HIIT Treadmill Workout For Beginners and Fat Loss

High-intensity interval training (HIIT) is known to be the best workout program for increasing stamina, speed and fat or weight loss. There are several HIIT workout programs are available that you can do according to your fitness goal. And out of those programs, treadmill HIIT workout is one of the most beneficial for all fitness level such as for beginners, overweight, male, female and seniors except for underweight people. The HIIT treadmill workouts are also important for achieving fitness goals like fat loss, agility, explosiveness etc.

The simple meaning of HIIT is doing exercises at high-intensity for a fixed period of time followed by a short interval of the low-intense activity or recovery period. For example, do as many high knees as possible in 40 seconds then rest for 20 seconds and then repeat this for the desired number of sets.

Doing HIIT workouts on the treadmill alone provides you with multiple benefits such as it will; help you lose weight quickly, allow your body to burn more calories than traditional exercises, improve your heart health, boost metabolism and reduced blood pressure and glucose level and may also cure diabetes.

In this article, I’m going to share everything about HIIT treadmill workout. For example, beginner HIIT treadmill workout, HIIT treadmill workouts for belly fat and weight loss as well as HIIT treadmill workout plan and routine.

Note: High-intensity Interval training (HIIT) is not easy at all, even it is tough. So prepare yourself to take challenge physically as well as mentally.

How To do The HIIT treadmill workout For Beginners?

Treadmill Run

It’s always the best idea to warm-up using the treadmill. Depending on the fitness level you have, you can walk, jog or run. And if your goal is to burn more calories and lose weight then this is one of the best workout machines.

Other than fat loss; beginners may do HIIT workout on treadmill to improve running speed and build stamina.

To achieve a different goal, you need different plans. However, you can use the below treadmill HIIT workout plan because It is designed for all fitness levels.

I’m going to share two different HIIT treadmill beginner workout routines. The first one is for 10 minutes and the second one is for 20 minutes.

10-Minute Beginner HIIT Treadmill Routine For Beginners

As a beginner, you should always start with an easy workout routine. Because I’ve seen many people stopped working out after a week or two because they think it’s tough. But if you do it in the right way you’ll love it.

Here’s how you can break-out:

  • 60 seconds walk at 50 per cent of your maximum heart rate.
  • 90 seconds run at moderate speed around 10 KMPH
  • 60 Seconds walk or jog at 6 KMPH
  • 2 Minutes Run at 10 KMPH or 12 KMPH (Depending on your weight)
  • 1-Minute Walk at a slower speed (4-6 KMPH)
  • 2 Minutes Run at 10 KMPH or 12 KMPH
  • 1-Minute Walk at a slower speed (5-6 KMPH)
  • 30 Seconds Run at a faster speed (12-15 KMPH)

20-Minute Breakout

This includes 6 intervals of 2 minutes of running at moderate to fast pace followed by 1-minute of walking or jogging at an easy recovery pace for 18 minutes. It also includes 2 rounds of sprinting of 10 seconds with 100 seconds recovery period between them.

20-minute HIIT Treadmill Workout (Beginners)

Walk or jog for at least 2-Minute at a slower speed (5-6 KMPH) as a warm-up before starting the routine.

  • 2 minutes run at moderate speed around 10 KMPH
    • 60 Seconds walk or jog at 6 KMPH
  • 2 Minutes Run at 10 KMPH or 12 KMPH
    • 1-Minute Walk at a slower speed (4-6 KMPH)
  • 2 Minutes Run at 10 KMPH or 12 KMPH
    • 1-Minute Walk at a slower speed (5-6 KMPH)
  • 2 Minutes Run at 10 KMPH or 12 KMPH
    • 1-Minute Walk at a slower speed (5-7 KMPH)
  • 2 Minutes Run at 12 KMPH or 14 KMPH
    • 1-Minute Walk at a slower speed (5-7 KMPH)
  • 2 Minutes Run at 12 KMPH or 14 KMPH
    • 1-Minute Walk at a slower speed (5-7 KMPH)
  • 10-second sprint (run as fast as possible for 10 seconds)
    • 100 Seconds Recovery walk at 4-5 KMPH
  • 10 seconds sprinting (run at your 100 per cent maximum heart rate)

High-intensity Interval Training on Treadmill for Weight Loss

HIIT treadmill workout for fat loss

Does running only help you lose weight? The straight answer is no. Weight loss depends on a couple of factors such as; diet (60 per cent), Exercise (25%), and your lifestyle like what you do, how long you sit, how much you walk etc.

