HIIT Treadmill Workout for Beginners: Lose Weight Efficiently

Nowadays, you can find HIIT workouts of all kinds, kettlebell HIIT workouts, burpees HIIT workouts, battle ropes, cycling, boxing, you name it! However, in this article, we’re going back to HIIT’s aerobic beginnings and walking you through everything you need to know to master a HIIT treadmill workout for beginners. Keep reading!

Why You Should Do HIIT Treadmill Workouts

HIIT, or high-intensity interval training, is a type of workout that can be applied to any exercise that contains an element of cardio. It demands you to push your pace out of your comfort zone: going all out for a short period of time and then slowing down. This process of going at maximum potency and then resting is repeated several times and is what mainly characterizes a HIIT workout.

Running is one of the most basic and efficient ways of exercising, so a HIIT treadmill workout just makes sense, and the data is there to prove it. Studies show that adopting a HIIT workout routine can bring several benefits such as: 

• Weight loss, 
• Improvement in cardiorespiratory systems
• Endurance boost.
• Heart disease prevention

Another great reason to pick a HIIT Treadmill Workout for beginners as your cardio of choice is time efficiency. HIIT workouts are typically shorter than traditional cardio sessions but offer similar or even superior benefits. So if you can’t or simply don’t want to spend a lot of time at the gym, HIIT is a stellar option.

HIIT Treadmill Workout For Beginners: Workout Routine

When it comes to incorporating HIIT workouts it is important to have a well-structured routine. These workouts take your body to its absolute maximum, so it can be dangerous to just go all out without any kind of planning. Here's a simple yet effective beginner HIIT treadmill workout plan:

It may not look like much but one minute going at your fastest can feel like an eternity. Another thing to keep in mind is that the speeds in the table above are just suggestions based on a beginner’s average. If 6 MPH is light work for you, then by all means go for a quicker pace. The most important thing is that you feel like you’re going at max speed.

Now, let’s take a look are a more in-depth guide to each step of the routine:

Warm-Up

• Begin with a 5-minute warm-up at a comfortable walking pace. This will prepare your muscles and cardiovascular system for the workout ahead.

Sprint Interval

• Increase your speed to a challenging pace for 1 minute. Ensure you maintain proper form by keeping your back straight and your core engaged.

Recovery Interval 

• Slow down to a walking pace for 2 minutes so your heart rate decreases slightly, and you can prepare for the next sprint.

Repeat

• Alternate between 1-minute sprints and 2-minute recovery intervals for a total of 3 sprints.

Cool Down

• Finish with a 7-minute cool-down at a walking pace to catch your breath and bring your heart rate back to normal.

Optimizing Your HIIT Treadmill Workouts For Beginners

Now that you know the basics, there are a few ways to optimize and make sure you get the most out of every session of your HIIT treadmill workout for beginners.

The first one is proper hydration because it is directly correlated with maximizing performance and recovery. Since you’ll be going at your max, your body will sweat a lot to try to control its temperature. Remember to always

The second is footwear. Running is a high-impact exercise, especially on your ankles and knees so investing in good quality running shoes that provide adequate support and cushioning is an excellent idea.

Finally, progress gradually. Once you’re comfortable with the exercise routine depicted above, you can try to make it harder for yourself so you are always improving. You can try increasing the speed at which you run or add an incline if your treadmill has that function.

Alternatively, also can extend your sprint intervals from 1 minute to 1.5 or 2 minutes while keeping the recovery intervals the same.

Final Word

Starting a HIIT treadmill workout as a beginner can be both exciting and daunting. Thankfully, by following the detailed workout routine, instructions and tips above you’ll be more than ready to achieve all your fitness goals. Remember to start slow and always listen to your body. If you feel any pain or something doesn’t feel right,  consult a professional.

Finally, a fitness APP like the Flex APP can help you track your progress so you have an easier and mor enjoyable time hitting any fitness goal: be it saying goodbye to pancake butt, getiing your pecs jacked, hitting a new PR or conquering the body of a Greek god.

Download the Flex APP now and and enjoy an easy-to-use auto progression, body weight tracker, plate calculator, and much more. Get fit with Flex!