When you are short on time, the last thing you want to do is waste your time on workouts that are not effective.
Cue interval workouts.
Intervals are by far the best way to get results in a short amount of time. There is no debate there.
Tent burn a tremendous amount of calories. In fact, studies have concluded interval training, specifically high-intensity interval training, will burn calories long after you have completed the workout.
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What is high-intensity interval training (HIIT)?
HIIT is a form of cardio that is performed with short bursts of intense energy (think of sprints) followed by periods of low-intensity exercise such as walking or jogging.
An example would be to run on a treadmill for 30 seconds followed by walking on a treadmill for 30 seconds.
That would be one interval.
Repeating this 15 times would be a 15-minute High-intensity interval training workout.
What is the best Interval workout in 30 minutes on a treadmill?
The Best Treadmill workout in 30 minutes
This is a pyramid treadmill interval workout. It will be more challenging as the workout progresses.
Make sure you warm up before you start intense interval workouts. We like to do this by jogging at a low intensity for 5 minutes.
Warm-Up
For the first five minutes, turn your treadmill speed to a level where you can lightly jog. This will be different for everyone. Now we will get into the intervals.
Interval Phase One – Minutes 5-15
- Sprint for 15 seconds
- Jog for 45 seconds.
- Repeat 10 times
Interval Phase Two – Minutes 15-20
- Sprint for 30 seconds
- Jog for 30 seconds
- Repeat 5 times
Interval Phase Three – Minutes 20-25
- Sprint for 45 seconds
- Walk for 15 seconds
- Repeat 5 times
**If you can’t sprint for 45 seconds just yet, repeat intervals in minutes 15-20.
Cool Down – Minutes 25-30
- Cooldown – walk or jog for 5 minutes
30 Minute Incline Treadmill Workout
Adding incline to your treadmill HIIT workouts is a great way to amp up the intensity. It helps to build endurance and strength in your running. Increasing the intensity will cause your body to work harder and burn off more calories.
Warmup – 5 Minutes
- Walk or Jog for 5 minutes
HIIT Phase – 20 Minutes
- 1 Minute Sprint at 5% Incline
- 1 Minute Jog at a steady pace
- Repeat these intervals 20 times
Cool Down – 5 minutes
- 5 Minute Steady-state jog
30 Minute Beginners Treadmill Workout
If you are a beginner, it is best to build up your stamina and strength before jumping into the intense workouts. If you add too much stress to your body before it is acclimated, you run the risk of injury. Here is the perfect beginner 30-minute HIIT treadmill workout.
Warm-up – 7 Minutes
- 2 minutes speed walk warm-up
- 5 minutes Jog at a steady pace
HIIT Intervals
- 1-minute jog
- 10-second sprint
Repeat this interval 15 times.
Cool Down
2-minute slow jog
5 Minutes – walk
Tips for Intervals on the Treadmill
When you are in the “sprint” phase of each interval, you want to make sure that you are selecting a pace where you will still maintain good form. You should not have to grab on to the handrails or struggle to maintain balance. If you feel as though your sprint may be too fast, select a speed that is more suitable to your pace.
Your sprint should be difficult but feel as though you are maintaining a strong stride.
The recovery phase should
As you progress, you will be able to work your way up to a faster pace.
What does HIIT feel Like?
High-Intensity interval training is not easy. You will feel your heart rate go up, and will be difficult to talk to anyone. After some time, your heart rate will still be high, but your heavy breathing will come back to normal and you will be able to hold short conversations.
How Can I Mix Up My HIIT Workouts?
The possibilities for HIIT workouts are endless. You can walk, jog, sprint, jump rope, use a spin bike or Stairmaster, and even swim.
