When it comes to getting in a good workout, most people tend to head straight for the weights at the gym. It’s a common choice, as weight training is essential for building muscle, gaining strength, burning fat, and improving heart health.
However, for optimal results in terms of physique, performance, and health, it’s been shown that a well-rounded training plan that includes cardiovascular workouts is more effective than simply focusing on either weight training or cardio alone.
This means making time for outdoor activities or, if needed, using the best treadmill available. While treadmill workouts may not always be the most exciting, you can make them more effective and enjoyable by incorporating interval training to increase the intensity. Here are some detailed workouts to make your treadmill sessions more productive and enjoyable.
HIIT Treadmill Workouts
HIIT Treadmill Workout for Fat Loss
For many people looking to shed body fat, hitting the treadmill is a common choice along with cutting calories and desserts. Instead of long, monotonous runs, you can ramp up fat-burning by incorporating high-intensity intervals into your treadmill routine. Studies show that interval training is more efficient and effective than steady-state cardio.
Speed Intervals
One popular way to do interval training on a treadmill is through speed intervals. Alternating between high-intensity, fast running and low-intensity, slow walking helps balance exertion and recovery for an effective workout session.
When determining the speed for the intervals, aim for a challenging run during the fast segments, not an all-out sprint. Use a slower pace, like an easy jog or brisk walk, for the recovery periods.
This approach to intervals allows for progression in two ways. You can add more intervals to increase the total workout time, making it longer and more intense. Alternatively, you can keep the same number of intervals while reducing the rest time in each set, upping the overall intensity. Both methods can be effective and can be combined for varied workouts.
This workout can be done two to four times a week on non-consecutive days to allow for better recovery. Avoid doing this workout immediately after a leg weight training session to prevent excessive fatigue in the lower body muscles.
Treadmill Interval
- How to Do it: Set the treadmill to a slight incline (1-3%). Gradually increase the speed to a challenging pace. Start timing as soon as you reach your desired speed and maintain it for the set time. Slowly decrease the speed for the recovery period.
- Sets and Reps: 10 sets of 30 seconds at a fast pace followed by 60 seconds at a slow pace. Total training time is 15 minutes.
- Rest time: No rest between intervals.
HIIT Treadmill Workout for Conditioning
Improved conditioning, synonymous with endurance and cardiovascular health, can be achieved through various treadmill workouts. By strategically alternating steady runs with bodyweight exercises, you can boost overall conditioning while maintaining high intensity.
On/Off Treadmill Circuit
This circuit-style treadmill workout may seem unconventional but is highly effective for total-body conditioning and intensity. Instead of traditional intervals, this method combines steady runs with bodyweight exercises or dumbbell movements to keep the heart rate up and engage different muscle groups.
By incorporating exercises between running intervals, you can achieve a high-intensity session that boosts cardiovascular fitness and strength. This workout can be tailored to target specific muscle groups or provide a full-body challenge.
For safety reasons, avoid using lower body exercises that may fatigue the legs excessively, increasing the risk of injury. Also, refrain from reaching muscle failure to prevent unnecessary strain and promote recovery. Perform this workout two to three times a week.
Treadmill Run
- How to Do it: Set the treadmill to a slight incline (1-3%). Increase the speed to a moderately challenging pace. Maintain this pace for one minute before decreasing the speed. If safe, you can step off the treadmill briefly to prepare for the next interval.
- Sets and Reps: 12-16 sets of one minute each.
- Rest time: No rest between exercises; alternate exercises with each interval.
Push–Up
- How to Do it: Assume a push-up position with hands shoulder-width apart. Keep your body in a straight line, avoiding sagging or arching. Lower your body with control, aiming to touch your chest to the floor. Push back up to the starting position.
- Sets and Reps: 6-8 sets of 10-12 repetitions.
- Rest time: No rest before returning to the treadmill.
Two-Dumbbell Row
- How to Do it: Hold a dumbbell in each hand, hinge at the waist, and keep your back flat. Pull the weights towards your sides, squeezing your shoulder blades together. Lower the weights back to the starting position.
- Sets and Reps: 6-8 sets of 8-10 repetitions.
- Rest time: No rest before returning to the treadmill.
HIIT Treadmill Workout for Beginners
Whether you’re new to the gym or cardio training, starting with a less intense workout is key. While still incorporating HIIT principles, beginners can build conditioning and fitness levels gradually.
Incline Intervals
Instead of traditional speed intervals, beginners can benefit from incline intervals on the treadmill. Utilizing the incline feature of the treadmill, you can vary the intensity of your walks to challenge different muscle groups and improve cardiovascular fitness.
By adjusting the incline levels during the workout, you can create a challenging yet manageable routine that targets various muscle groups. This workout can be done three to four times a week to enhance overall fitness.
One important tip for incline treadmill workouts is to avoid holding onto the handrails for support. Let your arms swing naturally to engage more muscles and enhance the workout intensity.
Treadmill Walk
- How to Do it: Set the treadmill to a one-percent incline and a comfortable walking speed. Alternate between one minute at a low incline and one minute at a high incline. Maintain the pace and incline levels as you switch between intervals.
- Sets and Reps: 10-12 sets of one minute each at low and high inclines, totaling 20-24 minutes of training.
- Rest time: No rest between intervals.
How to Warm-Up for HIIT Treadmill Workouts
Before diving into a HIIT treadmill workout, it’s crucial to warm up properly to prevent injuries and enhance performance. A thorough warm-up prepares your body for the intense workout ahead and improves overall blood flow.
Allocate time for a proper warm-up before starting your HIIT treadmill workout. A good warm-up not only reduces the risk of injury but also enhances performance during the workout, ensuring a more effective session.
HIIT Treadmill Workout Warm-Up
- Bodyweight Squat with Pause and Calf Raise: Perform squats with a two-second pause at the bottom, followed by a calf raise at the top. Do 10 repetitions.
- Lunge and Twist: Alternate lunges with a twist, reaching up with the opposite arm. Perform four reps on each side.
- Treadmill Pyramid Run: Start at a slow walking pace on the treadmill and gradually increase the speed in intervals. Maintain a challenging running pace for several minutes before gradually slowing down.
Achieving Optimal Results with Interval Training
While steady-state workouts have their place, incorporating high-intensity interval training into your routine can yield greater results in less time. By tailoring your workouts to your goals and choosing the right routine, you can make the most of your treadmill sessions for improved fitness and health.
References
- Schroeder, E. C., Franke, W. D., Sharp, R. L., & Lee, D. C. (2019). Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors: A randomized controlled trial. PloS one, 14(1), e0210292. https://doi.org/10.1371/journal.pone.0210292
- Ho, S. S., Dhaliwal, S. S., Hills, A. P., & Pal, S. (2012). The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial. BMC public health, 12, 704. https://doi.org/10.1186/1471-2458-12-704
- Viana, R. B., Naves, J. P. A., Coswig, V. S., de Lira, C. A. B., Steele, J., Fisher, J. P., & Gentil, P. (2019). Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT). British journal of sports medicine, 53(10), 655–664. https://doi.org/10.1136/bjsports-2018-099928
- Sultana, R. N., Sabag, A., Keating, S. E., & Johnson, N. A. (2019). The Effect of Low-Volume High-Intensity Interval Training on Body Composition and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 49(11), 1687–1721. https://doi.org/10.1007/s40279-019-01167-w
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
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