HIIT Treadmill Workout for Weight Loss: Beginner to Advanced

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High intensity interval training is one of the most successful ways to improve the treadmill workouts (HIIT).

By adding HIIT to your workout schedule, you will achieve even more cardiovascular health and wellness benefits and even more calories in your workouts. Find out how you can do HIIT treadmill workouts with no problems with your fitness levels.

A lot of questions beginners ask are on HIIT treadmill exercise Mph, calories burned in 30 minutes, etc. You’re going to find them specifically answered here.

To stay on the right track, we’ve found some great ideas of workout for beginners-friendly HIIT treadmill exercise that you can do on the treadmill to ensure regular workouts. They’re just as great for those of you who practice in the gym anyway as they’re looking for some suggestions to improve your current workout routine.

How Often Should A Beginner Do HIIT Treadmill Workout?

With the appropriate training and nutrition, the HIIT treadmill is a fantastic option for enhancing your cardiovascular fitness, but it’s also extremely taxing on the body. These strenuous activities will leave you exhausted for a day or two, so make careful not to overtrain or push yourself beyond your limits.

This is a good way to increase your cardiovascular fitness while having fun. You may start with less-intense exercises (such as walking at a moderate pace) until you’ve gained enough endurance to tackle it a bit more seriously (for example, going for a run at a faster speed).

Performing three high-intensity interval training sessions each week is the optimal method to lose extra weight. You should be able to complete one of these workouts every day without overtraining. For every other workout, take a day off.

A week might be defined as, for example, a high-intensity interval training (HIIT) workout on the treadmill Monday through Saturday. On Tuesday, Thursday, Friday, and Sunday you would rest.

How High Intensity Interval Training (HIIT) function

When you do steady-state aerobic exercise, you are mainly using slow-twitch muscle fibers tissue that provide contractions for endurance workouts.

When you switch to a high-intensity burst of movement, like a sprint, the fast-moving muscle mass fibers often come into action. If you haven’t been through intense times, this is a new challenge. Your body will surely develop new muscle and energy systems to meet new needs.

When you do a high-intensity interval training workouts, you raise your fast-twitch muscle fibers while not exhausting them.

The effect of the intense variety will hold your heart rate up for a few minutes, even as you turn back to the lower intensity mission. You will be helping the body to build new muscle tissue during recovery and help you reach maximum heart rate .

The Benefits of a High-Intensity Interval Training (HIIT) Treadmill Workout

High-intensity running times have been compared to moderate long-distance runs in scientific research. They discovered that for workouts of the same length, HIIT produced far greater training results.

Your overall aerobic ability can improve much faster than with a low-intensity endurance exercise because the amount of oxygen the body can use ( ) is increased.

1 Your body’s ability to cope with increased lactic acid accumulation in the muscles improves. Instead of going to your fat stores, sugar is more easily consumed by your muscles. two and three Interval training paired with eating slightly more calories than you burn has been shown in some studies to have an anabolic effect, assisting you in gaining lean muscle mass. The same is true of steady-state cardio, which is catabolic over time.

4 According to a 2018 report, an 8-week high-intensity interval training program improves cardio-respiratory health in people with heart disease, hypertension, asthma, diabetes, and obesity. One of the most significant advantages of performing an HIIT workout is that you can achieve full health benefits in the shortest amount of time. Exercises typically last for 30 minutes or less.

Weight Loss with HIIT Treadmill Workout

You must first determine your maximum heart rate before deciding your fat-burning region.

220 minus your age equals your maximum heart rate.

When you’re 50 years old, for example, the maximum heart rate is 170 beats per minute (220 – 50 = 170).

Your fat-burning region is usually seventy percent of your maximum heart rate.

Some people will need to reach around 81 percent of their maximum heart rate to join the fat-burning region, while others would only need to reach 60 percent.

Warmup exercises: Before beginning high-intensity bursts, jog or walk for 10 minutes on the treadmill to do warmup exercise.

