Looking to shed pounds and improve your fitness? Treadmill interval workouts might just be the secret to it. Combining high-intensity effort with recovery periods, these workouts burn calories, enhance cardiovascular health, and build muscle. Unlike traditional cardio, interval training keeps your body guessing, ensuring you never hit a plateau.
The key lies in the “afterburn” effect, where your body continues to burn calories long after your workout ends. Besides, these routines are versatile and time-efficient, making them perfect for busy schedules. Let’s see some examples recommended by certified personal trainer Tyler Read.
1. Speed pyramid
This workout focuses on building endurance and enhancing cardiovascular fitness. It challenges your stamina and gradually builds speed. With combined intensity increases and decreases, the routine remains dynamic and exciting.
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Routine:
- Low-speed warm-up: Walk at 3 mph for 2 minutes, then jog at 5 mph for 1 minute. Repeat 3 times.
- Speed increase intervals: Start at 6 mph and increase by 0.5 mph every 10 seconds until reaching 7.5 mph. Rest for 1 minute. Repeat 3 times.
- Speed decrease intervals: Run at 7.5 mph for 30 seconds, then reduce to 5 mph and jog for 1 minute. Repeat 3 times.
2. Hill climb intervals
This one aims at your lower body strength, especially your glutes and hamstrings. It combines strength and cardio, pushing your endurance to new heights. If you’re looking for a challenge that tones your legs while burning calories, hill climbs are your best friend.
Routine:
- Moderate incline jog: Jog at 5–6 mph with a 5% incline for 2 minutes. Walk at 3–4 mph for 1 minute. Repeat 3 times.
- Steep incline walks: Set the incline to 10%, walking at 3 mph for 1 minute. Rest for 1 minute. Repeat 3 times.
- Hill sprints: Sprint at 7–8 mph with an 8% incline for 20 seconds. Walk at 3 mph for 40 seconds. Repeat 3 times.
3. Incline walk intervals
This exercise targets core engagement and fat burning through low-impact movement. It focuses on toning and calorie burn, all while being easy on the joints. Incline walking is perfect for anyone wanting a less demanding workout that still delivers big results.
Routine:
- Steady incline walk: Walk at 3 mph with a 10% incline for 2 minutes. Rest for 1 minute. Repeat 3 times.
- Incline changes: Alternate between an 8% incline and flat walking, 1 minute each, at 3 mph. Repeat 3 times.
- Flat to incline power walk: Walk at 3 mph, switching between flat and 10% incline every 30 seconds for 3 minutes. Rest for 1 minute. Repeat 3 times.
4. Fat burner HIIT
This workout focuses on boosting metabolism, engaging fast-twitch muscles, and enhancing cardiovascular endurance. It’s intense but effective, and it’s designed to keep your heart rate up while burning calories.
Routine:
- High-speed sprints: Sprint at 9–10 mph for 30 seconds, then walk at 3–4 mph for 1 minute. Repeat 3 times.
- Incline walks: Set the incline to 8%, walking at 3–4 mph for 2 minutes. Step off and rest for 1 minute. Repeat 3 times.
- High-knee runs: Run at 7–8 mph, focusing on high-knee lifts for 20 seconds. Walk or rest for 40 seconds. Repeat 3 times.
Treadmill interval workouts are a powerful tool for weight loss, stamina building, and overall fitness improvement. Whether you’re sprinting, climbing hills, or walking on an incline, these routines will keep you motivated and help you reach your goals faster. So, lace up those sneakers and make the most of your treadmill sessions.