3 HIIT workouts on the treadmill – Cardio for weight loss

A man is doing a HIIT workout on a treadmill

Doing cardio is a crucial part of living an active and healthy lifestyle. It doesn’t matter if you run, walk, swim, climb, or basically anything that gets your heart rate up. One of the preferred ways to get the cardio done for gym goers, isHIIT workouts on the treadmill.

Let’s have a look at three of the most efficientHIIT workouts on the treadmill,

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Benefits of a treadmill workout

The benefits of a treadmill workout are very much the same as the benefits of walking or running outside. However, there are a few benefits we get when picking the treadmill over the outside.

  • There’s a reduced impact compared to running on the street, or another hard surface. Not only will it make the run more comfortable, but also reduce the risk of ankle, knee, hip, and back injuries. Especially if you run fast.
  • You’re in control of the speed and incline, to make it easier to control the level of difficulty in your workouts. Many experience that they can push themselves more too.
  • It’s convenient. The weather doesn’t matter on the treadmill and most have an easier time getting their cardio done when they’re already at the gym.

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1. HIIT on a treadmill – 10-20-30

The 10-20-30 is a simple yet challenging workout and is the hardest of the three treadmill workouts.

It alternates from an easy jog to a difficult run, to a short sprint. There won’t be much time to cool down between the sprints. If you need breaks, you can walk for 2-3 minutes after every 5th sprint.

You can put the treadmill at an incline if the workout isn’t challenging enough as it is.

  • 5-minute warmup: Walk fast, in the beginning, and finish off with a minute or two of easy jogging. Make sure that you’re warm before the workout.
  • 30 second run at 40-50%. This should be relatively easy.
  • 20 seconds run at 60-75%. This should be a bit more challenging.
  • 10 seconds sprint.
  • Repeat 5-15 times.
  • 5-minute cooldown: Walk or jog at a comfortable speed

Not every treadmill gives you the option to change the pace fast. You might jump off for a second to change it if needed after the sprints.

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2. HIIT on a treadmill – The 30 min workout

The 30-minute treadmill workout is great for everyone, whether you’re a beginner or more experienced.

It will be challenging at times but don’t let yourself relax during the 30-second runs. You’ll thank yourself after.

  • 5-minute warm up: Walk fast, in the beginning, and finish off with a minute or two of easy jogging. Make sure that you’re warm before the workout.
  • 30 seconds fast run at 80%.
  • 30 seconds walk
  • Repeat 10 times
  • 2 minute slow jog / fast walk. This part can be skipped.
  • 30 seconds fast run at 80%.
  • 30 seconds walk
  • Repeat 10 times
  • 3-minute cooldown: Walk or jog slowly.

You might skip the last 10 rounds the first couple of times if you’re not used to doing cardio.

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3. HIIT on a treadmill – The sprint

The sprint is one of my favorite HIIT workouts on the treadmill. It alternates between short sprints and longer jogs/walks, making it ideal for lifters who perform best at short bursts of high intensity.

You should go all in during the sprints to maximize the benefits of the workout.

  • 5-minute warmup: Walk fast in the beginning, and finish off with a minute or two of easy jogging. Make sure that you’re warm before the workout.
  • 15-second sprint. You should run at a speed you wouldn’t be able to continue at much longer.
  • 90 seconds walk or slow jog.
  • Do the alternate run 20-30 times.
  • 5-minute cooldown: Walk or jog at a comfortable speed

You might benefit from taking 2-minute breaks between the sprints in the end if you’re not used to doing cardio.

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Conclusion

Doing HIIT workouts on the treadmill is a great way to improve your cardiovascular health while burning some extra calories. Some kind of cardio should be included in your workout plan, no matter if you’re bulking or cutting.