7 Essential HIIT Treadmill Workout for Beginners in 2023

Are you determined to kickstart your fitness journey in 2023 but not sure where to begin?

Look no further than these 7 essential HIIT treadmill workouts for beginners.

• HIIT treadmill workouts are an efficient way to burn calories and improve cardiovascular health.
• The convenience of a treadmill allows you to take your workouts indoors.
• These essential routines provide a progression from beginner to advanced.
• Alternating periods of high intensity with recovery develop cardio endurance.
• Proper warm-up, cool-down, shoes, and form prevent injury.

High-intensity interval training, or HIIT, is a powerful way to burn calories and improve cardiovascular health.

With the convenience of a treadmill, you can take your workouts to the next level without worrying about harsh weather conditions or crowded gyms.

Whether you’re new to HIIT or an experienced gym-goer, these workouts provide a challenging yet achievable routine to help you reach your fitness goals.

Don’t wait any longer to take action towards a healthier lifestyle and try these HIIT treadmill workouts for beginners in 2023.

What Is a HIIT Workout?

HIIT is a style of workout that alternates periods of intense exercise with short recovery periods.

This style of training is extremely effective at burning calories, increasing cardiovascular fitness, and improving overall body composition.

With the popularity of HIIT workouts on the rise, it’s no surprise that many people are curious about this high-intensity style of training.

If you’re interested in trying out HIIT training yourself, there are many classes and online resources available to help you get started.

If you want to maximize the benefits of a HIIT workout, incorporating weightlifting or body lifting beforehand is key.

7 Essential HIIT Treadmill Workouts For Beginners

The HIIT Running Workouts are divided into three levels: Beginner, Intermediate, and Advanced.

Basic reference on Treadmill Speed (Each treadmill machine is different)

• Walking Speeds: 2 to 3.5 MPH
• A Light Jog Speeds: 4 to 5 MPH
• Running Speeds: 6+ MPH
• Sprint Speeds: 10 to 12 MPH

#1: 20-Minute Beginner HIIT Treadmill Workout

This beginner-level exercise is a great start for beginners. You’ll start with a warm-up period, followed by alternating one minute of walking with one minute of jogging.

• 5 Minutes Warm up, walking slowly
• Incline: 0%
• 1 Minute: Keep your jogging pace consistent
• 1 minute: walk
• Repeat 10 times
• 5-Minutes cool down

#2: 15-Minute Treadmill HIIT Workout

This beginner HIIT running workout involves a quicker pace and shorter rest periods compared to your previous routine. The goal is to increase your heart rate during the exercise.

• 5 Minutes Warm up, walking slowly
• Incline: 0%
• 90 Seconds jogging at a faster pace 9
• 60 seconds walk
• Repeat 5 times
• 5-Minutes cool down

#3: 30-Minutes Treadmill HIIT Workout Endurance

This intermediate HIIT training can help you improve your ability to run longer and increase your endurance.

• 5 Minutes Warm up, walking slowly
• Incline: 0%
• 2.5 Minutes: Keep your jogging pace consistent
• 90 Seconds Walk
• Repeat 5 times
• 5-Minutes cool down

#4: 20-Minute Treadmill HIIT Workouts To Improve Speed

This intermediate workout program is divided into two parts: one where you run at a high intensity and another where you sprint at your maximum speed. This is aimed at developing your fast-twitch muscle fibers.

• 5 Minutes Warm up, walking slowly
• Incline: 0%
• 45 Seconds Try to maintain a fast pace during your hard run
• 30 Seconds walk
• Repeat 8 times
• 5 Minutes Cool down

#5: 20-Minute Good HIIT Treadmill Workouts for Sprint Training

This intermediate training for sprinters combines both high-intensity sprinting and low-intensity running. It helps you build your strength, speed, agility, and endurance.

• 5 Minutes Warm up, walking slowly
• Incline: 0%
• 20 Seconds Sprint hard
• 30 Seconds walk
• Repeat 12 times
• 5-Minutes cool down

#6: 30-Minute Treadmill Workouts at 6-Minute Pace

• 5 Minutes Warm up, walking slowly
• 45 seconds hard at 10 mph, 30 seconds easy at 6 mph
• Repeat 16 times
• 5 minutes cool down

#7: 30-Minute Treadmill HIIT Workout To Improve Speed

This advanced HIIT program is divided into two parts: one where you run at a high intensity and another where you sprint at your maximum speed. This is aimed at developing your fast-twitch muscle fibers.

• 5 Minutes Warm up, walking slowly
• Incline: 0%
• 45 Seconds Try to maintain a fast pace during your hard run
• 45 Seconds walk
• Repeat 10 times
• 30 Seconds Sprint hard
• 30 Seconds walk
• Repeat 5 times
• 5-Minutes cool down

Can You Do HIIT Training on a Treadmill?

If you’re looking for an alternative to outdoor running, a treadmill can be a great solution for exercising indoors.

But can you do HIIT training on a treadmill?

The answer is yes. High-intensity interval training, or HIIT, can be performed on a treadmill by manipulating the speed and incline settings. With HIIT, you’ll alternate between short bursts of intense activity followed by brief periods of rest or low-intensity exercise.

Not only does HIIT help improve cardiovascular health and burn calories, but it can also be completed in a shorter amount of time compared to steady-state cardio.

