A HIIT treadmill workout can be a great way for an athlete to build up conditioning. It features short bursts of intense activity followed by longer periods of less intensity. HIIT increases your heart and metabolic rate, making it ideal for those who want to increase their conditioning levels.
Although running on the "dreadmill" may not seem like your idea of fun, the following workouts can be done in a short amount of time and provide the results you want. You can do them on a treadmill, but remember to use caution as you will switch speeds and incline angles while running.
Multiply Your MPH
Start with a three-minute warm-up on the treadmill at a comfortable pace, then double your miles per hour. For example, if your warm-up pace is 4 mph, kick it up to 8 mph for a minute, before returning to four. Alternate between your warm-up mph and its double for 10 minutes before finishing with a three-minute cooldown at your warm-up pace.
Switch Every 30 Seconds
This is a simple, yet effective HIIT treadmill workout. Get the treadmill up to sprint speed—generally anything over 10 mph—and hop on to run for 30 seconds. After the 30 seconds are up, hop off to the side and rest for 30 seconds. That counts as one round. Complete 5 to 7 rounds.
Sprint the Hills
Similar to switching every 30 seconds, Hill Sprints are a great way to challenge runners who are already comfortable sprinting. Set your treadmill to a challenging yet manageable incline and speed. It's a good idea to reduce your speed a bit until you adjust to the incline. You will be jumping on and off the treadmill, but push yourself to run a minute before hopping off. This may be more challenging, so take 60-90 seconds to recover. Complete 5 rounds before lowering the incline to zero and slowing down for a four-minute cooldown.
Choose a Distance
Start by setting a goal distance for yourself, like a mile. Alternate between 20 seconds of sprinting and 40 seconds of jogging until you reach your goal. Record your time and look to reduce it every subsequent workout. As you progress, you'll notice that both your sprints and jogging time periods will be quicker.
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