Running HIIT Routine

Running HIIT Routine

An Intense Running HIIT Routine for the Treadmill

running hiit routine woman on treadmill

As we've pointed out in other blog posts, the idea behind high intensity interval training (HIIT) is to perform intense exercises for short periods followed by shorter periods of rest. You increase your heart rate, build strength and get rid of unwanted fat. In this post, we outline a running HIIT routine for the treadmill. If you're still not exactly sure what a HIIT workout is, click HIIT in the Categories menu to the right to see previous blog posts.

Running outside is a great way to get in shape, but the weather doesn't always play ball and allow that to happen. On those days, running on a treadmill will help you get the job done, although many runners think of that as a boring way to run. It doesn’t have to be, however, especially if you add high intensity interval training (HIIT) into the mix.

A Runner's HIIT Routine

As recapped above, this type of training requires you to train in short, intense bursts followed by a longer recovery or rest period. You can use the incline and speed features on your treadmill to up the intensity level required for interval training.

If you're new to the treadmill, or running in general, you may want to choose one or the other. Experienced runners can go with a combination of speed and incline increase. Just choose the option that best suits your fitness level. Below is a great running HIIT routine that will help get you in shape quickly. For your actual HIIT intervals, the speeds and incline levels mentioned below are just recommendations. They can all be adjusted to suit your fitness level, as long as you are still being challenged when doing them.

A HIIT Workout for the Treadmill

running HIIT routine for treadmill

  • Warm Up – If you are a treadmill jogger, start out with a couple of minutes of walking. Runners should start out with 2 minutes of jogging.
  • Workout Intervals – Set the incline at 2 and run at 10 MPH for 30 seconds. Follow this by stepping to the side and resting for 30 seconds. Repeat this process for a period of 4 minutes.
  • Active Recovery – Set the incline to 1 and run for 2 minutes at 6 MPH. Repeat this cycle 3 times, with a couple of minor adjustments. The second cycle should see the incline set at 3 before going back to 2 for the final cycle.
  • Cool Down – Walking or light jogging for 2-5 minutes is the most effective way to get your heart rate back to resting levels.

A Fast Effective Treadmill Workout

In total, this workout should last for about 25 minutes, but you can increase the time by repeating the cycles. Alternatively, if it seems like too much for your fitness level, you can shave off one of the cycles and just do 2.

This is a great way to get a quick workout in and truly reap the benefits. Runners who use HIIT workouts generally end up being able to run faster and longer. The speed at which weight is lost is also increased without losing lean muscle in the process.

Stretching After Your HIIT Routine is Always Recommended

We strongly suggest that you always perform a good set of stretching exercises to finish up any kind of workout, but particularly after doing your HIIT workout. Any time your body is subjected to fast-paced periods of intense exercise, there is always the danger that it will stiffen up and cramp if you neglect your stretching routine afterward.

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