Long, slow cardio is out, and HIIT is in! Does that mean you should never set foot on a treadmill again? No way. Just adapt your treadmill sessions to create a high intensity interval effort which blasts fat and burns calories… all in much less time than a jog. Here are 3 HIIT treadmill sessions you can try next time you’re on the treadmill.
A sprint session on the treadmill is an amazing way to burn calories and reduce body fat. But it will also target your bum and legs, almost like a strength training session. So that’s cardio, conditioning, AND strength all in one? Yes please!
Key focus: make the sprint efforts as intense as you can (that’s why the recoveries are programmed in).
0:00-5:00 minutes: Warm up with fast walking and then jogging at a reasonable pace. This will be roughly the pace you use in your recovery periods during the session.
- 5:00-5:15 Crank the treadmill up to your sprint speed. It will take about 15 seconds to get up to speed.
- 5:15-5:45 Sprint hard for 30 seconds
- 5:45-6:00 Take the treadmill down to your recovery jog speed
- 6:00-7:00 Run at your recovery pace for one minute.
- Repeat the 30 second sprint/ 60 second recovery for 8 rounds total.
- After your 8th sprint, bring the treadmill down to your recovery speed, jog for 2 minutes, then bring it to a walk and walk for 2 minutes.
15 Minutes, Three Ways
This treadmill HIIT session only takes 15 minutes, but there are 3 varieties to keep you occupied. As you can see, each option reduces the recovery time. So we suggest you start with option 1 and work up as you get fitter.
Key focus: stick to the sprint/recovery timings as strictly as you can, because this is where the magic of interval training happens.
3 minutes: walk then jog to warm up.
Option 1: sprint for 20 seconds/jog for 40 seconds, 10 rounds total
Option 2: sprint for 30 seconds/jog for 30 seconds, 10 rounds total
Option 3: sprint for 40 seconds/jog for 20 seconds, 10 rounds total
2 minutes: walk to cool down
This is one of those sessions that seems OK at the time…but you’ll know about it at the end! The reward comes in getting fitter, fast. Do this session a few times and you’ll be amazed at how quickly you adapt.
Key focus: concentrate! You need to focus on what you’re doing.
- 4 minutes: walk and jog to warm up.
- Set the treadmill to 11% incline, and 11 kph speed. Run for 15 seconds
- Jump to the side of the treadmill (so you are straddling the moving belt) and rest for 15 seconds **please be careful**
Repeat this 15 seconds on/15 seconds off pairing for 11 minutes (if you lose count, just remember you are looking for “15:00” on the display!)
- Hit the speed button to bring the speed down.
- Once you’ve got the speed under control, bring the incline down.
- Jog and walk for 3-5 minutes to recover.
Not enough for you? Try the same idea but with 12/12/12 (12%, 12 kph, for 12 minutes)…or more!
Let us know if you try any of these... and of course how you find it!