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I share a HIIT treadmill workout that is perfect for my novice friends!
Hello friends! I hope you have a wonderful morning. Today I’m talking about treadmill training, because it’s getting cold outside and many of us train indoors. Although I can get very bored on the treadmill just by moving, I LOVE treadmill workouts designed for purpose. The treadmill is a great way to get into an effective cardio workout and exercise indoors, and the HIIT treadmill workouts can help you break the monotony of running at a steady pace.
What is HIIT training?
HIIT means high-intensity interval training. HIIT training alternates between periods of hard work and rest. You will work as hard as you can, take some time to catch your breath, and repeat.
The beauty of HIIT workouts is that they are SHORT and you can change the duration depending on the intensity and the time you have to spend. True HIIT training should not last more than 25 minutes (plus warm-up and cool down). If you do it right, you will not want to do HIIT longer than that. 😉 While HIIT workouts are designed to be a refined learning style, novice friends can still take advantage of this powerful training technique.
While HIIT workouts are short, they can burn a significant amount of calories before and after a workout. HIIT training can also help improve heart function, speed, endurance, power, strength and energy levels. I always have a little more energy in my step after doing this type of training and I love HIIT so much, I even wrote a few books about it.
Today I share a short and effective workout that beginners can follow.
A few more tips:
– Make sure the laces of your shoes are tied.
– Avoid staying on the side of the treadmill. If you think you need to hold, reduce speed or incline.
– Increase your speed and adjust the incline as you see fit. * You may find that some days you feel you can walk faster than others, while on other days you have to walk slower. This is good! Honor how you feel.
HIIT treadmill workout for beginners
Below I have designed several HIIT treadmill workouts that my novice friends can use. I usually like to use RPE (speed of perceived effort) to assess the intensity of training. While advanced friends can reach level 8-9 (on a scale of 1-10), I recommend beginner friends to start at a lower intensity and try to reach RPE 6 or 7 during their work intervals. Remember that you can always push harder later and that strategically learning is more sustainable. If you get hurt, you can’t be consistent. Be smart, k? <3
A friendly reminder here is to always talk to your doctor before making any changes to your fitness and honoring your body. Before you try interval training, I recommend having a solid 30-minute cardio base on most days of the week. Once this is manageable and consistent, you can begin to incorporate alternative learning methods. Don’t forget to warm up and cool down before your workouts! Warm up at a comfortable pace before starting each workout and take about 5 minutes afterwards to cool down and lower your heart rate.
Although they are designed for a treadmill, you can do them on almost any cardio exercise, such as rowers, stair climbers and elliptical equipment. For the speed interval, increase your pace to a brisk walk or a comfortable run, depending on the level of your fitness.
My advanced friends can also follow these workouts – just challenge yourself to a higher level of RPE (8-9) for the intervals. HIIT is easy to adjust, modify and advance appropriately.
Finish Line HIIT Treadmill training for beginners
This workout includes steady effort for the first 15 minutes with a few short intervals (30-second sprints = speed jumps) to the finish line in the last 5 minutes of training. Save some energy for the last portion of this workout!
Speed Surge HIIT Treadmill training for beginners
This HIIT treadmill workout is a classic HIIT style of training, with different lengths of intervals to keep things exciting. Challenge yourself during speed lanes within a manageable range for your fitness level.
Holy Hill Climb Treadmill Workout for Beginners
This treadmill workout uses inclines instead of speed for HIIT intervals. This causes your leg muscles to be a little different and it’s fun to see that you can still speed up your heart rate regardless of speed.
HIIT Pyramid treadmill training for beginners
These intervals are in a pyramidal style, so they increase in length and then decrease during training. This is a great way to play at speed, as you can work a little faster for short intervals and slow down a bit for longer intervals.
Save these workouts for a rainy day or the next time you’re at the gym looking for treadmill workouts!
Do you like the treadmill or not? Favorite HIIT strategies?
xo
Gina
More treadmill workouts:
Sprint training for treadmill and playlist
HIIT the HILL workout
2,4,6,8,10 training
Cardio sprint workout
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