Ready to start HIIT training on the treadmill? You're in the right place! High-Intensity Interval Training (HIIT) on a treadmill isn't just a workout – it's a game-changer.
In this guide, we'll show you HIIT treadmill workouts that'll revolutionize your fitness routine in 2024. Whether you're a beginner or a seasoned pro, get ready to sweat, push your limits, and see results like never before.
As an elite distance runner, treadmill workouts helped me run a 31.13 time for 10k. The benefits of HIIT Treadmill workouts are plentiful.
What is HIIT and Why is it Perfect for Treadmill Workouts?
HIIT, or High-Intensity Interval Training, is a workout method that alternates between short bursts of intense exercise and periods of lower-intensity recovery or rest.
The interval and rest can be adapted and changed for ability; however, the key thing is that the high intensity is reached during the short bursts. This really challenges the body and mind.
Here are some of the many benefits of why HIIT on the treadmill is beneficial:
Versatility and Progression: Treadmill HIIT workouts offer endless variety and room for progression. You can adjust speed, incline, interval duration, and recovery time to continually challenge yourself. This versatility keeps workouts interesting and allows for consistent improvement over time, regardless of your starting fitness level.
Time Efficiency: By alternating between high-intensity bursts and recovery periods, you can achieve significant cardiovascular and fat-burning benefits in just 20-30 minutes. This makes it perfect for busy individuals who struggle to fit longer workouts into their schedules.
Improved Cardiovascular Health: HIIT treadmill workouts effectively challenge your heart and lungs, leading to improvements in overall cardiovascular fitness.
Mental Toughness: HIIT treadmill workouts aren't just physically challenging – they also build mental resilience. Pushing through intense intervals develops mental toughness and discipline that can carry over into other areas of life.
Anytime workout: If the weather is wet, cold, or dark out, the treadmill is a great way to get a workout, no matter the conditions, as it's often performed in the gym or at home.
Essential Tips for Safe and Effective HIIT Treadmill Training
Before we get into the workouts themselves. Here are some top tips on performing HIIT safely and effectively on a treadmill. Use these tips to help get the most out of your sessions while also reducing the risk of injury:
1. Warm-Up Properly: Never skip your warm-up! Start with 10 minutes of light jogging or brisk walking to gradually increase your heart rate and loosen up your muscles. Particularly for HIIT training, a good warm-up is so important to get your body and mind ready for the intense workout ahead.
2. Focus on Form: Maintain proper running form throughout your workout. Keep your head up, shoulders relaxed, and arms moving efficiently. Avoid holding onto the treadmill handles during high-intensity intervals, as this will impact your form (reduce the speed or gradient if required).
3. Use the Safety Clip: Always attach the safety clip to your clothing. This stops the treadmill if you slip or fall, preventing potential injuries.
4. Start at your current level: If you're new to HIIT or treadmill workouts, begin with shorter intervals and lower intensities. You can increase the duration and intensity of your workouts as your fitness improves.
5. Listen to Your Body: While HIIT is meant to be challenging, it shouldn't be painful. If you experience any sharp pain or anything that does not feel right, stop immediately and rest.
6. Stay Hydrated: Keep a drinks bottle handy so you can take sips during your rest intervals. Proper hydration is crucial for performance and recovery.
7.Cool Down and Stretch: After your HIIT session, cool down with 5-10 minutes of easy walking. Follow this with some gentle stretching to help prevent muscle soreness.
8. Respect Recovery: HIIT is intense, so give your body plenty of time to recover. 2-3 HIIT sessions per week is probably the maximum to aim for, with rest days or lower-intensity workouts in between.
Top 10 HIIT Treadmill Workouts for Maximum Gains
1. The Classic Pyramid
This workout gradually increases in intensity before tapering back down, creating a "pyramid" structure that challenges your endurance and speed.
Warm-up: 10 minutes easy jog
Main Set: 1 minute at 80% max effort ,1 minute recovery (light jog or walk) 2 minutes at 70% max effort, 1 minute recovery, 3 minutes at 60% max effort, 2 minute recovery, 2 minutes at 70% max effort, 1 minute recovery. 1 minute at 80% max effort.
Cool-down: 10 minutes easy jog or walk
Repeat the main set 2-3 times for a longer workout. This pyramid structure helps the body adapt to varying effort and duration levels.
