H.I.I.T the Treadmill

The treadmill pairs perfectly with your strength workouts!

The treadmill is the queen of fat burning machines. It can help you burn off the layers covering up your toned muscles, if used correctly! This H.I.I.T. (High Intensity Interval Training) treadmill workout is going to push you to the max when it comes to your cardiovascular health. It’s not going to feel great the first time, or maybe even the second, but eventually it’s going to feel fantastic while you’re looking fantastic.

Including cardio in your weekly workout routine helps you burn fat while also keeping your heart healthy! Cardio has been proven to help keep your ticker healthy longer, lower blood pressure, and lower your “bad” cholesterol.

If you want the tight and toned body that comes from hard work on a treadmill and the dedication of a workout routine, then you also need to remember to eat clean as well! Check out articles like Top 25 Flat Belly Foods, 28 Low-Calorie Clean Eating Recipes, and especially our 7 Day Clean-Eating Menu! What you put into your body is going to help or hurt your progress in achieving what you want.

H.I.I.T the Treadmill

Equipment Needed: a treadmill and water for hydration!

What to Do: Follow the instructions below that indicate incline, speed, and RPE. Not all treadmill machines are the same, so if you can’t keep up with the speed, just adjust it to match your RPE (rate of perceived exertion). Remember that RPE is a 1-10 scale of how difficult it is for you. Think of a 7 on your RPE scale as giving 70% of your maximal work.

Total Treadmill Time= 13.5 minutes

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Allison Gentry

Allison attended East Tennessee State University where she graduated with a Bachelors in Exercise Science. She earned her certification as a personal trainer through Aerobics & Fitness Association of America. Allison is currently in her final year of study in the pursuit of a Doctorate in Physical Therapy. In her free time she participates in extreme obstacle course racing, having completed one Tough Mudder and a Trifecta of Spartan Races.

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7 Comments

    1. Hi there!
      So the “rests” for this workout are just a temporary reduction in intensity. You never full-on stop to rest. The first set of high-intensity sprints include 5 rounds of 30 seconds high/ 30 seconds lower-intensity sprints. The final set is 2 minutes and 30 seconds, where you’ll reduce workload for 10 seconds, 3 times.

  1. Hi, can I sub a different cardio. I don’t have a treadmill or a gym membership. Thanks for your help.

    1. Hi Desiree. A good substitute could be a step or a stair. Forget about the incline and focus on speed. Obviously this method won’t allow you to track actual speed, but you can pick up the pace of your step for the high-intensity intervals. For instance, the 3 should be a comfortable pace, the 5 should be moderately fast, the 7 fast, and the 8/9 as fast as you can go.

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