  • Increase the pace to a very difficult level. We recommend speeds of 8 to 10 mph. For half a minute, run as hard as you can.
  • Reduce the pace to 3 to 4.5 mph and walk for 60 seconds to recover.
  • Each cycle consists of an all-out effort followed by a period of rest. Make a five- to eight-cycle plan.
  • Allow yourself 5 minutes to cool down at a leisurely pace.

Recommended beginner hiit treadmill

Best Interval Training Treadmill

Sunny Health & Fitness T 7724 Heavy Duty Treadmill for HIIT Workout

Key Features

  • Maximum weight capacity: 240 lbs.
  •  Walking space: 51 L x 18.5 W
  • Great quick-reading buttons
  • Heavy-duty folding treadmill.
  • Big surface, big button, big handrails
  • Keep track of gains and losses on easy-to-read multi-display console.
  • Displays: calories, pace, distance
  • Conveyor wheels can be quickly shifted
  • Folding and unfolding with soft drop mechanism

HIIT Treadmill Workout Plan Based on Intensity Level

High intensity interval training (HIIT) includes alternative workout and rest sets. Here, we discuss sample workout plan.

According to a study by 2020, HIIT workouts can minimize body fat and burn calories effectively in a shorter workout time period.

The aim is to work extra hard and recover in exercise blasts for a short period of time. This combines a large amount of calories, which aids in weight loss.

Furthermore, the body tries after an HIIT routine to return to a natural state of rest. It metabolizes the fat of the body for energy.

How can HIIT be done on a walking Treadmill?

  • Put the treadmill in order to keep it flat. Walk 5 minutes to warm up at 2 miles per hour.
  • For thirty seconds, run at 9 to 10 mph.
  • For 60 seconds, walk at 3 to 4 mph.
  • Five to ten times to repeat.
  • Walk for five minutes at 2 mph to refresh.

Alternate between jogging and sprinting for more advanced training. You can also extend each high-intensity collection by a few minutes. Rest intervals should preferably be twice as long as high-intensity intervals.

Level 1 HIIT Cardio Training Plan  – for staying tuned Novice

If you’ve already built up enough basic stamina, this HIIT cardio training plan is for you:

  • 4 rounds of high-intensity interval training (HIIT) cardio
  • 1: 2 load-to-recovery ratio
  • You’ll need 22 minutes to complete this task.

Let’s get this ready to have fun, newbie:

  • Do 5 minutes of low-intensity cardio to warm up (level 3-4)
  • Loading phase: 60 seconds of medium-high intensity cardio (level 7-8)
  • Recover phase: 2 minutes of low-intensity aerobic exercise (level 3-4)
  • Repeat for a total of four rounds.
  • Cool-down: 5 minutes of low-intensity exercise (level 3-4)

You will be ready for level 2 after doing this type of training three days a week for about a month.

Level 2 HIIT Cardio Training Plan – for Advanced workout stay tuned

Have you completed the Level 1 High-Intensity Interval Training (HIIT) Aerobic Workout Plan? Congratulations, you’ve now earned the title of advanced level!

  • 6 rounds of high-intensity interval training (HIIT) cardio
  • One-to-one load-to-recovery ratio
  • Estimated time: 22-26 minutes

Let’s get this workout started:

  • Do 5 minutes of low-intensity cardio to warm up (level 3-4).
  • Load phase: 60 seconds of high-intensity cardio (level 8-9)
  • Recovery phase: 60 seconds of low-intensity cardio (level 3-4)
  • Repetition: Do 6-8 more rounds.
  • Cool-down: 5 minutes of low-intensity exercise (level 3-4)

You’ll be ready for level 3 after around a month of doing this training three days a week.

Level 3 HIIT Cardio Workout Plan – for those who stick with it

Have you completed the Level 2 High-Intensity Interval Training (HIIT) Aerobic Workout Plan? You have earned the title of JEDIMEISTER of the HIIT sticker.