2. Sprint Intervals for Speed Demons
This workout focuses on short, intense sprints to really get your heart pumping and improve your top-end speed.
Warm-up: 10 - 15 minutes easy jog
Main Set: 30 seconds sprint at 90% max effort 90 seconds recovery (light jog or walk) Repeat 8-10 times
Cool-down: 10 minutes easy jog or walk
As you get fitter, try reducing the recovery time, increasing the speed or increasing the number of repetitions. Remember to maintain proper form during sprints – pump your arms and lift your knees.
3. Hill Climb Challenge
Incorporating incline into your HIIT workout adds resistance, intensifying the intensity and strengthens your leg muscles at the same time.
Warm-up: 10 minutes easy jog (no incline)
Main Set: 1 minute at 5% incline moderate pace, 1 minute at 0% incline easy jog,1 minute at 6% incline moderate pace, 1 minute at 0% incline easy jog, 1 minute at 7% incline moderate pace, 1 minute at 0% incline, easy jog (Repeat 3-4 times)
Cool-down: 5 - 10 minutes easy jog (no incline)
This workout simulates outdoor hill training, providing excellent cardiovascular benefits and lower body strengthening. You have the benefit of changing the gradient of the hill - something that is difficult to replicate outside.
4. 20 Second Turnovers
A great workout designed to really help develop your max speed and leg turnover. These 20 second hard efforts are a fantastic way of boosting your speed.
Warm-up: 10 - 15 minutes easy jog
Main set - 20 seconds sprint at 90% max effort 20 seconds complete rest (straddle the treadmill or step onto the sides) Repeat 6 times Rest for 3 minutes Repeat the 4-minute set 2-3 times
Cool-down: 10 minutes easy jog or walk
As this is a very intense effort its really important to make sure you warm-up fully prior to starting, also take care when needing to step on and off the sides make sure you are happy doing this at slower speeds before starting this session.
5. The 30-20-10 Workout
This session varies the time of the interval and the intensity should also be varied.
Warm-up: 10 minutes easy jog
Main Set: 30 seconds at steady pace 20 seconds at hard pace 10 seconds at sprint Repeat 5 times without rest between, After 5 minutes, rest for 2 minutes. Repeat the entire sequence 2-3 times
Cool-down: 10 minutes eay jog
This workout improves your ability to change pace quickly, a valuable skill for runners, and works different intensity levels so you can get the feel of different efforts.
6. The Fartlek Fun Run
Fartlek, which means "speed play" in Swedish, this workout involves alternating between fast and slow running based on how you feel.
Warm-up: 10 minutes easy jog
Main Set: 30 seconds fast run, 90 seconds easy jog, 45 seconds fast run, 75 seconds easy jog, 60 seconds fast run, 60 seconds easy jog, Repeat the sequence 3-4 times
Cool-down: 5 - 10 minutes easy jog
The beauty of Fartlek training is its flexibility. Feel free to adjust the intervals based on how you're feeling that day.
7. The Power Walker's Workout
HIIT isn't just for runners! This workout gives you an intense session, without ever breaking into a run.
Warm-up: 5 - 10 minutes brisk walk
Main Set: 1 minute power walk at 5% incline, 1 minute regular walk at 0%, incline 1 minute power walk at 7% incline, 1 minute regular walk at 0%, incline 1 minute power walk at 8% incline, 1 minute regular walk at 0% incline. Repeat 3-4 times
Cool-down: 5 - 10 minutes easy walk
During the power walk intervals, pump your arms and take quick, purposeful strides. Feel free to adjust the incline based on your personal fitness level and ability.
8. The Treadmill-Bodyweight Combo
This workout combines treadmill sprints with bodyweight exercises for a full-body HIIT experience.
Warm-up: 10-15minutes easy jog
Main Set: 30 seconds sprint at 90% max effort ,30 seconds rest (step off the treadmill) 10 push-ups 30 seconds sprint at 90% max effort 30 seconds rest 20 bodyweight squats
Repeat the sequence 5-6 times
Cool-down: 10 minutes easy jog and light stretching
This combo workout targets both your cardiovascular system and some major muscle groups, providing a comprehensive training session. You can perform the push ups on your knees if you want to.
9.Every Minute On the Minute
This session keeps you accountable and pushes you to maintain intensity throughout the workout.
