The treadmill….you either hate it or you love it. But honestly, do people really actually “love” it? 😂 I just have a hard time believing that. I STRUGGLE running. I get SO BORED especially while on a treadmill. I decided this week to share my favorite treadmill workout routine. Instead of your typical “run at the same pace for x amount of minutes” this routine keeps things exciting and is constantly changing.
The idea behind HIIT (High intensity interval training) is to get your heart rate spiked and then bring it back down, spike it, then bring it back down. You’re going 100% all out, then resting-sometimes an active recovery.
This style of exercise burns more fat more quickly. Because your heart rate gets so high, your body asks for more oxygen during recovery. This causes an after-burn effect called EPOC (excess post-exercise oxygen consumption). This therefore results in burning more fat and calories than regular steady state exercise like running at a constant pace on the treadmill. Not only that, but…your metabolic rate also increases for up to 48 hours after completing a HIIT routine! Now I don’t know about you, but I am definitely willing to do some sprints to keep burning fat for a whole day, even two days later, while just sitting on the couch! 😂
So the benefits are- you burn more fat, more calories, and in HALF the amount of time. It is TOUGH, but….there really is some truth to the “no pain no gain” phrase 💪🏼😆
This workout is VERY customizable and adjustable to meet your fitness level!! I will provide a beginner and advanced version as well.
Let’s get to it!
Time- 35 minutes (includes warm up and cool down)
Calorie Burn- around 400
Equipment:
- Treadmill
- Water
- Some sort of stopwatch/timer– I recommend downloading this Gymboss app! I use it often, so you’ll probably see it pop up again in my workouts- it sets alarms for interval workouts. Click here for Android Devices. Here for iPhones.
- Music- Plan out your playlist ahead of time! Find songs that pump you up and motivate you.
- Attitude– have FUN with it! It’s time to take care of your body!
**Reminder-If you are new to my page and workouts- PLEASE visit and read my “Fitness From Scratch- Where to Start” article- lots of important information before you get started!
Treadmill HIIT
- Warm up with a 5 minute jog (5-7 mph pace)
- Set your base pace- (this should be about the speed you warm up at- a jog, not too easy but not a RUN) I typically have my base pace between 6-7 mph
- Every 30 seconds you’ll alternate a run/sprint with an active recovery jog at your base pace. Each 30 second run/sprint will get harder then the last.
**IF AT ANY POINT YOU NEED TO STOP- STOP! If you are new to sprinting on treadmills or are uneasy about it, please do the beginner workout before trying this sprint HIIT workout.
- 7 MPH (30 seconds)
- 6.5 MPH (base pace- 30 seconds)
- 7.5 MPH
- Base Pace
- 8.0 MPH
- Base Pace
- 8.5 MPH
- Base Pace
- 9.0 MPH
- Base Pace
- 9.5 MPH
- Base Pace
- 10 MPH
- Base Pace
- **1 minute walk**Do NOT STOP- this is unsafe for your heart rate
- THEN You’ll go right back DOWN. Base Pace, 10 MPH, Base Pace, 9.5 MPH, etc.
- Rest/walk about 4 mph for 2-5 minutes (fully recover)
Next you will repeat the same thing, but this time instead of increasing your speed by HALF a MPH you will increase by a FULL MPH, so it will be less sprints!
- 7 MPH
- Base
- 8 MPH
- Base
- 9 MPH
- Base
- 10 MPH
- Base
- Rest/walk 1 minute
- Go back down the intervals
- (Base, 10 MPH, base, 9 MPH, etc)
**For MORE of a challenge, increase time to 45 seconds instead of 30
RECOVER & COOL DOWN- walk for about 5 minutes to bring your heart rate all the way back down and bring in oxygen. This is INCREDIBLY IMPORTANT!
Beginner version-
This can be adjusted as you see fit. If you think you can have a first run @ 6 MPH instead of 5, or maybe want your first interval at 4, it’s perfectly fine! Adjust your own intervals accordingly.
- Base Pace @ 3.5- 4 MPH (30 seconds)
- 5 MPH (30 seconds)
- Base Pace
- 5.5 MPH
- Base Pace
- 6 MPH
- Base Pace
- 6.5 MPH
- Base Pace
- 7 MPH
- Base Pace
- 7.5 MPH
- Base Pace
- 8 MPH ** IF you aren’t comfortable going this fast yet, stop where you are comfortable and go back down the intervals**
- ** Walk 1-2 minutes
- Go back down (Base Pace, 8 MPH, Base, 7.5 MPH, etc)
Walk at 3 MPH for 2-5 minutes to fully recover, then you will repeat the same thing, but this time instead of increasing your speed by HALF a MPH you will increase by a FULL MPH, so it will be less sprints!
- 5 MPH
- Base
- 6 MPH
- Base
- 7 MPH
- Base
- 8 MPH
- Rest/walk 1 minute
- Back DOWN.
RECOVER & COOL DOWN- walk for about 5 minutes to bring your heart rate all the way back down and bring in oxygen. This is INCREDIBLY IMPORTANT!
I hope you enjoy this workout as much as I do!