  • 8-10 rounds of high-intensity interval training (HIIT) cardio
  • One-to-one load-to-recovery ratio
  • Estimated time: 26-30 minutes

Let’s get this party started:

  • Do 5 minutes of low-intensity cardio to warm up (level 3-4)
  • The load process consists of a 60-second high-intensity aerobic workout (level 9-10)
  • Recovery phase: 60 seconds of low-intensity cardio (level 3-4)
  • Repetition: Do 8-10 more rounds.
  • Cool-down: 5 minutes of low-intensity exercise (level 3-4)

You can now incorporate this high-intensity interval training into your training schedule three days a week for as long as you want. 

Finally: 12 minute HIIT sprint sample workouts on the treadmill (quick favorite workout)

My 12-minute high-intensity interval training sprints workout is so quick that you’ll recall it even the day after a “special” event:

  • Go for a 40-second “all-out” HIIT sprints followed by a 20-second recovery time.
  • Now it’s time to get back to work!
  • Do it a total of 12 times. Before you begin, make sure you warm up. You can turn to a fast, sharp strength training session if you like.

Safety Precautions

You’ll definitely take a breath at the highest setting so hard you can’t talk. After treadmill exercise, you can feel higher heart rate After 1-2 minutes at recovery environment, your heart rate can still be somewhat elevated, but your breathing has actually returned to a speed where you can speak again in a minimum of short sentences.

If you have a chronic health and wellness condition, or other mobility limitations, ask a medical professional if a plan is appropriate to you.

Although this preparation is used with fitness centers in clinical and rehabilitation setups, it is demanding.

HIIT is a leading exercise form, reports American Sports Medicine College. But several respondents found that this brings with it a risk of injury.

This is particularly true for people with little or less fitness experience. You need to be able to use good walking skills and run at the chosen speed and slope to be safe on the treadmill. You can opt to hit a stationary bicycle. If you’re bored doing monotonous exercises, check out posts on the best treadmills with TV for engaging workouts.

So keep pushing your body in new ways to get the results you want from your treadmill workouts, take a break and play with various shapes, interval sizes, speeds, and slopes as well, and if you’re having trouble with your treadmill belt particularly slipping, check our post on How to repair a treadmill belt.

Frequently Asked Questions Regarding HIIT Training on Treadmill

What does a high-intensity interval training (HIIT) treadmill workout necessarily involve?

You’re already familiar with the dreaded treadmills if you’ve ever visited a gym. One of the most widely used pieces of workout equipment is the treadmill. Normally, you’d just jump on it and run, run, run until you’re out of breath. 

Running on a treadmill becomes very repetitive, very quickly, even though you want to listen to your favorite music or podcast when doing so. Are you prepared to add some spice to your life? Allow us to introduce you to our high-intensity interval training (HIIT) treadmill workout.

HIIT stands for high-intensity interval training, which consists of short bursts of exercise at full capacity accompanied by brief periods of rest. HIIT treadmill workouts are designed to replace long treadmill runs with a series of shorter, more productive exercise sessions. You’ll feel the burn as the minutes tick away with HIIT treadmill workouts.

Adding HIIT elements to your daily treadmill routine will make your next trip to the gym even more difficult, whether you are time-constrained or have a full half-hour to spare. But don’t just take our word for it; put it to the test.

How can high-intensity interval training (HIIT) treadmill exercises help you lose weight?

High-intensity training has been shown to be much more effective for weight loss than moderate-intensity exercise. That’s because working out at a high intensity burns fat not just during the workout but also afterward. 

Excess post-exercise oxygen consumption (EPOC), also known as the afterburn effect, ensures that you’ll continue to burn calories long after you’ve finished exercising as your body recovers its oxygen levels. That’s some shrewd sweating going on there.

Running is an ideal way to lose weight. The problem is that when we use the treadmill, we always run on autopilot, at a steady tempo, and we don’t really push our bodies sufficiently to see a real metabolic boost.