Warm-up: 5 - 10 minutes easy jog
Main Set: Minute 1: 45 seconds sprint at 80% max effort, rest for remaining 15 seconds, Minute 2: 30 seconds sprint at 90% max effort, rest for remaining 30 seconds, Minute 3: 20 seconds sprint at 95% max effort, rest for remaining 40 seconds. Repeat this 3-minute sequence 5-6 times
Cool-down: 5 minutes easy jog
This workout teaches you to pace yourself while still maintaining high intensity, a valuable skill for various sports and fitness activities.
Customizing Your HIIT Treadmill Routine
We have now covered multiple different Hiit treadmill workouts. However, it's key that you make them specific for you, so it's time to think about how to incorporate them into your fitness routine effectively. Here are some tips for customizing your HIIT treadmill training:
Assess Your Current Fitness Level: Be honest about where you're starting from. If you're new to HIIT or haven't been consistently active, start with the less intense workouts like the Power Walker's Workout or the Classic Pyramid.
Set Clear Goals: Are you aiming to improve your 5K time, lose weight, or boost overall fitness? Your goals will help determine which workouts to prioritize. Additionally, if it's a running time goal it can help you calculate paces to aim for.
Progressive Overload: Gradually increase the intensity, duration, or frequency of your workouts over time. This could mean adding an extra set or increasing the incline in the Hill Climb Challenge.
Listen to Your Body: While HIIT is meant to be challenging, it shouldn't leave you completely drained. If you're feeling overly fatigued, take an extra rest day or opt for a lower-intensity workout. Similarly if you feel any pain during or after a workout get an expert opinion such as a doctor or physiotherapist.
Track Your Progress: Keep a log of your workouts, noting things like maximum sprint speed, perceived exertion, and recovery time. This will help you see improvements over time and stay motivated.
Combine with other Training Methods: For a well-rounded fitness program, ensure you include some lower intensity exercise and strength training.
Nutrition Tips to Fuel Your HIIT Treadmill Sessions
Proper nutrition is crucial for getting the most out of your HIIT workouts and supporting recovery. Here are some tips to fuel your sessions effectively:
Pre-Workout Nutrition: Aim to eat a small meal containing both carbs and protein about 2 hours before your HIIT session. This could be something like a banana with peanut butter or Greek yogurt with berries.
Hydration: Drink water throughout the day, not just during your workout. Aim for light yellow urine as a sign of good hydration. If you are particularly heavy sweater you may wish to have an electrolyte drink for while you complete your workout.
Post-Workout Recovery: Within 30 minutes of finishing your HIIT session, consume a meal or snack that includes both protein and carbs. This could be a protein shake with fruit or a turkey sandwich on whole grain bread.
Balance Your Diet: Ensure your overall diet is balanced, with plenty of fruits, vegetables, lean proteins, and whole grains. This will provide the nutrients your body needs to perform and recover optimally.
Common Mistakes to Avoid in HIIT Treadmill Training
As you embark on your HIIT treadmill journey, be aware of these common pitfalls:
Skipping the Warm-Up: Always take time to warm up your muscles properly and gradually increase your heart rate before starting the main set and high-intensity training.
Overtraining: Be careful not to overdo it. 2-3 HIIT sessions per week is plenty, allowing for adequate recovery between workouts. Remember you want to have a balanced training programme.
Neglecting Form: Maintaining proper running form is crucial, especially during high-intensity intervals. Avoid hunching over or overstriding.
Ignoring Rest Days: Rest is when your body adapts and gets stronger. Make sure to include rest days and lower-intensity workouts in your routine.
Not Progressing: While consistency is key, make sure you're challenging yourself over time by gradually progressing an element of the workout, such as increasing speed, incline, or workout duration.
Neglecting Strength Training: While HIIT is great for cardio, don't forget to include strength training in your overall fitness routine for balanced development. This can help you become stronger and faster.
Conclusion
Congratulations! You're now armed with some awesome HIIT treadmill workouts that'll transform your fitness journey in 2024.
Remember, the key to success with HIIT is consistency and proper form. Start with the workout that excites and appeals to you most, and don't be afraid to challenge yourself as you progress.
HIIT treadmill workouts offer a time-efficient, highly effective way to improve your cardiovascular fitness, burn fat, and boost your overall health. By incorporating these varied routines into your fitness regimen, you'll keep your workouts fresh and challenging.
Treadmill running can be a great addition to an established running routine; from beginner to elite athletes, the Treadmill can add a new dimension to your training.
