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29 Mar 2021 10:00:53 UTC
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Running HIIT Routine for the Treadmill
Equipment : Treadmill
Warm Up. Begin with a warm up by jogging for 2 minutes. If you’re more of a jogger than a runner, go ahead and walk for the first few minutes.
Intervals. This is a suggested interval workout using both incline and speed changes. But adjust it if you need to use one or the other – and feel free to lower the speeds if you find that they’re too challenging for you.
Interval – Run at 10 MPH for 30 seconds at an incline of 2. Then rest for 30 seconds by stepping to the side of the belt. Repeat for 4 minutes.
Active Recovery – Run at 6 MPH for 2 minutes at an incline of 1.
Repeat this cycle three times. The second time raise the incline to 3. The third time keep the incline at 2.
Cool Down. Cool down by jogging or walking for 2-5 minutes. The goal is to get your heart rate as close to resting as possible.
Altogether this workout lasts 25 minutes. If you want to run longer you can repeat the cycles to extend your time. You can also make the workout shorter by only doing 2 of the complete cycles.
This will give you a quick workout that also delivers results. High intensity interval training has been shown to be very effective and help participants to be able to run faster for longer. And if you’re trying to lose weight while holding on to lean muscle tissue you’ll find that HIIT is an excellent method for doing so.
Warm Up. Begin with a warm up by jogging for 2 minutes. If you’re more of a jogger than a runner, go ahead and walk for the first few minutes.
Intervals. This is a suggested interval workout using both incline and speed changes. But adjust it if you need to use one or the other – and feel free to lower the speeds if you find that they’re too challenging for you.
Interval – Run at 10 MPH for 30 seconds at an incline of 2. Then rest for 30 seconds by stepping to the side of the belt. Repeat for 4 minutes.
Active Recovery – Run at 6 MPH for 2 minutes at an incline of 1.
Repeat this cycle three times. The second time raise the incline to 3. The third time keep the incline at 2.
Cool Down. Cool down by jogging or walking for 2-5 minutes. The goal is to get your heart rate as close to resting as possible.
Altogether this workout lasts 25 minutes. If you want to run longer you can repeat the cycles to extend your time. You can also make the workout shorter by only doing 2 of the complete cycles.
This will give you a quick workout that also delivers results. High intensity interval training has been shown to be very effective and help participants to be able to run faster for longer. And if you’re trying to lose weight while holding on to lean muscle tissue you’ll find that HIIT is an excellent method for doing so.
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