However, A study published in the American Medical Association has shown that; Cardiovascular workout machine like the treadmill is one of the best equipment for burning more calories and losing weight. Not only this, there are numerous studies has been proved the efficiency of the treadmill machine for fat loss. But you should have to maintain your calorie intake as well.

Treadmill run is one of the most efficient high-intensity workouts you can use at home, gym or any fitness club. To get the best result from HIIT treadmill workouts, it should be designed properly.

Below, I’m going to share two different HIIT Treadmill workout plan for fat loss. One is 15 minutes and the other is 30-minute routine.

15-Minute HIIT Treadmill Workout For Fat Loss

This routine comprises 4 intervals of 2 minutes of running at moderate to fast pace followed by 1-minute of walking or jogging at an easy recovery pace for 12 minutes. And the rest three minutes include 2 round of sprinting of 15 seconds each with 2 and a half minute recovery period between the sets.

Warm-up for a couple of minutes before starting the session. You can do high-knees, jumping jacks, burpees or fast walking for warm-up.

Timing Breakout

  • 2-minute run at a moderate pace (around 10 KMPH).
    • 1-minute recovery walk at a slower pace (4-6 KMPH)
  • 2-minute run at a moderate pace (around 10-12 KMPH)
    • 1-minute recovery walk at a slower pace (5-7 KMPH)
  • 2-minute run at a moderate to fast pace (around 10-12 KMPH)
    • 1-Minute Walk at a slower speed (5-6 KMPH)
  • 2-minute run at a fast pace (around 12-14 KMPH)
    • 1-Minute Walk at a slower speed (5-7 KMPH)
  • 15-second sprint (run as fast as possible for 10 seconds)
    • 150 Seconds Recovery walk at 4-5 KMPH
  • Sprint for 15 seconds to complete 15 minutes session.

30-Minute Fat Loss High-intensity Treadmill Workout

The long-running session requires a good amount of energy as well as you have to keep yourself hydrated during the run.

The longer the HIIT treadmill run the more your calories burned. And this will ultimately help you lose weight in the long run. But your goal is to lose only belly fat then I wouldn’t recommend a long-running session. Because running not only reduces belly fat but also reduce other muscle mass.

So if you think you need 30 minutes long HIIT treadmill run then you can follow the below routine for weight loss.

It’s always a good way to warm-up before starting out any HIIT workout program. You can do whatever you like as warm-up exercises. But make sure heart rate increases and your lunges are ready to take breathe efficiently.

30-Minute Treadmill HIIT

  • 60-second jog at moderate speed around 6-8 KMPH
  • 2-minute run at an average speed around 10 KMPH
    • 1-minute walk at a slower speed (5-6 KMPH)
  • 2 Minutes Run at 12 KMPH
    • 1-Minute Walk at 4-6 KMPH
  • 4 Minutes Run at 12 KMPH
    • 2-Minute Walk at a slower speed (5-6 KMPH)
  • 4 Minutes Run at 12 KMPH
    • 2-Minute Walk at a slower speed (5-6 KMPH)
  • 4 Minutes Run at 12 KMPH to 14 KMPH
    • 2-Minute Walk at a slower speed (5-6 KMPH)
  • 2 Minutes Run at 12 KMPH to 14 KMPH
    • 2-Minute Walk at a slower speed (5-7 KMPH)
  • Run at your 95 to 100 per cent of your maximum heart for the last 60 seconds to complete 30 minutes session.

How to design Efficient HIIT treadmill workout routines

It’s important to analyze your fitness level before designing the HIIT treadmill workout program. It is also important to know your goal prior to following the workout program.

As I said earlier in this post, everyone’s body responds differently that’s why one workout plan may not work in the same for and may not produce the same result for everyone. That is why you should design a proper routine according to your fitness level and goals.

Things to keep in mind while designing a HIIT treadmill workout plan:

  1. Set your maximum speed to a challenging pace during the intense bursts period.
  2. Decide how much you want to run at a fast pace and how long your recovery period should be. If you feel tough, you can reduce your intense period and increase your recovery period. Your main goal should be burning more calories.
  3. Assess your physical fitness.

I’ve already shared 4 routines above in the post that will help you design an efficient HIIT treadmill workout. Other than HIIT workout it would be better to consume low-calories foods and follow intermittent fasting for weight loss.

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