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That means making time to get outside or, for some weatherproofing, hopping on the old reliable treadmill. While treadmill workouts often bring the dread of slow, painful slogs while staring at the gym\u2019s TV monitors, you can get a more effective workout done in less time when you crank up the intensity with interval training<\/a>. Here are a few detailed workouts to make your next treadmill session a more productive and (relatively) more enjoyable experience.<\/p>\n For many people in the gym, once they make the decision to drop some body fat<\/a>, hopping on the treadmill is often considered par for the course, along with cutting calories and skipping desserts. Rather than logging mile after foot-numbing mile, you can crank up the fat-burning by applying high-intensity intervals to your next treadmill session. Interval training has been shown to be more efficient and more effective than steady state cardio programming. (3<\/a>)<\/p>\n This is one of the most common ways to perform an interval-based treadmill workout. Alternating periods of high-intensity, fast-paced running<\/a> with low-intensity, slower paced walking allows you to effectively balance output with recovery for an efficient training session.<\/p>\n Because \u201cfast pace\u201d and \u201cslow pace\u201d are relative to your own ability, use your judgment when setting the treadmill speed. Aim for a strenuous run, not necessarily an all-out sprint, on the fast portion. Use a significantly slower pace, typically an easy jog or quick walk, for recovery periods.<\/p>\n With this approach to intervals, you have two potential avenues of progression. You can add more interval periods to increase the overall training time. This makes the workout progressively longer, but also increases the amount of work you\u2019re doing in each session.<\/p>\n You can also keep the same number of intervals while gradually reducing the rest period in each \u201cset.\u201d By reducing the rest by 10 to 15 seconds per week, you\u2019re asking your body to maintain high output with submaximal recovery. This increases the overall training intensity. Both methods can be effective, and they can be used sequentially \u2014 reduce rest periods each week for two or three weeks and then begin adding intervals once per week.<\/p>\n This workout can be performed two to four times per week, on non-consecutive days for better overall recovery. Don\u2019t perform the workout immediately after training legs with weights<\/a> due to potential cumulative fatigue in hip, knee, and ankle stabilizers.<\/p>\n Improved conditioning, sometimes synonymous with endurance or cardiovascular health, can be a welcomed side effect of most types of treadmill workouts. You can adjust the training for a more efficient and more specific conditioning benefit by taking a strategic approach to the interval treadmill session.<\/p>\n This circuit-based treadmill workout may appear unconventional, but it delivers total-body conditioning and a high intensity session which has shown to be more effective than moderate-paced cardio workouts. (4<\/a>) Rather than alternating active periods of fast running with recovery walking periods, this approach alternates steady (submaximal) runs with more traditional exercises using bodyweight movements<\/a> or dumbbells<\/a> (for convenience). You\u2019re essentially \u201csupersetting<\/a>\u201d a treadmill run with a conventional exercise.<\/p>\n Rather than taking a stationary rest period or walking at a low intensity to recover, the exercise acts as a type of \u201cactive recovery\u201d from the hard run. This allows you to continue training while you catch your breath as your cardiovascular system recovers.<\/p>\n This plan requires a bit of coordination, because you\u2019ll be getting on and off the treadmill repeatedly (as the workout\u2019s name implies). It also requires a little bit of planning and, ideally, some extra space near the treadmill itself to safely perform the non-treadmill exercise.<\/p>\n This workout can be adjusted to incorporate a variety of exercises to train a larger array of muscle groups. Choose one exercise for each muscle and perform them in an alternating fashion: treadmill, first body part, treadmill, second body part, treadmill, third body part, etc. <\/p>\n This method can also be performed in a more basic manner focusing on a single body part<\/a> for the entire session, using a different exercise in each interval. This method can work especially well with ab exercises<\/a>, turning the session into a \u201ctwo-for-one\u201d cardio and ab workout.<\/p>\n For safety\u2019s sake, avoid using lower body exercises<\/a> such as squats<\/a> or lunges<\/a> because excessively fatiguing the leg muscles can increase the risk of running-related injuries. Regardless of the body part trained, avoid reaching absolute muscular failure. Doing so will create unnecessary systemic stress and impact recovery. Perform this workout two to three days per week.