High intensity interval training (HIIT) has grown in popularity significantly over the past several years. With the correct training, form and procedures, one can build strength and stamina effectively and efficiently utilizing high intensity interval training.
A great thing about this type of workout is that it is versatile for several different environments – with or without equipment. Using a treadmill is one of the easiest and most effective ways to do a high intensity interval workout routine, though it often goes overlooked.
The warm up is the most important part of your workout – without it, you may become seriously injured!
Begin with a brisk walk or a very light jog on the treadmill. You should feel your heart rate elevate and your body become warm. This should take about 3-5 minutes. Once you’re slightly winded, jump off the treadmill to do some good stretches in your arms and legs. Never stretch before a warm up: think of your body as a rubber band… a cold, stiff rubber band is more likely to snap than one that’s been gently worked and warmed before a full extension.
Work Followed by Recovery, Then Repeat
High intensity interval training is really simple, really. Essentially, you’re going to push yourself really hard and then allow your body to rest before doing it all over again.
First, you will have to find a speed on the treadmill that is working you at your max. Run this full speed for 30 seconds, and then slow to a walking pace for 30 seconds. This is typically at about 3.5mph.
Repeat this thirty seconds of hard work followed by 30 seconds of recovery. This equals one repetition. For a proper high intensity treadmill workout, you’ll do 10 repetitions.
If you’re feeling like you’re in excellent shape, you can do however many it takes to go for approximately 20 minutes.
Increase the Duration, Or Add Some Incline
As your body becomes accustomed to this type of workout and you need a new challenge, feel free to throw in an incline when you’re halfway through (around the fifth rep). Or, simply increase the amount of time you’re running, and decrease the amount of time you’re recovering. Toy with it to determine what pushes you in a healthy way, without putting your body at risk.
The cool down portion of the workout is just as important as the warm up, so do not skip it. Just like it’s not great for your body to go to high intensity training without a proper warm up and stretch, it’s bad for your heart to go from beating hard and at an elevated rate to resting completely. For that reason, when your last rep has been completed, begin a 3-5 minute cool down walk or light jog before jumping off the treadmill.
Don’t toss the treadmill just because you want high intensity workouts… think outside of the box and you’ll find that a treadmill is the perfect tool for a high intensity interval training routine.
For more Cardio Workouts, check out our articles here.
Would you try a HIIT treadmill workout?