Take this HIIT workout to your treadmill for a high intensity, calorie killer!
Your treadmill is an amazing tool for HIIT training. For today, let’s say goodbye to burpees and jumping, and say hello to speed. This workout will use some longer recovery periods, so that means when you are working, you’re working as hard as you possibly can. The goal is to hit 100% of your VO2 Max, which means no lollygagging is allowed.
HIIT workouts are intense, and this one’s no exception. Each round we’ll play with the incline a little bit, but the format will remain consistent. If your treadmill doesn’t go up to 20 percent, then just max out the incline for that set. Varying the incline will help you use different muscles, different mechanics, and challenge your body in slightly different ways every single round. Keep in mind, the flatter the incline, the faster the speed. Let’s see what you’re capable of.
On your mark, get set, sprint!
Today’s focus: Treadmill Sprints
Warm up: Bodyweight
30 seconds each: butt kickers, high knees, leg swings (each side), lateral leg swings (each side), air squats, and reverse lunges.
HIIT SET 1 (Complete 4 times through)
30 seconds sprint—12%
60 seconds recovery
——————————
60 seconds recovery
HIIT SET 2 (Complete 4 times through)
30 seconds sprint—0%
60 seconds recovery
——————————
60 seconds recovery
HIIT SET 3 (Complete 4 times through)
30 seconds sprint—20%
60 seconds recovery
——————————
60 seconds recovery
HIIT SET 4 (Complete 4 times through)
30 seconds sprint—5%
60 seconds recovery
——————————
60 seconds recovery
Cool down: Treadmill and Bodyweight
2 minutes walking—2%
30 seconds each: calf stretch, quad stretch, hamstring stretch, and glute stretch.
Great job! If you missed any of the workouts from this series, you can find them here. And for more treadmill workouts, check out our treadmill series here.
Keep up the hard work.
Good luck and stay fit!
Becca Capell
iFit Head Trainer
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
