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How To Do Hiit Workout On Treadmill?

Published by Kieran
Last Updated on November 3, 2021

Hiit workout is one of the most popular forms of cardio workouts. It is a type of workout that uses high intensity interval training. The workouts are typically short and intense.

The main goal of this form of workout is to maximize your fitness within time constraints. In most cases this is done by working out at an extremely high intensity level followed by a period of rest.

 A HIIT workout on treadmill is one of the most common forms of workouts in the gym. Unlike other cardio workouts HIIT workouts are normally done on a treadmill.

Treadmills are some of the most popular and convenient cardio exercise equipment. These are also some of the most affordable.

High intensity interval training (HIIT) is a great way to burn fat and build stamina and endurance. The beauty of HIIT is that you can get a great workout in a short amount of time.

(For example, you can fit a 30-minute workout into your lunch hour.) HIIT can be done with running but there are various other exercises that you can use, including the treadmill.

Basic HIIT treadmill workouts for beginners

Workout #1

  • Warm-up by starting with a walk and work your way up to a light jog for 5-10 minutes.

Brisk walking or jogging is a great way to get your body ready for a workout. It helps to open up your breathing passages, loosen stiff joints, and stimulate the muscles you'll be using during exercise.

Start slowly and gradually work up to a brisk walking pace of 3.5 miles per hour or a light jog of 4.8 miles per hour. Increase your speed as your body becomes more warmed up and you feel ready.

  • Run at 7-9 mph for 30 seconds to 1 minute.

To run at 7-9 mph for 30 seconds to 1 minute on a treadmill , start by setting the treadmill to, or adjusting the incline to, 7 mph. Then, press the start button.

Walk for 3-5 minutes to warm up. To run, increase the speed to 8 mph for one minute. Then, increase the speed to 9 mph for 1 minute.

Then, decrease the speed back down to 7 mph for 1 minute, and then walk for 3-5 minutes to cool down.

  • Walk at 3.5-4 mph for 2 minutes.

Walking is a great cardio exercise for weight loss, but it’s not the best exercise for burning through fat. If you have time, walking at a fast pace can help, but if you’re short on time, walking at a slower pace for longer periods will burn more fat.

Start out by walking at 3.5-4 mph for 2 minutes. Then, pick up the pace to 4.0 mph and continue for 2 minutes. Next, walk at 4.5 mph for 2 minutes, then 4.75 mph for 2 minutes. Finish your walk with 2 minutes at 5 mph.

  • Repeat this cycle 7 more times.
  • If the work interval isn’t enough of a challenge, you can add a slight incline to the treadmill.
  • Cool-down by walking for 5 minutes.

Workout #2

  • Warm-up for four minutes at a walk or light jog.
  • 5-minute hill run at 2% incline.
  • Walk for 90 seconds at no incline.
  • 4-minute Tabata interval: 20 seconds at your maximum speed, then rest for 10 seconds. Hop onto the sides of the treadmill for rest periods. Repeat for 8 total rounds.
  • Walk for 90 seconds.
  • 3-minute run at 2% incline.
  • Walk for 90 seconds.
  • 2-minute sprint at at 4% incline.
  • Walk for 90 seconds.
  • 1-minute sprint at no incline.
  • Cool down with a 3-minute walk or light jog.

Airbike, rower and skierg Hiit workouts

Treadmills are a great way to get in shape, and they’re also great for working at home. We’ve talked about how to use a treadmill for cardio and how to use a treadmill for weight loss, but what if you want the best of both worlds?

This is where treadmills with built-in exercise bikes and rowing machines comes in. These machines provide you with a workout that is similar to HIIT routines and can help you burn fat faster.

Airbike workout

The airbike is an increasingly popular piece of gym equipment. Not only is the machine an effective way to get lean, it also has the added bonus of being a good cardiovascular workout, too.

Besides the obvious health benefits, the airbike also has other advantages over other pieces of high-intensity equipment.

AirBike is a cardiovascular workout machine that is similar to the cross-trainer. The main difference is that it uses a fan to create resistance as you pedal.

This AirBike will burn fat and calories, and will help tone your upper body, especially your arms and shoulders. The AirBike is the perfect cardio workout machine to get your heart pumping and help you achieve your fitness goals.

Rower machine

When it comes to the rowing machine, there is more than one way to do an effective workout. If you want to work your core and arms, you can do a rowing workout by using a rowing machine interval training program.

And if you want to boost muscle strength and endurance, you can include strength-training elements in your rowing routine.

The rower is one of the best cardio machines around, and adding high intensity intervals can make your heart rate soar, but can also burn a ton of calories.

To do so, you need to alternate between a high-intensity sprint and a recovery period. This is called a HIIT workout.

Begin your workout by warming up for five minutes, then perform the following intervals: sprint for 30 seconds, recover for 60 seconds, and repeat for 20 minutes.

Skierg machine

The Skierg machine takes the HIIT philosophy to another level, in that it combines hiit training with weight resistance. The result is a machine that can be used to burn fat and build muscles.

Skierg machine workouts is hitting your max heart rate and then recovering at a low heart rate. Skierg machine workouts can be completed in 20-40 minutes, and you can do them at home.

As part of their annual fitness challenges, thousands of people are buying skierg machines in their homes.

The goal is to exercise less and lose weight fast, and a skierg machine is supposed to help you achieve this. While your heart rate increases, you challenge your muscles to lift and lower your body weight repetitively.

This is a great exercise for people who don't have time to go to the gym, but it also helps to develop and maintain strength, energy, coordination, and flexibility.

Is HIIT on a treadmill effective?

The idea of High-Intensity Interval Training (HIIT) on a treadmill may sound like a myth, but it's actually one of the most effective ways to gain fitness in the shortest amount of time.

With HIIT workout, you alternate between short bursts of intense exercise (such as running at full speed) and low-intensity rest periods (such as walking or standing still) for a specific period of time.

High-intensity interval training (HIIT) on a treadmill may be a great way to burn calories and boost heart health. But is it effective for weight loss? That depends on your goals.

If your goal is to lose weight as quickly as possible, HIIT will help you burn more calories than regular cardio.

You could also try weight training to add muscle mass and boost your metabolism. This method has been shown to be very effective at burning fat and building endurance.

About the author
Published by Kieran
A star athlete during his school days, Kieran quickly excelled at sports and in particular; football. Kieran's true passion lies in home exercise equipment, and so was was built as a source for all of Kieran's thoughts to be put down on a medium. Here he guides you through various nuances of working out at home, tips, guides, reviews and more.The only other thing Kieran enjoys more than working out, is writing about it.
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