HIIT The Treadmill! Reach Your Weight Loss Goals With HIIT Training
HIIT The Treadmill! Reach Your Weight Loss Goals With HIIT Training [8:27m]: Play Now | Play in Popup | DownloadHIIT training is the secret to getting maximum weight loss results in the shortest amount of time with your treadmill. HIIT is an exercise method that stands for High Intensity Interval Training. HIIT not only requires less workout time, but you lose weight faster and it makes for a more fun and interesting exercise program.
A study conducted more than ten years ago monitored test subjects over a five month period. One group did 45 minutes of steady pace cardio throughout the five months. The second group did 30 minutes of HIIT training for the five months. The first group began exercising at 60% of their maximum heart rate and increased it up to 85% before their five months was completed.
The second group’s workouts involved warming up to 70% of their maximum heart rate. Then they would lower the intensity of their workouts for 10 seconds so their heart rates would go down. This was followed by a 90 second interval of exercise that elevated their heart rates back up. After the 90 seconds of intense exercise they would go into a less intense level of exercise so their heart rate would drop before they began the process again.
The study concluded that the second group doing HIIT not only used less time to workout, but they also used less energy and lost nearly three times more body fat than the first group. Also, the body fat that was lost was the subcutaneous fat, or the fat that is directly beneath the skin.
A great thing about HIIT training is it creates a demand for more oxygen in your body. This is known as EPOC, or Excess Post-exercise Oxygen Consumption. What it means is for your body to return to a resting state after HIIT training, it uses excess oxygen over the next few hours. This means you can still be burning calories hours after your workout.
A study done in 2002 showed there was a substantial increase in the resting metabolic rate of participants up to forty eight hours after exercise. This is great news for someone who wants to raise their metabolism and lose weight!
It is very easy to do HIIT training on a treadmill. Your treadmill workout should last between 20-30 minutes. It should include short bursts of intense exercise (between one and two minutes) that will raise your heart rate into your maximum heart rate range, followed by short intervals (from two to five minutes) at lower heart rate levels. You can change the workout around to suit you. You can do several intervals, or just two or three. The duration of the intervals will depend on how many you plan to incorporate into your workout routine.
It is only recommended that you do HIIT training two or three times per week. It is very intense and will put your body under a lot of stress. It is generally recommended that your HIIT training not be done consecutively. Give your body a couple of days to recover from the workout. The good news is you can take these breaks knowing that you are still burning fat and calories!
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4 Comments
Angie:
HIIT can be used by anyone - of any fitness level - regardless of your goals. It’s all relative. So let’s say you walk for 30 minutes everyday at a pace of 3 mph. If you’re a treadmill walker, you know this is very slow but stick with me. To employ HIIT, all it would require you to do is increase the speed for a few minutes. So maybe you increase it to 4 mph for 3 minutes - and then back down to 3 mph for another two minutes. There are no set rules. As you get more in shape, you’ll find that you can walk normally at 4 mph and you’ll have to crank up the speed to 5 mph to get the same “interval training.” Most treadmills these days have interval training programs built into them so if you’re routine is boring you, just select one of the programs to mix things up - and to get a more effective workout!
TravisVS
Site Admin
Am I right in thinking that HIIT training is suited for the more physically fit treadmills users? I’m a treadmill user myself but it’s more for fitness purposes than losing weight. But I do get bored with the usual walking and jogging. Can you recommend any workout routines that are not as physically demanding as the HIIT?
Susan:
That’s great to hear - that you’re getting into the gym and working out. HIIT training totally rocks and will save you a ton of time in the gym. It’s the only training I do now on the treadmill. I do it for 20 minutes 3 times per day (Mon., Wed., Fri.). I used to just run at a steady pace for 30-40 minutes, 5 times per week. It not only was boring and took up a lot of time, but after a while I plateaued. Just remember that if you do HIIT training, you need to mix up your routines as well. If you do the same thing every time you hit the treadmill, you’ll plateau no matter what type of training you’re doing. Good luck to you!
TravisVS
Site Admin
Great info you got here! I’m actually quite new to the treadmill as I only joined a local gym a few months ago but I think I’m more than ready to step up the intensity of my workouts. I’m definitely going to try HIIT training — and hopefully, lose weight faster 
Angie:
HIIT can be used by anyone - of any fitness level - regardless of your goals. It’s all relative. So let’s say you walk for 30 minutes everyday at a pace of 3 mph. If you’re a treadmill walker, you know this is very slow but stick with me. To employ HIIT, all it would require you to do is increase the speed for a few minutes. So maybe you increase it to 4 mph for 3 minutes - and then back down to 3 mph for another two minutes. There are no set rules. As you get more in shape, you’ll find that you can walk normally at 4 mph and you’ll have to crank up the speed to 5 mph to get the same “interval training.” Most treadmills these days have interval training programs built into them so if you’re routine is boring you, just select one of the programs to mix things up - and to get a more effective workout!
TravisVS
Site Admin
Am I right in thinking that HIIT training is suited for the more physically fit treadmills users? I’m a treadmill user myself but it’s more for fitness purposes than losing weight. But I do get bored with the usual walking and jogging. Can you recommend any workout routines that are not as physically demanding as the HIIT?
Susan:
That’s great to hear - that you’re getting into the gym and working out. HIIT training totally rocks and will save you a ton of time in the gym. It’s the only training I do now on the treadmill. I do it for 20 minutes 3 times per day (Mon., Wed., Fri.). I used to just run at a steady pace for 30-40 minutes, 5 times per week. It not only was boring and took up a lot of time, but after a while I plateaued. Just remember that if you do HIIT training, you need to mix up your routines as well. If you do the same thing every time you hit the treadmill, you’ll plateau no matter what type of training you’re doing. Good luck to you!
TravisVS
Site Admin
Great info you got here! I’m actually quite new to the treadmill as I only joined a local gym a few months ago but I think I’m more than ready to step up the intensity of my workouts. I’m definitely going to try HIIT training — and hopefully, lose weight faster