High Intensity Interval Training (HIIT) Treadmill Workouts
Putting in the hard yards (Photo: Magda Ehlers)
You can't have failed to have heard of High Intensity Interval Training (HIIT). It's the current top trend in workouts these days, and can be applied to all ways of training including cardio and resistance.
A treadmill offers a great opportunity for HIIT workouts, calling your fast-twitch muscles in to play by using high speeds for short-burst sessions. It's vitally important to vary your workouts. Doing the same each time you run reduces the benefit over time as your body grows accustomed to same old routine.
Adding HIIT workouts will do just this, and you'll soon notice the impact on your other workouts. You'll also 'burn' more calories as engaging your fast-twitch muscles requires more energy. Plus, there's also what's called the 'after-burn effect' where your body continues to burn those calories due to excess post-exercise oxygen consumption (EPOC). But don't be tempted to raid the fridge thinking you've deserved it :0)
Another advantage of HIIT is that it doesn't have to take long. If your time is limited, you can do a perfectly good workout in as little as 20 minutes - including the warm-up and cool-down period. However, you'll get double the benefit with a 30 minute session.
Finding Your 'High'
The two workouts below are just an example. The high intensity sections are short-bursts that have to be maintained over the duration - usually one minute. If you can't manage 8mph on a 6% incline for one minute then don't do it. Experiment to find the maximum you can do for a full minute that allows you to complete the workout. You should feel tired after your minute - knackered to be blunt. You then need to find an easy pace that aids your recovery over a two minute slot, so you feel ready to go for another minute of full-on!
The one-minute blast, following by a two-minute recovery walk or jog is one cycle. Typical HIIT sessions for beginners consist of 6 - 8 cycles. But remember the warm-up! This is vital before you go all-out.
Caution - HIIT can be tough on the body. Don't be tempted to dive in at the deep end in your first few sessions. Take your time to build up your sessions or you could sustain injury, Also, two HIIT sessions a week (or 3 maximum if very fit) is plenty to achieve the benefits without placing undue stress in your body. And remember, consult your doctor before beginning a new training regime.
A treadmill offers a great opportunity for HIIT workouts, calling your fast-twitch muscles in to play by using high speeds for short-burst sessions. It's vitally important to vary your workouts. Doing the same each time you run reduces the benefit over time as your body grows accustomed to same old routine.
Adding HIIT workouts will do just this, and you'll soon notice the impact on your other workouts. You'll also 'burn' more calories as engaging your fast-twitch muscles requires more energy. Plus, there's also what's called the 'after-burn effect' where your body continues to burn those calories due to excess post-exercise oxygen consumption (EPOC). But don't be tempted to raid the fridge thinking you've deserved it :0)
Another advantage of HIIT is that it doesn't have to take long. If your time is limited, you can do a perfectly good workout in as little as 20 minutes - including the warm-up and cool-down period. However, you'll get double the benefit with a 30 minute session.
Finding Your 'High'
The two workouts below are just an example. The high intensity sections are short-bursts that have to be maintained over the duration - usually one minute. If you can't manage 8mph on a 6% incline for one minute then don't do it. Experiment to find the maximum you can do for a full minute that allows you to complete the workout. You should feel tired after your minute - knackered to be blunt. You then need to find an easy pace that aids your recovery over a two minute slot, so you feel ready to go for another minute of full-on!
The one-minute blast, following by a two-minute recovery walk or jog is one cycle. Typical HIIT sessions for beginners consist of 6 - 8 cycles. But remember the warm-up! This is vital before you go all-out.
Caution - HIIT can be tough on the body. Don't be tempted to dive in at the deep end in your first few sessions. Take your time to build up your sessions or you could sustain injury, Also, two HIIT sessions a week (or 3 maximum if very fit) is plenty to achieve the benefits without placing undue stress in your body. And remember, consult your doctor before beginning a new training regime.
Workout #1 - Beginner
As mentioned above, know your one-minute level of intensity before you do the full six cycle workout. Remember, the speeds used are an example - use your suitable high and recovery speeds for each step.
If you find this easy, add an incline to Step #2, or increase speed, but leave the timings as they are as you need to have sufficient time to recover,
As mentioned above, know your one-minute level of intensity before you do the full six cycle workout. Remember, the speeds used are an example - use your suitable high and recovery speeds for each step.
- Warm-Up: Fast walk for 5 minutes building up to a jog for 5 minutes
- 1-minute at 8mph
- 2-minutes recovery at 3mph
- Repeat Steps #2 and #3 x 6 times
- Cool-down: 5-minute relaxed walk, followed by a few stretches for your legs and arms
If you find this easy, add an incline to Step #2, or increase speed, but leave the timings as they are as you need to have sufficient time to recover,
Workout #2 - Advanced
Don't be tempted to jump straight into this one until you're fine with Workout #1 above.
Again, experiment with the speed and inclines but keep the timings the same. The repetition can also be increased once you feel up to it :0)
Also see Strength and Hill Run Workouts to build strength, stamina and speed.
Don't be tempted to jump straight into this one until you're fine with Workout #1 above.
- Warm-Up: 5-minute fast walk
- 1-minute at 8mph
- 2-minute recovery at 4mph
- Repeat Steps #2 and #3 x 4 times
- 30-seconds at 10mph
- 1-minute at 3 mph
- Repeat Steps #5 and #6 x 4 times
- Cool-down: 5-minute relaxed walk followed by stretching.
Again, experiment with the speed and inclines but keep the timings the same. The repetition can also be increased once you feel up to it :0)
Also see Strength and Hill Run Workouts to build strength, stamina and speed.
By Roy Palmer UK Athletics Coach / Teacher of The Alexander Technique
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