4 HIIT Treadmill Workouts That Will Kick Your Ass
Tough Treadmill Workouts When You’re Stuck Inside
On today’s episode of Live Lean TV, I’m going to show you 4 HIIT treadmill workouts that will kick your ass, when you are stuck inside.
You know I prefer to do my HIIT cardio at a track or an outdoor field.
However if it’s late or cold outside, these 4 HIIT treadmill workouts will kick your but when you only have access to a small hotel or condo fitness room filled with treadmills.
Note: if you are new to HIIT, here’s how to HIIT cardio correctly.
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HIIT Treadmill Workout #1: All Out 30 Second Maximal Sprints
All Out HIIT Treadmill Workout Duration: The total workout lasts for 14 minutes.
- Treadmill Speed: As high as you can
- Treadmill Incline: At least 1.0
- Reps: 30 seconds
- Rest: 4 minutes
- Sets: 4
How It Works:
- Set the speed as high as you can handle with the incline on at least 1.0.
- If the maximum treadmill speed is still not fast enough, increase the incline until you max it out.
- Complete 4 sets of 30 second all out maximal sprints.
- This means you are running as fast as you absolutely can.
- After 30 seconds, rest for a total of 4 minutes to allow your heart rate to drop, and your body to properly recover, so you can reach maximal intensity on your next HIIT sprint.
- Repeat for a total of 4 sets.
How To Progress This HIIT Treadmill Workout:
- Increase the number of sets.
- For example, the following week increase the sets to 5, then 6 sets the following week.
HIIT Treadmill Workout #2: Submaximal 60 Second High Intensity Sprints
Submaximal HIIT Treadmill Workout Duration: 20 minutes
- Treadmill Speed: Select a speed that raises your heart rate to 80-90% of your maximum heart rate (MHR)
- Treadmill Incline: At least 1.0
- Reps: 60 seconds
- Rest: 60 seconds active rest
- Sets: 10
Here Is How It Works:
Even though these HIIT sprints are still high intensity, they are not intended to hit your maximal threshold, as you did in the All Out 30 Second Maximal Sprints workout.
- Set the high intensity speed to a level that allows your heart rate to reach 80-90% of your maximum heart rate.
- Set the incline to at least 1.0.
- Complete 10 sets of 60 second submaximal HIIT sprints, keeping your heart rate between 80-90% of your maximum heart rate.
- This means you are running fast but not as fast as you possibly can, as if you were running away from a saber tooth tiger.
- After 60 seconds, reduce the speed to a walking pace, I use 4.0, for the 60 second active rest portion of the treadmill workout.
- This should allow your heart rate to drop back down to approximately 60-70% of your maximum heart rate.
- Repeat for a total of 10 high intensity and 10 low intensity intervals.
How To Progress This HIIT Treadmill Workout:
- Increase the work-to-rest ratio from 1:1 to 2:1 or 3:1, by decreasing the rest period.
- For example:
- To increase the work-to-rest ratio to 2:1, complete a 60 second high intensity sprint followed by a 30 second active rest.
- Or increase the work-to-rest ratio to 3:1 by completing a 60 second high intensity sprint followed by a 20 second active rest.
HIIT Treadmill Workout #3: Pyramiding Down 400m, 300m, 200m, 100m Sprints
Pyramiding Down Treadmill Workout Duration: Approximately 12-13 minutes
- Treadmill Speed: Set the high intensity speed to a level that allows your heart rate to reach 80-90% of your maximum heart rate.
- Treadmill Incline: At least 1.0
- Reps:
- 1 x 400 meters
- 1 x 300 meters
- 1 x 200 meters
- 1 x 100 meters
- Rest:
- 4 minute active rest after 400 meter sprint
- 3 minute active rest after 300 meter sprint
- 2 minute active rest after 200 meter sprint
- Sets: 1 set at each distance
How It Works:
- Start off by completing a 400 meter sprint.
- After you reached your 400 meter distance, begin your 4 minute active rest by reducing the treadmill speed to a walking pace, I use 4.0.
- For your next sprint, reduce the distance to 300 meters.
- After you reached your 300 meters distance, begin your 3 minute active rest by reducing the treadmill speed back to your walking pace.
- For the third sprint, reduce the distance to 200 meters.
- After you reached your 200 meters distance, begin your 2 minute active rest by reducing the treadmill speed back to your walking pace.
- For the final sprint, reduce the distance to 100 meters, then you are done.
- Complete this 1 time.
- From a mindset standpoint, following a pyramiding down approach can keep you motivated as the workout gets easier as you go.
- Even though these sprints are still high intensity, once again, they are not intended to hit your maximal threshold.
- Since your treadmill distance is probably measured in miles, use this meters to miles conversion to know when you hit your desired distance.
Treadmill Meters To Miles Conversion:
- 400 meters = 0.24 miles
- 300 meters = 0.19 miles
- 200 meters = 0.12 miles
- 100 meters = 0.06 miles
How To Progress This HIIT Treadmill Workout:
- Repeat for 1 more round.
Treadmill Workout #4: Incline Treadmill Walking Lunges
Incline Walking Lunges Treadmill Workout Duration: 20 minutes
- Treadmill Speed: Set the treadmill to a slow speed that allows you to properly complete a walking lunge.
- Treadmill Incline: Increase the incline to a level that is manageable.
- Reps: 1 continuous 20 minute set.
- Rest: Step off the treadmill and rest only when needed.
- Sets: 1 continuous 20 minute set.
How It Works:
This is the only steady pace treadmill workout.
- Start off by setting the treadmill to a slower speed that allows you to properly complete a walking lunge.
- Increase the incline and test out the speed.
- Safety first here.
- Choose a speed and incline that challenges you, but ensure you’re performing the lunge correctly by engaging the quadriceps, glutes, and hamstrings.
- Set the timer for 20 minutes and go.
- Take rest periods by stepping off the treadmill, only when needed.
How To Progress The Workout: Increase the duration of the workout by adding 1 minute for every future workout.
Bonus HIIT Treadmill Workout: 20 Second Dash HIIT Cardio Workout Routine For The Treadmill
4 HIIT Treadmill Workouts That Will Kick Your Ass
There you go.
Those were 4 treadmill workouts that will kick your ass, when you put them to work.
If you want results, it’s time to turn up the intensity a notch on your HIIT cardio workouts.
Just do it safely.
Give these 4 treadmill workouts a try and let me know what you think in the comment section below.
Check Out Our Live Lean Sprint 2.0 HIIT Cardio Program
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Question For You:
- Have you tried any of these treadmill workouts yet?
- If yes, what did you think of them?
Be sure to share your answers in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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