You’ve probably googled “the best ways to burn calories” or “how to burn fat” somewhere on the line – and that’s no shame! Both are valid questions and are a great motivator for some people to exercise. Whether you’re looking for quick ways to burn lots of calories or get in shape, the answer is typically: HIIT workouts. “HIIT” stands for high-intensity interval training, in which short, hard work strokes are alternated at maximum heart rate, followed by resting exercises or exercises with lower intensity. If you’re just starting out with interval training, one of the easiest ways to do a HIIT workout is on the treadmill ̵
Treadmills don’t have to be the same “Dreadmill ”
The treadmill has gotten a bad rap, and for some it’s just an endless conveyor belt into nowhere – and we get it! The same pace, movements, and scenery can be boring and make the treadmill seem like your ultimate nemesis, if only the cardio workouts you do are to blame. Unless you’re part of the Mile High Run Club, running at the same pace for long periods of time or running briskly (whatever Netflix show you’re watching) can get pretty boring. Not to mention that it actually is fewer When you want to burn calories and lose fat, you can run the treadmill effectively and evenly. That’s why we developed this HIIT treadmill workout. Let’s explain.
Benefits of HIIT treadmill workouts
There is a lot of study, information, and content out there on why interval training gives the best results, but we won’t bore you with the science of anything. Basically, here are just a few reasons why we believe HIIT workouts work so well:
You are efficient. HIIT workouts are a great way to incorporate exercise into a busy schedule. With the right training, you can burn the same amount of calories with 30 minutes of HIIT as an hour of steady workouts, meaning you have more time in your day. Yes, please!
You will burn fat during and after your workout. It’s a fact! The periods of high intensity cause your body to take in more oxygen, which leads to higher calorie consumption. Thanks to EPOC (excessive post-exercise oxygen consumption), also known as the afterburn effect, you keep burning calories as your body recovers due to your metabolism. Pretty cool right?
You are not boring. It’s nearly impossible to read a book, leaf through social media, or chat with your friend while doing a HIIT workout. You’ll be too busy pressing buttons, watching the timer, or catching your breath to get bored – trust us. Plus, HIIT training can never be too easy. You can increase the intensity at any time. Remember: you will find out what you put in!
How this 45 minute treadmill workout works
You don’t have to have a personal running coach, run for six minutes, or be in the Mile High Run Club to do this workout. All you need is a treadmill, less than an hour, and a willingness to get well!
This 45 minute session consists of three main parts: the warm up, the workout, and the cool down. Sounds about right, doesn’t it? The difference, however, is that the main workout is broken down into three different intervals, and those intervals are then broken down into one or two minute bursts of varying intensity – stay here with us.
Each burst has a specific duration and intensity. It is important that you carefully follow these columns. The incline and speed are listed as suggestions so you can change these factors as needed. Note: If you find that you are above the suggested intensity, Decrease the speed or incline a little. Below the intensity? ramp it on! Or are you not sure what intensity you are working with? The easiest way to understand exercise intensity is to first calculate your maximum heart rate. You can find your maximum heart rate by subtracting your age from 220. This is the maximum number of times (on average) your heart should beat per minute during exercise – hence the name maximum heart rate. From there, you can find your heart rate for various intensities using a heart rate monitor or the number of times you feel your pulse in a minute.
To make it clearer, we’ve broken down the following intensity levels as they will follow in training, as well as the key physical indicators for each one:
Easy: Breathing should remain somewhat normal; you should be comfortable having a long conversation at this pace.
Moderate: You should notice a slight increase in breathing rate, but nothing too extreme. You should still be able to speak in sentences but not be able to sing more than a few words without losing your breath.
Heavy: This is where you will notice an increase in breathing rate and you may even feel out of breath. This is not “full” but it is very close. You should be able to speak a few words at a time without losing your breath.
Breathless: You guessed it! At this rate you will feel “breathless” and should feel like you have to slow down at the beginning of your recovery phase in order to catch your breath. You shouldn’t be able to speak out loud, which means you’ll have to save those selected words for another time.
Note: If you’re feeling uncomfortable, anxious, or unsure whether an intense workout is right for you, always contact a personal trainer or coach at your gym first. They are happy to help you!
The warm up
Before we proceed with the actual workout, you must first complete this 5-minute warm-up interval to prepare your body for the upcoming session. Make sure you use this time to locate the speed, incline, and emergency stop buttons on the treadmill and get your blood pumping around your body (including your upper body).