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.
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
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.
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
The #1 reason you’re not experiencing DRAMATIC and FAST results with your HIIT cardio machine workouts, even if you’re sweating, is because you’re NOT actually doing HIIT cardio correctly.
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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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