Here are HIIT (high intensity interval training) workouts on the treadmill, designed to smoke off body fat like never before. These treadmill HIIT workouts are not for the squeamish.
I'm a certified personal trainer, and these fat-burning HIIT workouts will work only if you pump your arms – don’t cheat by holding onto this machine.
HIIT treadmill workout No. 1. This will really burn fat. Set treadmill to 15 percent incline. Do eight, 30-second “sprints” at the following speeds: 6, 7, 8, 9, 10, 10, 9, and 8 mph. In between is a 2-3 minute rest-walk at a slow pace and no incline.
HIIT treadmill workout No. 2. For ultimate fat burning, set the grade at 15 percent. Do six, 15-second bunny hops, feet leaving tread surface at the same time and coming back down at the same time, at the following speeds: 3.5, 4, 4.5, 5, 5, and 5 mph.
In between is 1-2 minutes of a slow walk with zero grade. Do not hold onto the rails while hopping, or you'll cancel out the effect of the exercise.
Warning: This workout requires athletic skill and should not be attempted by non-athletes.
High intensity interval workout for the treadmill No. 3. This will rip off fat. For machines that go up to 10 mph, do eight, 30-second sprints at zero incline at the following speeds: 8, 9, 10 mph; then at 2 percent grade, 10, then at 3, 4, 5 & 6 percent incline, 10. In between walk a few minutes slowly.
If your treadmill goes up to 12 mph, do eight, 20-second sprints at zero incline at 10, 11, 12 & 12 mph. Then at 3 percent grade, 12 mph, then at 4, 5 and 6 percent incline, 12 mph. In between walk a few minutes slowly.
For treadmills that go up to 15 mph, use no incline (unless you're a beast) and do a HIIT workout consisting of eight, 30-second sprints at the following speeds: 12, 12.5, 13, 13.5, 14, 14.5, 15 & 14 mph. In between walk slowly 3-4 minutes.
Before beginning any of these high intensity interval training stints on a treadmill, warm up 10 minutes or so, and upon conclusion of the HIIT sessions, warm down 5-10 minutes.
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