When you consider how easily the body adapts to new habits, it’s easy to see why getting creative with your treadmill workout is so critical. You must not only force yourself but also keep your body guessing by adding variety to the mix if you want to burn fat effectively.

Teadmill exercises with high-intensity interval training (HIIT) are perfect for those looking to burn calories and lose weight. This style of workout incorporates the best aspects of intense exercise and strength training, pushing you to push yourself harder and further and, as a result, increasing the quality of your workout.

Why do you do this High-Intensity Interval Training Workout on the Treadmill?

Sprinting workout on a treadmill or outside will train the fast-twitch muscle fibers in your legs and glutes, give you the “look” you want, torch fat from your whole body, boost your cardiovascular fitness, and you’ll reap the fat-burning benefits long after you step off the treadmill.

You don’t have to be a great runner to reap the benefits of this workout’s calorie and fat-burning potential, so give it your all.

How Long Do You Spend on the Treadmill?

Boredom is, predictably, one of the most common complaints. To hold it at bay, Rainsberger recommends opting for shorter, scheduled sessions two or three times a week rather than super-long runs (which should be reserved for the outdoors).

According to Korn, our bodies adjust easily to new fitness routine, so make sure you spend at least some of your workout pushing yourself to try a new pace or incline environment. If you’re doing a steady-state workout and not a grueling interval training, you can also turn to your Netflix queue, according to Rod Wilcox, a running coach and personal trainer at Harbor Square Athletic Club in Edmonds, Washington.

Depending on the genre you’re watching, most TV episodes last 30 minutes to an hour, so it’s the ideal time to do double-duty.

On a treadmill, what is the safest way to run intervals?

For HIIT treadmill workouts, longer periods of 4 minutes are preferable to shorter intervals of 15 to 60 seconds. Advanced runners should train at high, sprint-like intensities on the treadmill. To sprint on a treadmill comfortably and without risking injury, they need a certain level of running technique and experience.

Furthermore, if your tempo isn’t too fast, it’s easier to manually change the speed between intervals. There have been experimental studies that have determined the rate at which you should conduct your HIIT intervals in order to get the best performance.

Is it true that doing high-intensity interval training on a treadmill would help you lose weight?

HIIT has been shown in studies to burn more fat in a shorter period of time and help optimal weight loss. Even after you’ve done your workout, you’re still burning calories. The “afterburn,” or excessive post-exercise energy intake, is a term used to describe this phenomenon.

Depending on your workout schedule, you can expect to lose 2-5 pounds every week. People who were very overweight were able to lose 10 to 15 pounds.

On a treadmill, how long do you do high-intensity interval training (HIIT)?

It all depends on what you want to do. However, the best HIIT workout plans are between 20 and 30 minutes long.

How many calories do you burn on the treadmill while doing high-intensity interval training (HIIT)?

It all depends on how hard you’re going and how steep the incline is. Walking at 2 mph on a 16 percent incline burns about 6 calories per minute, while running at 6 mph on a flat deck burns about 2 calories per minute.

Is high-intensity interval training (HIIT) on a treadmill effective?

Yes, as opposed to steady-state exercise, HIIT on the treadmill is a more powerful and efficient way to burn fat.

Is it safe to do high-intensity interval training (HIIT) on a regular basis?

If you don’t have a pre-existing heart condition, HIIT is a great, safe, and reliable workout, but you don’t have to do it every day. Limit yourself to a couple of days per week.

Final Thoughts

A treadmill is an ideal way to burn calories and lose weight when used as a type of aerobic exercise.

Chat with a certified personal trainer if you’re not sure what sort of treadmill exercise is right for you. They will work with you to develop a treadmill weight loss program that is tailored to your needs.

Combine treadmill exercises with strength training for the best performance. Both types of exercise can help you lose weight and improve your overall health.

Before starting a new fitness program, consult with your doctor if you’re new to exercise or just haven’t exercised out over a long time.

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