How To Get Good HIIT Workouts On The Treadmill

Workouts on the treadmill have many benefits: they allow you to burn more calories, facilitate weight loss, improve cardiovascular health, and strengthen muscles and bones. However, seeing results can take time and exercise can become monotonous.

To boost your treadmill routines and gain benefits in a shorter period of time, you should consider high intensity interval training (HIIT). This alternates work and recovery sessions, the strength of which varies according to the conditions and objectives of the exercise.

Find out how to do HIIT workouts on the treadmill .

Cómo hacer entrenamientos HIIT en la cinta de correr

Benefits of HIIT on a treadmill

HIIT training on the treadmill combines periods of running and sprints. This variation allows you to exercise with a higher intensity, but without the wear and tear that would imply maintaining, for example, the speed of the sprints throughout the training.

Performing HIIT workouts has many benefits: it improves your aerobic fitness, lowers abdominal fat, lowers blood pressure and blood sugar levels, and restores cholesterol profile levels.

With a 20-minute HIIT session on the treadmill, you can enjoy all the benefits that this workout offers.

Beneficios de realizar entrenamientos HIIT en la cinta de correr

How to run HIIT workouts on the treadmill

Heating

The warm-up on the treadmill should last up to 10 minutes, as HIIT training is very demanding. For it:

  1. Begin by walking or jogging at a slow pace that stimulates blood flow to the muscles and prepares the body for increased intensity.
  2. Once you feel a little warm in your body, increase the pace at which you normally use to walk, jog or run. Always at a moderate intensity and at a level of 5 to 6 on a scale of 10 for perceived exertion.
  3. Maintain that rhythm for a few minutes.
Cómo ejecutar entrenamientos HIIT en la cinta de correr

Work session

Once the base rhythm or normal rhythm has been established, it is time to start the work session. To do this, increase your pace to a level of 7 or higher on a scale of 10. You will probably start to sweat more and your breathing will become heavier. Also, you should keep in mind that the increase in pace will depend on your level of physical conditioning.

If you only run during your workouts, it may be difficult to increase your pace, but if you are an experienced runner, you should run as much as you can during this session.

The main goal of this session is to work at your maximum heart rate. To calculate this, subtract your age from 220. During work periods your heart rate should be approximately 80 to 95% of maximum heart rate.

Work periods can last from 5 seconds to 8 minutes, depending on your goals and their intensity.

Rutina de entrenamiento HIIT en la cinta de correr

Rest or recovery period

After an intense work session, there comes a point where it becomes necessary to take a break. For it:

  1. Reduce your pace to one where your heart rate is approximately 40% to 50% of your Maximum Heart Rate (HRM).
  2. The time that this period lasts can vary according to the rhythm and the objectives of the training. The ratio, in general, is 1: 1, 1: 2 or 1: 3 of work with respect to recovery.
Descanso durante entrenamientos HIIT en la cinta de correr

Alternation between work and recovery periods

Throughout the training, you should alternate work sessions with recovery periods. It is recommended that you be consistent, even if you are tired. In addition, if you find it difficult to maintain your work sessions, you may need to reduce the intensity or increase the recovery and rest periods. After the workout is finished, cool down by walking for 5 minutes.

HIIT workouts on the treadmill can last 20 to 60 minutes, including warm-up and cool-down.

¿Cuánto dura un entrenamiento HIIT en la cinta?

conclusion

Performing HIIT workouts can energize your sessions on the treadmill, while obtaining greater benefits in a shorter amount of time. Not only will you be able to improve your aerobic physical condition, but you will also be able to lose weight and control your cardiovascular health.

References

  • Braverman, J. How to Do HIIT Treadmill Workouts – Plus, a 25-Minute Routine to Try. For Livestrong [Revised October 2019]