10-Minute Intense Calorie Shred HIIT
Speeds vary from a jogging pace (5.0 — 7.0) to a sprinting pace (7.5 — 9.5) with 30 seconds of HIIT followed by a 1-minute resting period to catch your breath (while still jogging to keep the heart rate up).
Is a 20 minute HIIT treadmill workout enough?
In a HIIT session, expect your heart rate to range anywhere between 80 and 95% of the maximal heart rate. At low-intensity intervals, you may work lightly or take a complete rest. A 20-minute treadmill workout is all you need to lose weight and tone your muscle in the least amount of time possible.
What speed should I workout on a treadmill?
I would start with 3 to 5 MPH on a treadmill for beginners or out-of-shape runners looking to do distance runs rather than speed training. For intermediate and advanced runners, I suggest 6 to 9 mph for longer distance training. It's best to get on the treadmill and see where you stand.
What is considered an intense workout on treadmill?
Specific HIIT workouts you can do on the Treadmill
Run at 10 mph for 30 seconds to 1 minute 3. Walk at 3.5-4 mph for 2 minutes 4. Repeat this cycle 7 more times (8 cycles total) 5. If the work interval isn't enough of a challenge, add a slight incline to the treadmill 6.
How fast is 7.0 on treadmill?
Treadmill Pace Conversions
| Treadmill MPH setting | Pace per mile | Equivalent paces by incline |
|---|---|---|
| 8% | ||
| 6.8 | 8:49 | 6:50 |
| 6.9 | 8:42 | 6:46 |
| 7.0 | 8:34 | 6:41 |
How to do a HIIT workout on a treadmill?
Warm-up for 1-2 minutes at moderate speed. Fast Jogging at 7-8mph for 30 seconds. Drop the speed of the treadmill at 3mph and continue walking for 60 seconds. Alternate these speed intervals for 20 minutes.
Today’s John Terry Cardio Workout (12% incline, 20s run 40s rest):
— Matt Sheldon (@Matt_Sheldon13) January 9, 2019
10 sets at 11.2 mph
3 sets at 11.5 mph
2 sets at 12 mph.
Slowly increasing the speed 🙌🏼
What treadmill speed is high intensity?
Basic HIIT Treadmill Workout
Set your speed to a very challenging pace. We recommend between 7 and 11 mph.
Frequently Asked Questions
How do you program HIIT on a treadmill?
HIIT Treadmill Workouts
- Warm-up – 5-minutes of light walking/jogging.
- Sprint – 30-second intensity interval at 70% of maximum effort.
- Rest – 2-minute rest interval, jogging or walking at a decreased pace.
- Sprint – 30-second intensity interval at 80% of maximum effort.
How do you set up a HIIT circuit?
With this in mind, here is what we'd recommend for expert HIIT classes:
- 20 x Squat Jumps.
- 30 Seconds of Rest.
- 30 x Lunge each leg.
- 30 Seconds of Rest.
- 20 x Chest to Ground Burpees.
- 30 Seconds of Rest.
- 10 x Clapping Push-ups.
- 30 Seconds of Rest.
How much should a beginner walk on treadmill?
Start by Walking
"It's best to warm up for at least five minutes at an easy to moderate walking pace, maybe a 2.5 mph or 3 mph pace," says McKay. "Then increase the pace until you are slightly out of breath for the duration of your workout, anywhere from five minutes to 15 minutes for beginners."
How often should a beginner use a treadmill?
First, you'll want to map out your schedule and set aside time to devote to your new running routine. You can reap fitness rewards with just 30 minutes a day, three to five times per week in your beginner running plan. (The same can be said for walking 30 minutes a day.)
Will I lose weight if I walk on the treadmill for 30 minutes everyday?
Using a treadmill for 30 minutes daily, combined with a balanced diet and a healthy lifestyle, can contribute to weight loss. However, the amount of weight you can lose in three weeks depends on several factors, including your current weight, body composition, diet, and overall energy balance.