So why not switch up your treadmill running routine with a HIIT treadmill training and achieve your fitness goals faster?

The Benefits of HIIT Treadmill Workouts

• High-Intensity exercise and physical activity can compress morbidity in order for adult
• Enhance the efficiency of your running
• Improve both V02 max and Lactate threshold
• Improve body composition by decreasing abdominal fat
• Build strength
• It is important to train both your anaerobic and aerobic system
• Improve the enjoyment of your treadmill exercise
• Improve self-assurance

The Risk of Hiit Treadmill Workout

Engaging in vigorous exercise is an excellent way to improve cardiovascular health and boost overall fitness levels.

One popular and efficient workout that has gained immense popularity in recent years is the high-intensity interval training (HIIT) treadmill workout.

While this workout has numerous benefits, it is crucial to acknowledge the risks that come with it. HIIT treadmill workouts are intense, and maintaining high-intensity levels can lead to elevated heart rates, which could cause health concerns.

So, whether you are a fitness enthusiast or a personal trainer, it is essential to understand the potential risks associated with HIIT treadmill workouts and take appropriate measures to ensure the safety and well-being of individuals engaging in such exercises.

Speak with your healthcare provider before engaging in any physical activity, especially if you have an existing medical condition.

Tips for HIIT Treadmill Workout for Beginners

Don’t Skip Your Warm-Up

For a truly effective workout, it’s important not to skip your warm-up. Whether you’re hitting the weight room or starting a HIIT treadmill workout, taking the time to properly warm-up will not only help prevent injury, but it can also enhance your performance.

By increasing blood flow, raising your heart rate, and loosening up your muscles and joints, your body will be better prepared for the demands of your workout.

And let’s not forget the mental benefits – a good warm-up can help you get in the zone and increase your focus. So don’t cut corners when it comes to warming up – your body (and mind) will thank you.

Understand Heart Rate and Heart Rate Monitors

For those engaging in HIIT treadmill workouts, it is essential to understand your heart rate and how it can affect your performance. Keeping track of your heart rate can help you optimize your exercise intensity and reach your goals safely and effectively.

Using a heart rate monitor is an excellent way to measure your heart rate and ensure that you are not overworking yourself.

Know Your Treadmill

One of the most important things to consider when engaging in HIIT treadmill workouts is knowing your treadmill. If you are using a machine at a gym, research the model beforehand and become familiar with its features and settings.

Also make sure to adjust the incline, speed, and other settings to fit your skill level and goals. With the right knowledge, you can get more out of each HIIT treadmill workout.

Proper Shoes

Having the right treadmill running shoes is also essential for HIIT treadmill workouts and any other exercise. Investing in a good pair of running shoes can make all the difference when it comes to your performance and comfort.

Make sure you try on different pairs of shoes to find the one that fits your feet best and provides enough cushioning and arch support.

Cool Down and Stretch

Finally, don’t forget to take the time to cool down and stretch after your training. Cooling down helps reduce your heart rate and blood pressure as well as helps your body recover from the intense exercise.

Stretching also helps relax your muscles, improve recovery time, improve flexibility, and prevent injury. So no matter how intense your HIIT treadmill routine was, take the time to cool down and stretch afterward – your body will thank you.

Don’t Over Exercise

It is important to recognize when you have had enough and stop exercising. High-intensity interval training can be a great form of exercise but it can also be dangerous if done incorrectly.

Monitor your heart rate and stop if you notice any warning signs such as lightheadedness, nausea, or chest pain.

By listening to your body and not overdoing it, you can stay safe and healthy while still reaching your fitness goals.

Key Considerations For Successfully with HIIT Treadmill Workouts

1. Start gradually: It’s important to start with a manageable warm-up and then increase the intensity over time.

2. Listen to your body: Don’t push yourself too hard during a HIIT exercise on the treadmill. If you start to feel any pain or discomfort, stop and consult with your physician.

3. Maintain proper form: Proper form is key to avoiding injuries. Make sure to keep your back straight and core engaged throughout the workout.

4. Focus on your breathing: Make sure to focus on your breathing during each exercise so you don’t over-exert yourself.

5. Stay hydrated: Make sure to stay hydrated before, during, and after the workout to avoid dehydration and fatigue.

6. Track your progress: Keeping track of your workout results can help you stay motivated and reach your fitness goals faster.

7. Have fun: HIIT workouts can be challenging, but they should also be enjoyable. If you’re not having fun,

Alternative to Treadmill HIIT Workouts?

LISS low-intensity steady-state cardio workout or a Tabata, which is an intense four-minute exercise program.

Both of these workouts are effective at burning calories and improving your overall health and fitness levels. You can also engage in activities such as swimming, biking, kickboxing, circuit training, dancing, and more.

No matter the type of HIIT workout you choose to do on the treadmill or off it, make sure to warm up properly and take breaks when needed.

Conclusion

HIIT treadmill workouts are a great way to get your heart rate up and burn calories quickly.

By following the key considerations listed above, you can ensure that you have an effective and safe HIIT workout session.

Make sure to consult with a medical professional before starting any new fitness routine, and remember to have fun with your HIIT workouts.

With the right attitude and dedication, you’ll be well on your way to achieving your fitness goals!

Good luck!

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