Share training with a high intensity interval training that you can carry out in your next cardio meeting for home or gym. Take a look at the following details.
Hello friends! How are you doing? I hope you had a great weekend! Our was a little chaotic, but ended with a fantastic family meal. Something by chance from the weekend: I ran. Not much … just a little. But I have read a statistics in which a very small percent of people over 30 years in their lives were sprinted again, and was determined to be part of this little predictions. The reality is that I am only * now * good enough to attribute more intense cardio in my life My journey of healing. It was slow and steady and I definitely missed the cardio “sweat from your eyebeats”, but had to calculate back for a while.
It is important to add variety and intensity changes in your routine, and one of the simplest ways to upgrade things is the highly intensive interval training (HIIT). Instead of pushing away at a pleasant pace for 30 minutes, you can push herch hard, recover and repeat yourself in short burdens so that you feel (and sweaty) in a shorter time.
HIIT can be carried out with body weight exercises, dumbbells or even outdoors, but treadmill -hiit workouts are one of the most effective (and underestimated!) Possibilities for training. By manipulating speed and slope, you can create intervals that challenge your heart rate, burn more calories and keep things exciting.
Today I wanted to share training with a high intensity interval training that you can do in less than 30 minutes. This is perfect if you are short, but want maximum results.
Training with high intensity interval -Treadmill training
Today I will share a small summary about what HIIT is, why treadmill intervals are so effective and how you can structure your own training for your fitness level. I also did a small tread-for-sie 30-minute treadmill training that combines short sprints, tabata intervals and strategic rest periods.
In the end, you know how to use your treadmill as more than just a hiking or jogging device. It is actually a powerful tool for fat loss, increasing insulin sensitivity and improving cardiovascular health.
What is training with high intensity interval training?
The high intensity interval training (HIIT) is a training style in which you alternate between the periods of general efforts and resting points or restoration with little intensity. The advantage of HIIT is that you can achieve incredible results in a shorter time compared to inpatient cardio.
Studies show that HIIT can:
Burn more calories than conventional cardio in a shorter time.
Improve insulin sensitivity and make it easier to treat blood sugar.
Strengthen your heart and lungs.
Increase the metabolism long after training (the “afterburning effect”).
Be almost any fitness level and time that you have available.
For a deeper dive you can see my contribution HIIT for beginners.
Can you carry out an interval training with a high intensity on a treadmill?
Yes! A treadmill is one of the best equipment for HIIT. You can easily adapt the speed and slope, track your working hours and control your rest periods. In contrast to outdoor runs, where terrain can be unpredictable, you can use treadmill to determine precise intervals.
And let’s be honest – sometimes it is easier to stay consistent if you can jump on your treadmill at home or in the gym instead of being dependent on the weather.
How to carry out an interval training with a high intensity on a treadmill
When creating treadmill -hiit workouts you will find a few things you should consider here:
Choose your sprint speed
Start at a pace that feels challenging for the given time, but feels sustainable (short sprints can be faster and longer, a little slower). Increase your speed over time when your fitness level improves.
Set your slope
Don’t be afraid to play on a slope. By adding even 1–2%, sprints can lead more effectively and outdoors outdoors. Hills also increase calorie burns and build strength.
Respect rest periods
Recovery is what enables HIIT. Do not skip it or the slow jogging minutes of walking. It reduces your heart rate so that you can attack the next sprint.
Warm up + cool down
Always start with at least 5 minutes of slow walking or jogging to prepare your muscles and gradually increase the intensity. The same applies to cooling – end with slow walk so that your body can reset.
You can save the picture on your phone and address it during your next treadmill training!
High intensity interval training current tree routine
Here is a 30 -minute interval treadmill training that you can try today:
Warm up (5 minutes)
Comfortable pace on foot or jogging at a 0–2% slope.
Intervalle (20 minutes in total)
30 seconds sprint, 30 seconds on foot
45 seconds sprint, 1 min 15 seconds on foot
1 minute sprint, 1 minute on foot
30 seconds sprint, 2 minutes on foot
Tabata (4 minutes)
20 seconds sprint, rest 10 seconds (jump safely from the treadmill or span the belt)
Repeat x 8 rounds
Finisher
1 min 30 seconds on foot
30 seconds sprint, 30 seconds on foot
45 seconds sprint, 1 min 15 seconds on foot
1 minute sprint, 1 minute on foot
1 minute sprint, 1 minute on foot
Cooling (5 minutes)
Slowly go with a 0% inclination to lower your heart rate.
Why does that work
This interval treadmill training changes short sprints with longer relaxation to push your heart rate up and then drop it. The Tabata round adds an additional challenge and helps in a short time with torchlight calories. Overall, they work about 30 minutes-warm up and cool down-but you will feel like making a much longer session.
If you’ve ever asked yourself What is Tabata training This training gives you a taste of what it feels like on a treadmill.
A high intensity interval training on a treadmill is an efficient way to maximize your training, especially if time is limited. They improve endurance, torch calories and keep workouts with intervals instead of steady, boring runs.
That means HIIT is not for everyone. If you are brand new fitness or have injuries, stay steady or jog and gradually increase the intensity. And always listen to your body; More is not always better.
Do you want something even more budget-friendly and more joint-friendly? A rebounder (Mini trampoline) can give you many of the same cardiovascular and lymphatic advantages without the higher costs for a treadmill. Both tools have their place – it is about finding what works best for you, your goals and your lifetime.
Let me know if you try and hope that you have a nice day!
xo
Gina
