In this in-depth guide, we will delve into advanced treadmill HIIT (High-Intensity Interval Training) routines designed to challenge and elevate your fitness game.
By incorporating these intense, dynamic workouts into your exercise regimen, you can break through plateaus, increase your athletic performance, and take your fitness to new heights.
Treadmill HIIT Workouts – our guide has everything you need to know to get started!”
Key Takeaway
| Topic | Key Takeaway |
|---|---|
| Frequency | Perform advanced treadmill HIIT workouts 2-3 times per week, allowing for adequate recovery between sessions. |
| Combining with other training | Combine advanced treadmill HIIT routines with strength training, yoga, or low-intensity steady-state cardio for a diverse workout regimen. |
| Intensity | Aim for an RPE of 7-9 or 80-90% of your maximum heart rate during high-intensity intervals. |
| Effectiveness | Treadmill HIIT workouts are effective for improving cardiovascular fitness, burning calories, and building endurance. |
| 12-3-30 Workout | The 12-3-30 workout (12% incline, 3 mph for 30 minutes) is an effective low-impact, steady-state cardio workout that challenges your cardiovascular system and builds endurance. |
| Calorie Burn | Calorie burn varies depending on individual factors; use a fitness tracker or heart rate monitor for a more accurate estimate. |
| Advanced HIIT Workouts | Advanced HIIT workouts feature more challenging exercises, faster speeds, steeper inclines, or shorter rest intervals than beginner or intermediate HIIT workouts. |
| Fat Loss | HIIT treadmill workouts can help burn fat by increasing calorie burn during and after the workout due to the elevated heart rate and increased metabolic demand. |
| Duration | Treadmill HIIT workouts can be adjusted to fit various durations (e.g., 10, 15, 20, or 30 minutes) to accommodate different fitness levels and time constraints. |
| Beginner-Friendly HIIT | Beginners can start with shorter intervals and longer recovery periods, gradually increasing intensity and duration as fitness improves. |
The Power of Advanced HIIT Training
Advanced HIIT training involves pushing your body to its limits by increasing your workouts’ intensity, duration, and complexity.
This form of training can help you break through plateaus, improve your anaerobic and aerobic capacity, and maximize your overall fitness.
Benefits of Advanced Treadmill HIIT Routines
- Enhanced athletic performance
- Increased calorie burn and fat loss
- Improved cardiovascular endurance
- Greater strength, power, and agility
- Mental fortitude and resilience
When to Transition to Advanced Treadmill HIIT Workouts
- You have mastered intermediate HIIT workouts
- You can sustain high-intensity intervals for longer durations
- You have a strong foundation of cardiovascular fitness
- You are seeking new challenges to push your limits
Components of an Advanced Treadmill HIIT Routine
Warm-up:
Start with a 5-10 minute warm-up to prepare your body for intense activity.
Work intervals:
Perform challenging high-intensity intervals with increased speed, incline, or duration.
Recovery intervals:
Allow for brief recovery periods, focusing on maintaining an active pace.
Cool down:
Finish your workout with a 5-10 minute cooldown to help your body return to its normal state.
Progression:
Continuously modify and progress your workouts to avoid plateaus and maintain improvements.
