also a certified fitness trainer.

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