How to Do HIIT Treadmill Workouts

High-intensity interval training, or HIIT, is a mode of interval training designed to deliver maximal fitness gains in a short period of time. This method is useful when time is limited. HIIT is also a good exercise method for weight loss. The actual time spent in training is about 20 minutes. However, adequate warm-up and cool-down time should also be incorporated into the routine. HIIT uses short bursts of high-intensity exercise followed by recovery periods. These intervals are alternated until the session is completed.

Things You'll Need

  • Treadmill
  • Appropriate running shoes
  • Water bottle
Show More

Instructions

    • 1

      Complete an adequate warm-up of at least 10 minutes. You should start with a slow walk or jog pace and gradually increase speed to a moderate pace. Don't go too fast during the warm-up. Your goal is to have warm muscles and a quick heartbeat in anticipation of the exercise to come.

    • 2

      Increase the treadmill speed to enter the first interval phase. Based on your initial fitness level, the speed may be a fast walk, run, or sprint. The speed should be at a high intensity level you know you can't stay at for too long. Try to run for at least a minute. If unable to go a minute, go for as long as you can.

    • 3

      Slow the treadmill down to the pace you used in the warm-up. Complete a minute of recovery. The recovery time may be extended based on your fitness level, but try to keep it the same as for the high-intensity interval.

    • 4

      Increase the treadmill speed again to enter the next interval phase. Run for the same amount of time as for the first high-intensity interval.

    • 5

      Reduce speed again and enter recovery phase for the same amount of time as all previous phases. These basic steps are repeated until a 20-minute workout has been achieved. You can do longer workouts as your fitness level increases.

    • 6

      Complete a 10 minute cool-down to allow the heart to recover and prevent blood from pooling in the legs. Drink plenty of water while cooling down to restore water loss.