Cardio Burn Out with Treadmill HIIT

Looking for a new way to burn some calories? Try switching it up with a Treadmill HIIT workout. It's different, challenging and fun! And did I mention, you get many rest breaks?

One way to keep things interesting is to vary the intensity of your workout, like by adding high-intensity interval training (HIIT) to the mix. With HIIT treadmill workouts, you’ll be focusing alternating short bursts of intense, all-out work (either with speed, incline, or a combo of both) with less intense recovery.

If you are anything like me, running can be a bore. And it's not easy. :/
Changing it up every now and then with interval runs might make it worth your while. Even with HIIT it can get boring so we included a few different workouts to vary it up every now and then. Check them out below and give it a try:

1. The Quick and Focused Workout

When you hop on a treadmill, you may not be mentally prepared or focused: This routine will keep your mind in line with your body as you continually adapt to the changing inclines and speed. If you are at home and just need a quick exercise to get the blood pumping or if you want to try as a warm up, this ten minute focus will do the trick!

The workout:

2-minute walking warm-up between 2.5 and 3.5 mph
2-minute strider: Not a jog, not a sprint, but somewhere in between (4 to 7 mph with elongated strides)
1-minute walk (3.0 to 3.5 mph) at 5% incline
2-minute strider (4.0 to 7 mph) at 5% incline
1-minute walk (3.0 to 3.5 mph) at 8% incline
2-minute strider (4.0 to 7 mph) at 8% incline
5-minute cool down (3.0 to 3.5 mph) at 1% incline

2. The Side-Walk Workout

It is true! You can get on the treadmill workout without breaking into a run. This routine is walking only and targets your glutes, gets your heart rate up, and improves your balance. Don't let the lower speeds fool you. While walking sideways, use a light touch on the rails for stability, but do not support with your arms. Keep your feet pointed to the side of the treadmill, not forward. You can shuffle your feet together and apart or, at slower speeds, cross one foot behind or in front of the other.

The workout:

5-minute warm-up: Gradually increase speed from 2.5 mph to 4 mph
2-minute lateral walk at 2.5 mph (1 minute facing right, 1 minute facing left)
2-minute lateral walk at 2.7 mph (1 minute right, 1 minute left)
1-minute forward walk at 4.5 mph
1-minute forward walk at 3.5 mph
2-minute lateral walk at 2.8 mph (1 minute right, 1 minute left)
2-minute lateral walk at 3.0 mph (1 minute right, 1 minute left)
1-minute forward walk at 4.2 mph
1-minute forward walk at 3.5 mph
2-minute lateral walk at 2.5 mph and 5% incline (1 minute right, 1 minute left)
5-minute cooldown: Gradually decrease speed from to 3.0 to 1.8 mph

3. The 30-and-Done Workout

Get your fitness tracker out and let's do a 30-minute workout according to your heart rate. You’ll work on holding your effort consistent at certain percentages of your max heart rate. This is a great HIIT workout to reap the maximum benefits in a short amount of time, and is ideal for anyone from beginner to advanced.

The workout:

5-minute warm-up: easy jogging
30-second run at 80% effort
30-second walk at 20% effort
Repeat 10 times total
2-minute jog at a conversational pace (40%-50% effort) to recover
Repeat the 30-seconds run/30-seconds walk block 10 more times
3-minute cooldown: Walk for 3 minutes

4. The Sprint Workout

This includes short sprint intervals to max yourself out, then catch your breath and recover with longer rest periods. This type of routine boosts your anaerobic power and capacity, and breaks up the monotony of your typical treadmill workout.

The workout:

5- to 10-minute warm-up: Walk or jog at a comfortable pace
15- to 30-second sprint: Sprint at an all-out speed for you—your heart rate should reach 85% to 90% of your max (you shouldn’t be able to maintain your pace for much longer than this).
1- to 2-minute recovery: Slow to a moderate walk or jog until your heart rate falls into recovery (usually between 120 to 130 beats per minute)
Alternate run and recovery intervals for 20 to 30 minutes
5-minute cooldown: Walk or jog at a comfortable gait, gradually slowing pace

5. The OFF-and-ON Workout

Walk on, hop off. You will alternate treadmill with other workouts to get the body pumping. Hopping on and off the treadmill will keep your heart rate up during the strength moves, giving you cardiovascular benefits. It also puts muscles like your arms and core to work.

The workout: