Health & Fitness

You’ll be gassed very quickly with these HIIT treadmill exercises

The treadmill, better known as the human hamster wheel, earned its nickname for its booming monotony. Many lifters have built-in resistance to this device as it is difficult to make walking exciting in place. There’s no change of scenery to distract, which is why HIIT treadmill workouts are the way to go.

High-intensity sessions are bang bang for your buck when it comes to conditioning and fat loss. And you will see, there is nothing to be bored with with these seven workouts. You’ll be too out of breath to complain about how long you’ve been exercising on a stationary belt.

It should go without saying that these HIIT treadmill workouts all require an adequate warm up. Try this dynamic warm up. If you need more help opening tight hips add these drills.

You will be gassed in no time with these HIIT treadmill workouts

Training 1: Sprint to the Backward Incline Walk

Directions: Stand on the sides of the treadmill and lightly hold the handrails. Then adjust the harness to your ideal sprint pace (depending on your ability). Once the correct speed is reached, carefully switch to the harness and sprint for 30 seconds. Then immediately slow the belt down to a slow walking pace (about 4 km / h is a good goal), but add a twist: increase the incline of the belt to step 10 and run backwards for 2 minutes. Alternate between 30-second forward sprints and 2-minute incline back pedals for 15 to 20 minutes.

Pro type: It’s okay to carefully hold the railing of the treadmill for reverse gear to make sure you are in the correct spot on the belt. Just don’t completely rely on them to support your body weight.

Training 2: 10 / 30s

Directions: Sprint at a level below your maximum treadmill speed for 10 seconds. Stand on the sides of the treadmill for 30 seconds. Repeat for 10 rounds.

Pro tip: Treat this as a finisher for any workout to get your metabolism up in a short amount of time.

Workout 3: Self-Propelled Brutality

Directions: While the electric treadmill is turned off, hold the front rails and set the timer on your phone. Do a sprint by keeping your hands in place and pressing your legs firmly to get the belt moving. Ride your legs for 30 seconds. Let rest for 60 seconds, then repeat 10-15 rounds.

Pro type: Stay “low” and imagine the same mechanic that you would use for a sled push. this makes it easier to pull off this movement.

Training 4: Cardio Cross Trainer

Place a kettlebell and pair of dumbbells on the floor near a treadmill. Do this round of cross training for a total of 3 rounds:

Set 1

Treadmill Jog x 3 minutes Kettlebell Swing x 25 repetitions Push-ups x 20 repetitions
Let rest for 2 minutes

Set 2

Treadmill Jog x 3 minutes. Dumbbell Bentover Row x 20 reps. Kettlebell Goblet Squat x 15 reps
Let rest for 2 minutes

Set 3

Treadmill Jog x 3 minutes Kettlebell Romanian Deadlift x 20 reps. Dumbbell Renegade row x 10 reps on each side
Let rest for 2 minutes

Pro tip: This workout is a little longer so don’t add anything.

Training 5: Ladders

Directions: To do a ladder, first walk for 2 minutes, then jog for 1 minute, and then run fast for 30 seconds. Then stand on the sides of the treadmill as you bring the belt speed back up to walking pace and repeat the process. That’s a ladder; It should take a total of 4 minutes. Perform a total of 5 rounds.

Training 6: hills

Directions: On a flat incline, do a treadmill at a moderate pace for 1 minute. In the next minute, turn the incline to 10 and jog another 1 minute on the steep incline. Alternate between flat and inclined runs for 12-15 minutes.

Training 7: Prisoner Walk

Directions: After your workout, set the incline on a treadmill to a medium level, then jog at a fast pace for 2 minutes. Reduce the speed to walking pace (but don’t lower the incline) and perform a prisoner stand (this means clasping your hands behind your head and keeping your elbows wide without pulling your head). Walk for 2 minutes. Alternate between the incline run and the prisoner pose for 12-16 minutes. That sounds easy, but it’s much more challenging than you might think. Keep a proud chest; don’t sink forward.

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