FAQ
- What is the 30 minute treadmill rule?
- The 12-3-30 workout was coined by 24-year-old social media maven and YouTuber Lauren Giraldo. It consists of setting a treadmill to a 12% incline and walking at 3 miles per hour for 30 minutes.
- Is a 20 minute treadmill workout effective?
- Generally, a 20-minute treadmill workout can help you burn the same amount of calories you would in a 50-minute session of continuous training. This is due to the greater afterburn effect of HIIT. Be sure to customize HIIT to meet your fitness goals and incorporate strength training throughout the week.
- What is the best speed on treadmill to lose weight?
- HIIT Routine
- Start with a flat incline on your treadmill.
- You then need to increase the speed to 15-16 km/h and run for 30-45 seconds.
- Then drop the speed to 5-6 km/h and rest for 30-60 seconds.
- Continue with the run/walk sequence 5-8 times.
- Remember to spend 5 mins colling down by walking at 3-4 km/hr.
- Is 2 mph on treadmill to slow?
- It depends on your individual goals. Walking on a treadmill at 2 mph can still provide a moderate-intensity aerobic workout, which can help to improve your cardiorespiratory fitness. However, if you are hoping to burn calories or build strength, walking at such a slow pace may not be effective.
- Is a 20 minute HIIT workout enough for one day?
- In fact, it's much better to spend 20 minutes working out each day, than 1 hour once a week! The reason HIIT is so effective in as little as 20 minutes is that it involves maximum exertion when training.
How to do interval training on a treadmill
| Are 30 minute HIIT workouts effective? | Typically, a HIIT workout will range from 10-30 minutes in duration and is seen as a very efficient way of exercising! It is totally adaptable and there are various HIIT workouts to suit your needs. |
| What is the 80 20 rule for HIIT training? | Specifically, it has been demonstrated that triathletes and endurance athletes gain the most fitness when they do approximately 80 percent of their training at low intensity (think zone 1 and 2) and the remaining 20 percent at moderate (zone 3) and high intensities (zone 4 and above). |
| How many minutes of HIIT is recommended? | So how often should you do HIIT? There is a lot of research into this type of exercise and its effects on the body. Our partners at Les Mills and the research they've commissioned suggest 30-40 minutes a week with your heart rate above 90 per cent. That translates on average to two 30 to 45-minute HIIT workouts a week. |
| Can a 10-minute HIIT workout be effective? | For days when you're short on time, HIIT is a great option. Research suggests that a 10-minute workout with 1 minute of intense exercise, like a sprint, may have the same health benefits as a 50-minute workout at a moderate pace. |
- How do you interval on a treadmill?
- HIIT Treadmill Workout Examples
- Start with a warm-up. Consider a light jog for five minutes clocking in at 3-4 RPE.
- Begin your intervals with a 30-second sprint, increasing your speed to reach an 8-9 RPE.
- Decrease your speed for a 2-minute recovery at an easy pace, 3-4 RPE.
- Repeat 3-5 rounds.
- Finish with a cool-down.
- HIIT Treadmill Workout Examples
- Is interval training on the treadmill effective?
- HIIT running on a treadmill can be a really effective way of increasing your anaerobic capacity and building up your fast twitch muscle fibres - all while making treadmill running more engaging too.
- What is the 5 4 3 2 1 treadmill workout?
- In this workout you will complete 5 minutes of cardio (5 exercises for 1 minute each), 4 minutes of lower body (4 exercises for 1 minute each), 3 minutes of upper body (3 exercises for 1 minute each), 2 minutes of core (2 exercises for 1 minute each), and 1 minute of cardio (1 exercise for 1 minute).
- What is the 12 treadmill rule?
- One viral trend known as the "12-3-30" workout did just that and is soothingly straightforward: You set your treadmill to an incline of 12 and a speed of 3 miles per hour and then walk for 30 minutes.