Running 10mph Over and Over Again for 1 Min on Treadmill

While sprinting outdoors may be platonic, in one case winter hits, we all must make concessions regarding our workouts. When it starts to sleet, running outside suddenly doesn't seem and then highly-seasoned.

To keep yourself on rail, we've got some great ideas for indoor HIIT workouts y'all tin can exercise on the treadmill to ensure consistent exercise even through wintertime'southward dark, cold months. These are also perfect for those of yous who piece of work out in the gym anyway and are looking for some ideas to alter-up your current routine. For more on HIIT, bank check out our article on the nuts of Loftier Intensity Interval Training.

All-time HIIT Treadmill Workout #one | 8-Interval Sprints

Sprint workouts don't have to be super complicated to exist effective. Sometimes the simplest workout tin can take the biggest effects. Brand sure you challenge yourself during the interval, and go slow enough to recover betwixt sets and then you can button it again each round.

On a treadmill, warm-upward either walking or jogging for v-x minutes (make sure your muscles are adequately warm earlier sprinting or you lot may risk injury), then do viii intervals sprinting for 30 seconds and recovering for 1:30 minutes. To increase the challenge, you can dart for a longer period of fourth dimension, decrease the recovery time, or sprint faster during the interval. Don't change all the factors at one time. Only change one factor at a time.

– Kristin Rooke, CPT

Best HIIT Treadmill Workout #ii | 30 2d Switches

My personal philosophy with interval training and cardio practise is that'south it's all near intensity. With that said, I really enjoy the following interval training workout, which is short, sweet, and tough:

thirty seconds sprinting (I exercise 12-14mph – but exist careful)
thirty seconds rest (resting on the treadmill, hop off)
Complete 5 rounds

This conditioning takes literally 5 minutes. Be sure to properly warm up with some foam rolling/dynamic stretching. Also, exist careful when running, or sprinting on a treadmill, because there are a lot of YouTube videos of people falling off of treadmills, then information technology does happen.

To make the conditioning more difficult, y'all tin add additional rounds. I wouldn't do more than 10 rounds full. If you lot can do more than, y'all didn't push yourself hard enough. A slight variation, which I besides like, is to increase the incline to 10 (out of xv) and sprint for 30 seconds and rest 60 seconds for 5-7 rounds. To brand this workout easier, you tin increase the residue catamenia to 60 seconds, or more, whatever works for your fitness level.

– Marc Perry, CSCS, CPT

Best HIIT Treadmill Workout #iii | Strength Sprint Philharmonic

My favorite dart treadmill conditioning is a strength/dart combination where I'll do a single-leg leg press for 16 reps on each leg and jump onto a treadmill at a 12% incline, bring the speed up to 9-x mph and stay at that pace for as long as I can (Usually about a minute), leap off, take thirty-60 seconds, get dorsum on the leg press and repeat for a full of 4 rounds.

– John Leyva, CSCS, CPT

Best HIIT Treadmill Workout #4 | Hill Sprints

I am a business firm believer that most people can sustain a solid running pace for about ii:00 minutes that would be significantly greater than their normal run pace. Depending on fettle level, a walking recover can exist anywhere betwixt xxx seconds to a couple minutes.

If you are looking for something that is a fiddling more intense, I recommend using a cycle or rower for more intense intervals. You tin can push button yourself much harder without worrying about the risk of faceplanting on a treadmill. My favorite bike intervals are 30 seconds work (high resistance, equally fast every bit humanly possible) to sixty seconds balance (depression-no resistance, only keep information technology moving) for ten-xv intervals. If you exercise it right, you should bring a friend to peel you lot off the floor.

– Stephen Bergeron, CSCS, CPT

Best HIIT Treadmill Conditioning #5 | Compensated Sprints

I believe sprinting is 1 of the best forms of exercise in terms of improving force, speed, endurance, and physical performance. They are notoriously difficult, by definition, every bit you lot are expected to run or cycle at 100% of your maximal power.

Sprint workouts on a treadmill are kind of similar a neutered version of high-intensity interval training (HIIT), although it's an acceptable substitute if a proper sprint workout is out of the question.

Nonetheless, if a treadmill is the merely way sprints will get done, there are some compensations that tin can or should be fabricated:

1. Instead of maximal speed, endeavor cutting it back twenty or 30% then you can put the necessary focus on residuum.
2. Since you're slowing down a bit, try running just as far by going for a picayune bit longer.
3. Reduce rest time.

– William Lagakos, Ph.D.

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Source: https://www.builtlean.com/hiit-treadmill-workout/

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