<\/p>\n Whether you\u2019re new to the gym<\/a> or just new to cardio training, you can\u2019t always dive right into an intense workout. However, you can still use HIIT to get familiar with the training method while building a base of conditioning and general fitness.<\/p>\n Rather than alternating fast-paced running with slower walking, this approach uses an underappreciated benefit of the treadmill \u2014 the incline feature. Most treadmills can reach a 12-15% incline. If you\u2019re unfamiliar with your treadmill, take some time before the workout to test its capabilities.<\/p>\n The goal is to maintain a steady walking pace for the duration of the workout, using the incline to add (and reduce) the difficulty throughout the session. Aim for a near-maximum incline during the high-intensity interval \u2014 ideally within two or three points of the machine\u2019s max setting. If it\u2019s capable of 15%, try to use at least 12%; if 12% is the maximum, aim for nine or 10%.<\/p>\n For the low-intensity interval, reduce the incline to one percent. The speed should not change during any interval. Choose a speed that allows a comfortable walking pace during the low interval, and keep the setting the same as the incline increases. This workout can be performed three or four days per week.<\/p>\n One key to maximizing any incline treadmill workout is to resist the urge to hold onto the handrails. As much as possible, allow your arms to swing naturally. Needing the handrails briefly for safety or balance is one thing. Hanging onto them to support yourself during the high incline becomes counterproductive because it reduces your body\u2019s workload.<\/p>\n Just because you\u2019re using a treadmill doesn\u2019t mean you can skip the warm-up. A thorough warm-up isn\u2019t just beneficial for injury prevention. It\u2019s been shown to improve performance during training. (5<\/a>) That can help to make sure you\u2019re actually putting \u201chigh intensity\u201d into your high intensity intervals.<\/p>\n Be sure to factor time into your HIIT workout for a good warm-up. Don\u2019t just plan on showing up, running for 10-15 minutes, and leaving. The time spent warming up will prepare your ankles, knees, hips, and back for the run, while also improving overall blood flow and ensuring an even more productive session.<\/p>\n Steady-state workouts can have a place in your overall workout program. Performing a reliably monotonous walk can help relaxation and general restoration. But when it\u2019s time for a hard and productive workout, some high intensity interval training will pack more results into less time. Narrow down your goal, pick the right workout, and put that treadmill to good use.<\/p>\n Featured Image: Antoniodiaz \/ Shutterstock<\/em><\/p>\n The post Try These HIIT Treadmill Workouts for Different Goals<\/a> appeared first on Breaking Muscle<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":" When it\u2019s time to hit the gym, most people instinctively gravitate toward hitting the weights. That\u2019s certainly an understandable course of action, since weight training plays a role in everything from muscle-building and strength gains to fat-burning and even heart health. However, for maximum results toward any of those goals \u2014 physique, performance, or health \u2014 a comprehensive…HIIT Treadmill Workouts<\/h2>\n
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<\/a><\/strong>HIIT Treadmill Workout for Fat Loss<\/h2>\n
Speed Intervals<\/h2>\n
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Treadmill Interval<\/h3>\n
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<\/a><\/strong>HIIT Treadmill Workout for Conditioning<\/h2>\n
On\/Off Treadmill Circuit<\/h2>\n
![\"Muscular](\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/03\/shutterstock_1010173102.jpg\")
Treadmill Run<\/h3>\n
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Push\u2013Up<\/h3>\n
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Two-Dumbbell Dumbbell Row<\/h3>\n
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<\/a><\/strong>HIIT Treadmill Workout for Beginners<\/h2>\n
Incline Intervals<\/h2>\n
<\/a>
Treadmill Walk<\/h3>\n
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How to Warm-Up for HIIT Treadmill Workouts<\/h2>\n
<\/a>
HIIT Treadmill Workout Warm-Up<\/h3>\n
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Better Results with the Ups and Downs of Intervals<\/h2>\n
References<\/h2>\n
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\nThe post Try These HIIT Treadmill Workouts for Different Goals appeared first on Breaking Muscle.<\/p>\n","protected":false},"author":1,"featured_media":5228,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/11418"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=11418"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/11418\/revisions"}],"predecessor-version":[{"id":11424,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/11418\/revisions\/11424"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/5228"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=11418"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=11418"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=11418"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}