High Intensity Interval Training (HIIT) has emerged as a quick and effective way to burn calories, reduce body fat, heart rate and blood pressure. Some studies have revealed that HIIT exercises may even help with improving blood sugar levels and insulin sensitivity.
In the spirit of promoting wellness, we’ve compiled some of the best HIIT cardio training treadmill workouts you can do at home. But before we dive into the specifics of each workout, let’s start by defining HIIT.
What is HIIT?
HIIT is a training protocol that involves alternating rounds of high intensity movements followed by short periods of lower intensity movements. The specific activity used varies and may include sprinting, biking, jumping rope, or other bodyweight exercises. HIIT workouts typically range between 10-30 minutes.
Despite being short, HIIT is an attractive option because it combines both aerobic and strength (resistance) training, achieving similar benefits to longer workouts when done correctly.
With the introduction out of the way, let’s jump into the workouts
Beginner HIIT Treadmill Workout
If you’re just getting started with HIIT, a good place to start is with 1-minute intervals at a 1-to-1 work-to-rest ratio. This format has a work duration that is short enough for beginners to handle without stopping and rest duration that is long enough to sustain intensity throughout the rounds.
How to Perform:
Warm-up: Begin with a 5-minute warm-up to get your muscles ready
Workout:
- Sprint: Run at a fast pace for one minute
- Rest: Walk or rest for one minute
- Reps: Repeat for 10 rounds
This workout strikes a balance between exertion and recovery, helping you get used to the intensity of HIIT.
Sprint HIIT Treadmill Workout
The Sprint HIIT treadmill workout is also great for beginners or those getting back into HIIT. At a 1:2 work-to-rest ratio, it incorporates a longer rest period to accommodate higher intensity during the work intervals. We recommend using a manual treadmill such as the NOHRD Sprintbok or the PENT. IRENA to switch pace quickly without having to press any buttons.
How to Perform:
Warm-up: Begin with a 5-minute warm-up jog at a moderate pace
Workout:
- Sprint: Sprint for 30 seconds
- Rest: Walk or rest for 60 seconds.
- Reps: Repeat for 10 rounds
The short, intense speed intervals with enough time for recovery, will help enhance your anaerobic capacity and boost your overall fitness.
Fat Loss HIIT Treadmill Workout
For those looking to burn fat, the Norwegian 4x4 interval training protocol is a good place to start. It involves four rounds of four-minute runs with three minute rest breaks in between. The key to this workout is to maintain a fast pace that you can increase throughout the rest of the intervals. Start at an 8-9 RPE (Rate of Perceived Exertion) and gradually increase intensity.
How to Perform:
Warm-up: Start with a 5-10 minute warm-up at a moderate pace
Workout:
- Sprint: Run at a high intensity for 4 minutes
- Rest: Walk or jog at a slow pace for 3 minutes
- Reps: Complete 4 sets
This workout will help burn fat, however, it’s best to remember that exercise cannot out-train a bad diet. Good nutrition is essential for achieving fat loss goals.