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Alternative Treadmill Workouts at Home: A Beginner’s Guide to HIITHigh-Intensity Interval Training or HIIT refers to workouts that alternate between high-intensity bursts of activity and fixed periods of less-intense activity or complete rest. This article will explain how beginners can make the most of HIIT using their treadmills at home.
1. Understanding HIIT
HIIT is a vastly different workout style compared to traditional forms of cardio like jogging. Variable intensity intervals characterize HIIT where you switch from rigorous exercise like running to lower intensity exercises like walking. This back-and-forth ramps up your heart rate and burns more fat in less time, a great alternative if you find treadmill workouts monotonous and unchallenging.
2. Benefits of HIIT
HIIT workouts offer a number of benefits including boosting your metabolism, burning a ton of calories in a short period, and can even improve your oxygen consumption. The intense exertion kicks your body’s repair cycle into overdrive meaning you will burn fat even 24 hours after the workout. Furthermore, HIIT can be made interesting by incorporating a variety of exercises that challenge different muscle groups.
3. How to Prep for HIIT on a Treadmill
Before jumping on the treadmill, ensure you have light, comfortable clothing and a solid pair of running shoes. Like any workout routine, warm up is a necessity. Start with a light jog or brisk walk for five to ten minutes to get your muscles warm and heart rate slightly up.
4. Starting with HIIT – The Basic Steps
For beginners, the ratio of high intensity to recovery periods in HIIT should be 1:2. Start by pushing the treadmill to a challenging but manageable speed (high-intensity interval) for 30 seconds. Then reduce the speed to a comfortable pace (recovery interval) for a minute before repeating the process.
5. HIIT Treadmill Workouts for Beginners
Here are three HIIT treadmill workouts that beginners can try.
a. The 10-20-30 Workout: In this routine, you’ll run at a comfortable pace for 30 seconds, increase the speed for 20 seconds, and then for the next 10 seconds you’ll push yourself to maximum effort. After having done this, slow down and walk for a minute to catch your breath before doing the next set. This is a great HIIT workout to begin with as it gently introduces your body to different speed levels.
b. The Incline Push Workout: Here, you will add an incline to the mix. Start with a one-minute warm-up at a comfortable speed. Then, increase your incline level to four and push as hard as you can for 30 seconds. Lower the incline and recover for a minute. Repeat this for ten rounds.
c. The Speed Ladder Workout:
This workout starts at a comfortable jogging speed. After warming up, increase the speed every minute by 0.2 mph until you reach a speed that feels challenging. Once you have climbed the “ladder”, work your way back down.
Remember that HIIT workouts should push you out of your comfort zone. But, in doing so, never compromise on form or technique as it could lead to injuries. Always maintain balance and control over your movement while on the treadmill.
It is advisable to perform HIIT workouts two to three times a week, giving your body ample time to recover and adjust to the intensity. Refrain from doing HIIT on consecutive days as your body may enter a state of chronic stress, counteracting the benefits of your workouts.
HIIT treadmill workouts are an exceptional way to maximize your workout efficiency and add variety to your fitness routine. Remember to start small, listen to your body, and gradually increase intensity as your stamina improves. Soon enough, you’ll be enjoying the full benefits of HIIT right from the comfort of your home.