| Topic | Information | Reference |
|---|---|---|
| Advanced HIIT Training | Advanced HIIT treadmill training routines involve more complex intervals, including variations in speed, incline, and duration, as well as incorporating plyometric exercises to further challenge the cardiovascular and muscular systems. | Buchheit, M., & Laursen, P. B. (2013). High-intensity interval training, solutions to the programming puzzle: Part I: cardiopulmonary emphasis. Sports Medicine, 43(5), 313-338. |
| Fitness Improvements | Advanced HIIT treadmill training routines can lead to greater improvements in VO2 max, running economy, and anaerobic capacity, helping athletes and experienced exercisers reach new levels of fitness and performance. | Laursen, P. B., & Jenkins, D. G. (2002). The scientific basis for high-intensity interval training: optimising training programmes and maximising performance in highly trained endurance athletes. Sports Medicine, 32(1), 53-73. |
| Workout Recommendations | For advanced HIIT treadmill training, consider incorporating intervals with varying speed, incline, and duration, as well as plyometric exercises, with high-intensity intervals lasting 30-60 seconds, followed by recovery intervals of 60-120 seconds, for a total duration of 20-30 minutes. | Gibala, M. J., & McGee, S. L. (2008). Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain? Exercise and sport sciences reviews, 36(2), 58-63. |
Sample Advanced Treadmill HIIT Workouts
Workout 1: 60-second sprint, 30-second recovery, 10 rounds
Workout 2: 45-second sprint at 4-6% incline, 60-second recovery, 8 rounds
Workout 3: 30-second sprint, 15-second recovery, 15 rounds
Combining Treadmill HIIT with Resistance Training
Compound exercises:
Perform compound exercises like squats, lunges, or push-ups between HIIT intervals.
Circuit training:
Alternate between treadmill HIIT intervals and resistance exercises for a full-body workout.
Plyometrics:
Incorporate explosive movements like box jumps or burpees to further challenge your body.
Common Mistakes and How to Avoid Them
- Neglecting proper warm-up and cooldown
- Overestimating your abilities and not allowing adequate recovery
- Ignoring the importance of proper running form
- Failing to progress or vary workouts
- Overtraining and not allowing enough time for recovery
Here’s a 4-week Advanced Treadmill HIIT workout plan to elevate your fitness game. This plan consists of 3 workouts per week, with each week increasing the intensity and complexity of the workouts.
| Week | Workout | Description |
|---|---|---|
| 1 | Workout A | Warm-up: 5 min jog at 6.0 mph<br>HIIT: 8 intervals of 1 min sprint at 8.5 mph & 1 min walk at 3.5 mph<br>Cool-down: 5 min jog at 6.0 mph |
| 1 | Workout B | Warm-up: 5 min jog at 6.0 mph<br>HIIT: 10 intervals of 45 sec sprint at 9.0 mph & 1 min 15 sec walk at 3.5 mph<br>Cool-down: 5 min jog at 6.0 mph |
| 1 | Workout C | Warm-up: 5 min jog at 6.0 mph<br>HIIT: 6 intervals of 1 min 30 sec sprint at 7.5 mph & 1 min walk at 3.5 mph<br>Cool-down: 5 min jog at 6.0 mph |
| 2 | Workout A | Warm-up: 5 min jog at 6.0 mph<br>HIIT: 9 intervals of 1 min sprint at 9.0 mph & 1 min walk at 3.5 mph<br>Cool-down: 5 min jog at 6.0 mph |
| 2 | Workout B | Warm-up: 5 min jog at 6.0 mph<br>HIIT: 12 intervals of 45 sec sprint at 9.5 mph & 1 min 15 sec walk at 3.5 mph<br>Cool-down: 5 min jog at 6.0 mph |
| 2 | Workout C | Warm-up: 5 min jog at 6.0 mph<br>HIIT: 7 intervals of 1 min 30 sec sprint at 8.0 mph & 1 min walk at 3.5 mph<br>Cool-down: 5 min jog at 6.0 mph |
| 3 | Workout A | Warm-up: 5 min jog at 6.0 mph<br>HIIT: 10 intervals of 1 min sprint at 9.5 mph & 1 min walk at 3.5 mph<br>Cool-down: 5 min jog at 6.0 mph |
| 3 | Workout B | Warm-up: 5 min jog at 6.0 mph<br>HIIT: 14 intervals of 45 sec sprint at 10.0 mph & 1 min 15 sec walk at 3.5 mph<br>Cool-down: 5 min jog at 6.0 mph |
| 3 | Workout C | Warm-up: 5 min jog at 6.0 mph<br>HIIT: 8 intervals of 1 min 30 sec sprint at 8.5 mph & 1 min walk at 3.5 mph<br>Cool-down: 5 min jog at 6.0 mph |
| 4 | Workout A | Warm-up: 5 min jog at 6.0 mph<br>HIIT: 11 intervals of 1 min sprint at 10.0 mph & 1 min walk at 3.5 mph<br>Cool-down: 5 min jog at 6.0 mph |
| 4 | Workout B | Warm-up: 5 min jog at 6.0 mph<br>HIIT: 16 intervals of 45 sec sprint at 10.5 mph & 1 min 15 |
Frequently Asked Questions
How often should I perform advanced treadmill HIIT workouts?
