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Sharing a training on treadmill by high intensity intervals that you can do during your next cardio session at home or at the gymnasium. See the details below.
Hi friends! How are you doing? I hope you had an incredible weekend! Ours was a little chaotic but ended with a great family dinner. Something random weekend: I ran. Not much … just a little. But I read a statistic that said a very small percentage of people over 30 years old sprin in their lives, and I was determined to be part of this little precision. The reality is that I’m just * now * feeling good enough to add a more intense cardio in my life after My healing trip. It was slow and stable and I definitely missed the cardio “sweatshirt of your eyelashes”, but I need to go back for a while.
It is important to add variety and intensity changes to your routine, and one of the easiest ways to make things happen is through high intensity interval formation (HIIT). Instead of moving away for 30 minutes at a comfortable rate, HIIT allows you to push hard, to recover and repeat in short gusts that leave you accomplished (and in sweat) in less time.
Hiit can be done with body weight exercises, dumbbells or even outside, but HIIT training on treadmills are one of the most effective (and underestimated!) Means to train. By manipulating speed and inclination, you can create intervals that question your heart rate, burn more calories and keep things exciting.
Today, I wanted to share a training on a high intensity driver of training intervals that you can do in less than 30 minutes, which is perfect if you lack time but want maximum results.
Training on the high intensity interval drive carpet
Today, I will share a small summary on what HIIT is, why the treadmill intervals are so effective and how to structure your own training for your fitness level. I also did a little work on a 30 -minute interval carpet that combines short sprints, smoking intervals and strategic rest periods.
At the end, you will know how to use your treadmill as more than a simple walking or jogging machine. It is actually a powerful tool for fat loss, strengthening insulin sensitivity and improving cardiovascular health.
What is high intensity interval training training?
High intensity intervals training (HIIT) is a style of exercise where you alternate between total effort periods and restless rest or recovery periods. The advantage of Hiit is that you can get incredible results in less time compared to the cardio in permanent diet.
Research shows that HIIT can:
Burn more calories in less time than traditional cardio.
Improve insulin sensitivity, which facilitates blood sugar management.
Strengthen your heart and your lungs.
Boost the metabolism long after the end of training (“the after-happening effect”).
Be adapted to almost all levels of physical shape and the time you have.
For a deeper dive, see my article on HIIT for beginners.
Can you do high intensity interval training on a treadmill?
Yes! A treadmill is one of the best equipment for Hiit. You can easily adjust speed and tilt, follow your working hours and control your rest periods. Unlike outdoor races where the terrain can be unpredictable, the treadmills allow you to define specific intervals.
And let’s be honest – it is sometimes easier to stay consistent when you can jump on your treadmill at home or at the gymnasium instead of depending on the weather.
How to do a high intensity interval training on a treadmill
When creating training in HIIT treadmill, here are some elements to keep in mind:
Choose your sprint speed
Start with a rhythm that seems difficult but durable for the time given (short sprints can be faster, longer a little slower intervals). Over time, gradually increase your speed as your fitness level improves.
Define your slope
Don’t be afraid to play with Incline. The addition of 1 to 2% can make sprints more effective and imitate outdoor race. The hills also increase calories burns and strengthen strength.
Respect rest periods
Recovery is what makes HIIT possible. Do not jump the minutes of walking or slowly jogging of the walking; It allows your heart rate to go down so you can attack the next sprint.
Reheat + cool
Always start with at least 5 minutes of slow walking or jogging to prepare your muscles and gradually increase the intensity. The same goes for cooling – finish with a slow walk to let your body reset.
You can save the image on your phone and do it during your next training on treadmill!
Training carpet routine at high intensity intervals
Here is a training on a 30 -minute intervals that you can try today:
Warm -up (5 minutes)
Comfortable breed walking or jogging at 0 to 2% inclination.
Intervals (20 minutes in total)
30 seconds Sprint, 30 seconds on foot
45 seconds sprint, 1 min 15 seconds on foot
Sprint 1 minute, 1 minute on foot
30 seconds sprint, 2 minutes walk
Tabata (4 minutes)
20 seconds sprint, 10 seconds of rest (jump from the carpet safely or ride the belt)
Repeat x 8 laps
Finish
1 min 30 seconds on foot
30 seconds Sprint, 30 seconds on foot
45 seconds sprint, 1 min 15 seconds on foot
Sprint 1 minute, 1 minute on foot
Sprint 1 minute, 1 minute on foot
Cooling (5 minutes)
Slow 0% tilt to reduce your heart rate.
Why does it work
This drive on a treadmill interval alternates short sprints with longer recovery to push your high heart rate, then drop. The Tabata round adds an additional challenge and helps reverse calories in a short period of time. Overall, you work for about 30 minutes in total – including heating and cooling – but you will feel as if you have done a much longer session.
If you have already wondered What is Tabata training, This training gives you a taste of what it feels on a treadmill.
High intensity interval training on a treadmill is an effective way to maximize your training, especially when time is limited. You will improve endurance, torch calories and keep fresh training with intervals instead of stable and boring races.
That said, Hiit is not for everyone. If you are new in fitness or have injuries, stay with a constant walk or jog and gradually increase the intensity. And always listen to your body; No longer is not always better.
Do you want something even more favorable to a budget and friendly? A rebounder (mini trampoline) can offer you several of the same cardiovascular and lymphatic advantages, without the higher cost of a treadmill. The two tools have their place – it is to find what works best for you, your goals and your life season.
Let me know if you are trying this and hope you have a good day!
xo
Gina
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