Ah, the old standby – the treadmill. Used for decades to get a good jog in, a brisk walk or to just hang laundry on as you got bored with it. However, you can get a decent HIIT workout on a treadmill that will test your limits. All the while strengthening your heart and burning calories for hours.
High-intensity interval training (HIIT) workouts consist of performing a strenuous exercise or set of exercises for a set amount of time, then resting or decreasing the effort for a set amount, then repeating. HIIT workouts are great because they allow you to burn hundreds of calories in a short period of time. And, they keep burning calories long after you finish.
HIIT Workout on a Treadmill
You may not think it is feasible to get a HIIT workout on a treadmill. However, if you need a quick workout and a treadmill is readily available, consider one of these two options.
Workout One
- Warm up on the treadmill for 5 – 10 minutes, steadily increasing the speed to 3.5 – 4.5 miles per hour.
- Once you are fully warmed up, increase the treadmill speed to 8.0 – 10.0 mph (or whatever you are comfortable sprinting).
- Sprint for 45 – 60 seconds, then lower the speed back down to 3.5 mph
- Walk at this pace for 45 – 60 seconds
- Increase the treadmill speed back up to 8.0 – 10.0 mph.
- Sprint for 45 – 60 seconds, then lower the speed back down to 3.5 mph
- Walk at this pace for 45 – 60 seconds
- Repeat this for a minimum of 20 minutes
Workout Two
NOTE: Please use this workout option with caution. If you are not in good shape already, you could take a nasty fall. Always use the hand bars on the treadmill when jumping on or off it. And, of course, always have the safety key tethered to you.
- Warm up on the treadmill for 5 – 10 minutes, steadily increasing the speed to 3.5 – 4.5 miles per hour.
- Once you are fully warmed up, increase the treadmill speed to 8.0 – 10.0 mph (or whatever you are comfortable sprinting).
- At this point, instead of lowering the speed down to 3 mph (which truthfully, is a pain in the butt), using the hand bars, lift yourself up and jump to the sides of the treadmill, straddling the treadmill with both feet.
- Rest in this position for 45 – 60 seconds.
- Next, CAREFULLY jump back on to the treadmill at a full sprint.
- Sprint for 45 – 60 seconds, then jump back off.
There you have it. A quick, calorie-burning HIIT workout on a treadmill without leaving your home. Give it a try. Just remember to always use the treadmill safety key when performing either of these workouts. I would hate for someone to get hurt.