Performing advanced treadmill HIIT (High-Intensity Interval Training) workouts 2-3 times per week is ideal for most people.
This frequency allows for adequate recovery between sessions and ensures that you don’t overtrain or risk injury.
However, listening to your body and adjusting the frequency according to your fitness level, goals, and how well you’re recovering between workouts is essential.
Can I combine advanced treadmill HIIT routines with other types of training?
Yes, combining advanced treadmill HIIT routines with other types of training can effectively diversify your workout regimen and target different aspects of your fitness.
For example, you might alternate treadmill HIIT workouts with strength training, yoga, or low-intensity steady-state cardio (LISS) sessions. Just be mindful of scheduling adequate rest and recovery time to avoid overtraining and injuries.
How do I know if I’m pushing myself hard enough during advanced HIIT workouts?
During advanced HIIT workouts, you should be working at an intensity level that feels challenging but sustainable for the duration of the high-intensity intervals. One way to gauge your effort is by using the Rate of Perceived Exertion (RPE) scale, which ranges from 1 (very light) to 10 (maximal effort).
Aim for an RPE of 7-9 during your high-intensity intervals. Another option is to monitor your heart rate using a heart rate monitor, aiming for 80-90% of your maximum heart rate during the intense intervals.
Are treadmill HIIT workouts effective?
Treadmill HIIT workouts can be highly effective for improving cardiovascular fitness, burning calories, and building endurance.
The combination of high-intensity intervals and recovery periods keeps your heart rate elevated, leading to greater calorie burn and improved cardiovascular fitness.
HIIT workouts are also shorter than traditional steady-state cardio sessions, making them an efficient way to fit exercise into a busy schedule.
Does the 12-3-30 actually work?
The 12-3-30 treadmill workout, which involves setting the treadmill to an incline of 12% and a speed of 3 miles per hour for 30 minutes, can be an effective workout for those looking to increase their cardiovascular fitness, burn calories, and build endurance.
It’s particularly beneficial for individuals seeking a low-impact, steady-state workout that still provides a challenge due to the high incline.
How many calories does 12-3-30 burn?
The number of calories burned during a 12-3-30 treadmill workout will vary depending on factors such as your weight, fitness level, and individual metabolism. On average, a person weighing 150 pounds might burn approximately 250-350 calories during a 30-minute 12-3-30 workout.
To get a more accurate calorie burn estimate, consider using a fitness tracker or heart rate monitor with a calorie-tracking feature.
What does the Tiktok treadmill workout do?
The TikTok treadmill workout, also known as the 12-3-30 workout, is a low-impact, steady-state cardio workout that challenges your cardiovascular system and builds endurance due to the high incline.
The workout consists of walking at a 12% incline and a speed of 3 miles per hour for 30 minutes. This workout can be an effective addition to your fitness routine, particularly if you’re looking for a low-impact cardio option.
What are advanced HIIT workouts?
Advanced HIIT workouts are high-intensity interval training sessions designed for individuals with an established fitness base and experience with HIIT.
These workouts typically involve more challenging exercises, faster speeds, steeper inclines, or shorter rest intervals than beginner or intermediate HIIT workouts.
Advanced HIIT workouts aim to push your cardiovascular system, muscular endurance, and overall fitness to new levels by challenging your body with intense bouts of exercise followed by brief recovery periods.
HIIT treadmill workout for fat loss
A HIIT treadmill workout for fat loss typically includes alternating high-intensity running intervals with lower-intensity recovery periods.
