Beginner and Advanced Fitness Tips for Everyone

3 Best HIIT Treadmill Workouts

The treadmill is one of the best fitness equipment out there, but it’s one of the most boring as well. That’s if you just run or walk at the same speed, of course. To make working out on the treadmill more fun, you have to spice things up a little bit. Therefore, if you want to have a great workout session on the treadmill, read the following lines to find out which are the best 3 HIIT treadmill workouts.

1. The sidewinder workout

The sidewinder workout is a walking-only routine that gets your heart rate up, targets your hips, and improves your balance. In the first 5 minutes, you warm up, gradually increasing the speed of the treadmill from 2.4 MPH to 3.5 MPH. Next, you do 2 minutes of sideways walking at 2.2 MPH, 1 minute facing left, and 1 minute facing right. The next 2 minutes you do sideway walking at a 2.4 MPH speed, 1 minute facing each side. Afterward, you do 1 minute of forward walking at 4.5 MPH, and 1 minute of forward walking at 3.5 MPH. Do 2 minutes of sideway walking again, but now at the speed of 2.6 MPH, after which you do 2 minutes of sideway walking at the speed of 2.8 MPH. Now you proceed with 1 minute of forward walking at 4.2 MPH, and another minute of forward walking at 3.5 MPH. Next, do 2 minutes of sideway walking at 2.5 MPH and 5% incline, followed by a 5-minute cooldown where you gradually decrease the speed from 3 MPH to 1.8 MPH.

2. The 5-4-3-2-1 workout

The 5-4-3-2-1 workout is great for those who like variety, this workout routine including endurance work, HIIT training, and gradual climbs. You must do a 4-minute warm-up where you gradually increase the speed from 3.4 MPH to 4 MPH. Next, set the treadmill at a 2% incline and do a 5-minute workout where you gradually increase the speed from 4.4 MPH to 5.6 MPH, after which you go back to 4.4 MPH. Recover for 90 seconds at a 3.5 MPH speed without an incline. Do a 4-minute Tabata interval where you run for 20 seconds at your maximum speed and you rest for 10 seconds, repeating this routine until the time passes. Recover again for 90 seconds at 3.5 MPH without an incline. Do a 2-minute sprint and climb at 6.5 MPH with a 5% incline. Recover for 90 seconds at a 3.2 MPH speed without an incline. Do a 1-minute sprint at 7 MPH. Take a 90-second recovery break where you set the treadmill at 0 incline and a speed of 3.5 MPH. Do a 30-second sprint at your maximum speed. Finally, do a 3-minute cooldown where you gradually decrease from 3.2 MPH to 2 MPH.

3. The gauntlet workout

In the gauntlet workout, you will incorporate full-body strength moves between running sets. Do a 10-minute warm-up where you walk or jog at a slow pace. Run for 1 minute at a 10 MPH speed. Afterward, get off the treadmill. Do 30 seconds of kettlebell swings, 30 seconds of push-ups, and plank for 1 minute. Now run on the treadmill for 1 minute at a 4 MPH speed. Repeat the routine 5 more times, except for the warm-up part. Finally, cool down for 5 minutes, time during which you walk or jog at a comfortable pace.