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How to Incorporate High-Intensity Interval Training (HIIT) on a Treadmill

by Lester Shi on October 24, 2024

If you've been around the fitness scene for a while, you've probably heard of High-Intensity Interval Training, or HIIT. HIIT is a highly popular workout method that alternates short bursts of intense exercise with recovery periods. It's designed to maximise calorie burn, boost cardiovascular health and improve endurance in less time than traditional workouts.

On a treadmill, HIIT involves sprinting or running at high intensity for brief intervals, followed by walking or slow jogging for recovery. This type of training enhances fat burning and metabolic rate while utilising the treadmill's speed and incline settings to increase workout difficulty.

In this article, we'll be exploring ways of integrating HIIT into your treadmill workout, with sample exercise plans and different workout styles so you can decide the best choice for your workout.

HIIT Treadmill Workout Plan

Here's a simple yet effective HIIT treadmill workout plan designed to boost your cardio fitness and burn calories quickly:

  • 1. Warm-up: 5 minutes of brisk walking or light jogging at a comfortable pace (speed: 5-6 km/h).
  • 2. Sprint Interval: Run at 80-90% of your maximum speed for 30 seconds (speed: 12-16 km/h).
  • 3. Recovery Interval: Walk or slow jog for 1-2 minutes (speed: 5-6 km/h).
  • 4. Repeat: Alternate between sprint and recovery for 8-10 rounds.
  • 5. Cooldown: 5 minutes of slow walking to bring your heart rate down (speed: 3-4 km/h).

This plan can be adjusted by increasing or decreasing the intensity and recovery times based on your fitness level. It's a great way to keep your workouts dynamic!

Standard HIIT Interval

The standard HIIT interval on a treadmill is a straightforward and effective workout method. Here's a sample workout plan:

  • 1. Warm-Up: Start with a 5-minute warm-up, walking or jogging at a moderate pace (speed: 5-6 km/h) to prepare your muscles and increase your heartrate.
  • 2. Sprint Phase: Increase the treadmill speed to a high-intensity level (80-90% of your maximum effort, around 12-16 km/h) and run at this pace for 30 seconds. Focus on maintaining a strong, fast stride.
  • 3. Recovery Phase: Slow the treadmill speed to a brisk walk or light jog (speed: 5-6 km/h) and recover for 1 minute. Use this time to catch your breath and prepare for the next sprint.
  • 4. Repeat: Perform 8-10 cycles of the sprint and recovery phases. Adjust the sprint duration and recovery times based on your fitness level.
  • 5. Cool Down: Finish with a 5-minute cooldown, walking at a slow pace (speed: 3-4 km/h) to gradually lower your heart rate.

Hill Sprint HIIT Interval

  • 1. Warm-Up: Begin with a 5-minute warm-up, walking or jogging at a moderate pace (speed: 5-6 km/h) on a flat incline to prepare your muscles.
  • 2. Set Incline: Increase the treadmill incline to 5-8% to simulate running uphill. Adjust the speed to a challenging sprinting pace (80-90% of your maximum effort, around 10-14 km/h).
  • 3. Sprint Phase: Run at this high intensity for 30 seconds, focusing on powerful strides and maintaining good form despite the incline.
  • 4. Recovery Phase: Reduce the incline to 0% and slow the treadmill speed to a brisk walk or light jog (speed: 5-6 km/h). Recover for 1-2 minutes.
  • 5. Repeat: Perform 8-10 rounds of hill sprints followed by recovery periods.
  • 6. Cool Down: Finish with a 5-minute cooldown at a slow pace (speed: 3-4 km/h) on a flat incline.

Pyramid Interval

  • 1. Warm-Up: Start with a 5-minute warm-up, walking or jogging at a moderate pace (speed: 5-6 km/h) to prepare your body.
  • 2. Build Up:
    • Sprint at high intensity (80-90% of your maximum effort, speed: 12-16 km/h) for 30 seconds.
    • Recover with a brisk walk or light jog (speed: 5-6 km/h) for 1 minute.
    • Gradually increase sprint time by 15 seconds each round, up to a peak of 90 seconds, with equal recovery periods.
  • 3. Peak Phase:
    • Perform the longest sprint (90 seconds) and recovery.
  • 4. Descend:
    • Decrease sprint time in 15-second increments (75 seconds, 60 seconds, 45 seconds, 30 seconds) with equal recovery periods.
  • 5. Cool Down: End with a 5-minute cooldown, walking at a slow pace (speed: 3-4 km/h) to gradually lower your heart rate.

Tabata Treadmill Interval

  • 1. Warm-Up: Begin with a 5-minute warm-up, walking or jogging at a moderate pace (speed: 5-6 km/h) to prepare your muscles.
  • 2. Tabata Protocol: Set the treadmill to a high intensity (90-95% of your maximum effort, speed: 12-16 km/h) for the workout phase. Perform the following cycle:
    • Sprint: Run at the high intensity for 20 seconds.
    • Rest: Slow the treadmill speed to a brisk walk or complete stop for 10 seconds.
  • 3. Repeat: Perform the sprint and rest cycle for a total of 8 rounds (4 minutes).
  • 4. Cool Down: Conclude with a 5-minute cooldown, walking at a slow pace (speed: 3-4 km/h) to bring your heart rate down gradually.

Fartlek Workout

  • 1. Warm-Up: Start with a 5-minute warm-up, walking or jogging at a comfortable pace (speed: 5-6 km/h) to prepare your body for the workout.
  • 2. Fartlek Intervals:
    • Begin with a steady jog (speed: 6-8 km/h) for 5 minutes.
    • Alternate between periods of faster running (speed: 10-14 km/h) and slower jogging (speed: 6-8 km/h) for the next 20 minutes. The faster intervals can range from 1 to 3 minutes, followed by equal or slightly longer recovery periods at a slower pace.
  • 3. Variation: Adjust the intensity and duration of the faster intervals based on your fitness level and goals.
  • 4. Cool Down: End with a 5-minute cooldown, walking at a slow pace (speed: 3-4 km/h) to gradually lower your heart rate.

Advantage of HIIT on Treadmill

HIIT on a treadmill is an ideal workout for those with a busy schedule. A typical HIIT session can be completed in 20-30 minutes, yet it provides the same calorie-burning benefits as longer, steady-state cardio sessions. This makes it perfect for people who need an effective workout in a limited timeframe.

Another advantage is that treadmill HIIT allows for precise control over speed and incline, enabling you to create a highly tailored workout that suits your fitness level. You can switch between intense sprints and recovery walks with just the push of a button.

Moreover, the afterburn from HIIT continues to burn calories even after your workout, making it a highly efficient form of exercise for weight loss and muscle toning. It's a quick, powerful way to stay fit on a tight schedule.

Conclusion

Incorporating HIIT into your treadmill routine offers a time-efficient way to boost your fitness and burn calories. With various interval types like standard, hill sprints and Tabata, you can tailor your workouts to meet your goals and keep things exciting.

For more insights on treadmill workouts and comparisons with outdoor running, check out our treadmill vs. outdoor running guide. If you have any questions or need personalised advice, feel free to contact us.

Tag: cardio, treadmills

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