This approach can increase the number of calories burned during and after the workout due to the elevated heart rate and increased metabolic demand. A sample HIIT treadmill workout for fat loss might involve:
- Warm-up: 5-minute brisk walk or light jog
- Interval 1: 1 minute of running at 85-90% of your maximum effort
- Recovery: 1-2 minutes of walking or jogging at a comfortable pace
- Repeat the interval and recovery sequence 6-8 times
- Cool down: 5-minute walk or light jog
Treadmill HIIT workout 20 minutes
A 20-minute treadmill HIIT workout might include shorter intervals with less recovery time, making it an efficient way to fit in a challenging workout. A sample 20-minute treadmill HIIT workout could involve:
- Warm-up: 5-minute brisk walk or light jog
- Interval 1: 30 seconds of running at 90-95% of your maximum effort
- Recovery: 1 minute of walking or jogging at a comfortable pace
- Repeat the interval and recovery sequence 8-10 times
- Cool down: 3-4 minute walk or light jog
Treadmill HIIT workout 30 minutes
A 30-minute treadmill HIIT workout allows for longer intervals and recovery periods, targeting both aerobic and anaerobic energy systems. A sample 30-minute treadmill HIIT workout might include:
- Warm-up: 5-minute brisk walk or light jog
- Interval 1: 2 minutes of running at 80-85% of your maximum effort
- Recovery: 2 minutes of walking or jogging at a comfortable pace
- Repeat the interval and recovery sequence 5-6 times
- Cool down: 5-minute walk or light jog
HIIT on treadmill for beginners
Beginners can benefit from starting with shorter intervals and longer recovery periods when trying HIIT on a treadmill. A sample beginner HIIT treadmill workout could involve:
- Warm-up: 5-minute brisk walk or light jog
- Interval 1: 30 seconds of running at 70-75% of your maximum effort
- Recovery: 1-2 minutes of walking at a comfortable pace
- Repeat the interval and recovery sequence 4-6 times
- Cool down: 5-minute walk or light jog
30-minute HIIT treadmill workout for beginners
A 30-minute beginner-friendly HIIT treadmill workout might include longer intervals at a moderate intensity to build a solid fitness base. A sample 30-minute beginner HIIT treadmill workout could involve:
- Warm-up: 5-minute brisk walk or light jog
- Interval 1: 1 minute of running at 70-75% of your maximum effort
- Recovery: 2 minutes of walking at a comfortable pace
- Repeat the interval and recovery sequence 6-8 times
- Cool down: 5-minute walk or light jog
HIIT treadmill workout 15 minutes
A 15-minute treadmill HIIT workout can be an effective and time-efficient option for those with busy schedules. A sample 15-minute HIIT treadmill workout might include:
- Warm-up: 3-minute brisk walk or light jog
- Interval 1: 30 seconds of running at 85-90% of your maximum effort
- Recovery: 1 minute of walking or jogging at
Conclusion
Advanced treadmill HIIT training routines offer a powerful and challenging way to elevate your fitness game and unlock your full athletic potential.
By incorporating these workouts into your exercise regimen and paying attention to proper form, intensity, and recovery, you can break through plateaus and achieve new personal records.
Always consult with a healthcare professional before starting any new exercise regimen and listen to your body as you progress through your workouts.
Stay consistent, challenge yourself, and enjoy the journey towards becoming a stronger, more agile, and faster athlete.
Embrace the intensity of advanced HIIT workouts and watch as your endurance, power, and mental resilience reach new heights.
Keep pushing your limits and enjoy the rewards of your hard work and dedication.
John
John Smith is a passionate and experienced gym instructor, dedicated to empowering individuals to become the best versions of themselves through fitness. With over 10 years of professional experience, John has become a trusted authority in the health and wellness industry. Having worked with clients of all ages and fitness levels, John has developed a unique approach that combines a deep understanding of human anatomy and physiology with personalized fitness programs tailored to each client's goals and abilities. John's friendly and motivating demeanor enables him to build strong relationships with clients, guiding them on their journey to optimal health and wellness.