Threadmill HIIT routine

MACnificence
MACnificence Posts: 419 Member
in Fitness and Exercise
Hi guys

Can ye tell me what yer threadmill HIIT routine looks like ?
I wana change up mine so looking for some ideas

Also just out of curiosity I see some people finish off with some steady state cardio ? Has this added benefit or completely unnecessary ?

Replies

  • WildBillR
    WildBillR Posts: 77 Member
    My HIIT routine on the treadmill is a pyramid. Looks like this -
    5 mins jog/warm up
    30 sec run, 30 sec walk/jog
    45 sec run, 30 sec walk/jog
    60 sec run, 30 sec walk/jog
    90 sec run, 30 sec walk/jog
    60 sec run, 30 sec walk/jog
    45 sec run, 30 sec walk/jog
    30 sec run, 30 sec walk/jog
    5.5 mins jog

    20 mins total. The walk/jog should be a very brisk walk where you almost need to jog.

    If I have a few more minutes to exercise, I'll sometimes add another 90 second run after the first, and another 30 sec walk/jog.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    Here's a short article about HIIT training that may be of some benefit.

    http://www.brinkzone.com/training-programs/hiit-training-are-you-really-doing-it/
  • WildBillR
    WildBillR Posts: 77 Member
    Yes, the point of running in HIIT is to run like something is chasing you, not just a leisurely run. Sometimes I'm so tired after the 4th or 5th run, that I feel like I might fall off. I'm willing time to speed up so that I can hit the button to go to walking speed, while hanging on to the sides/front of the treadmill. If you feel like you could run more at the cool down jog, then you should increase your running speed.
  • AJ_G
    AJ_G Posts: 4,158 Member
    Most people who say they're doing HIIT really aren't. The most important thing about HIIT is to run at a full sprint. If you are truly running at a full sprint, you should only be able to run between 20-45 seconds before you have to stop. After the sprint you need to bring your heart rate back down as much as you can so that the next sprint is effective. You need to take a MINIMUM of 2 minutes at a walking pace before you do another sprint, 3 minutes is even better. A lot of people do something like 30 second run, 30 second walk and call it HIIT, it's not. If the run was truly a sprint, then 30 seconds is not nearly enough time to recover to sprint again. My treadmill HIIT routine is a 2 minute walking warm up, then 45 seconds at 12 mph, then I drop back down to 3 mph for 3 minutes, and repeat this a total of 6 times
  • Rocky_ZG
    Rocky_ZG Posts: 70 Member
    Read this:
    http://www.t-nation.com/article/performance_training/the_hiit_revolution_for_fat_burning_success&cr=
  • DavPul
    DavPul Posts: 61,406 Member
    Treadmill HIIT is a good way to die. Use the elliptical or a spin bike. Maaaaaybe the stairmaster. Also, most of the time people think they are doing HIIT on the treadmill but are really doing jog/walk intervals
  • skullshank
    skullshank Posts: 4,323 Member
    Most people who say they're doing HIIT really aren't. The most important thing about HIIT is to run at a full sprint. If you are truly running at a full sprint, you should only be able to run between 20-45 seconds before you have to stop. After the sprint you need to bring your heart rate back down as much as you can so that the next sprint is effective. You need to take a MINIMUM of 2 minutes at a walking pace before you do another sprint, 3 minutes is even better. A lot of people do something like 30 second run, 30 second walk and call it HIIT, it's not. If the run was truly a sprint, then 30 seconds is not nearly enough time to recover to sprint again. My treadmill HIIT routine is a 2 minute walking warm up, then 45 seconds at 12 mph, then I drop back down to 3 mph for 3 minutes, and repeat this a total of 6 times

    this.
  • DavPul
    DavPul Posts: 61,406 Member
    I'd also like to point out that even a highly conditioned athlete like Usain Bolt can't "sprint" for 30 consecutive seconds without risking throwing a rod or blowing a gasket
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    i find it hard to do running HIIT on the treadmill because the machine gets in the way. there's always issues with accelerating and speed changes o the point where i can't go at my top speed. not to mention my stride is all effed up. so, i save the running/sprint sessions for outdoors or on my gym's indoor track.

    with that said, a good walking program i do is

    15 seconds rest (hop up on the side of the treadmill) + 15 seconds fast walk on 5 incline/4.6 speed.

    it's not really HIIT since I can do it for 45 minutes (including 5 min warm up and 5 min cool down) where as my sprint sessions i can only do for 12 mins top (including 5 min warm up).

    FYI for the sprint HIITS, i do 100m sprints and then recover for 300-400 meters. the beginning of the workout i can get away with 300m rests but by the end i need an extra 100m to dilly dally. and at the moment 4 sprint laps is all i can do before everything starts to hurt.
  • MACnificence
    MACnificence Posts: 419 Member
    Ha guilty as charged looks like I was just doing interval training on the threadmill I must admit there's a strong possibility if I did HIIT on the threadmill I'd end up stuck to the back wall at my gym haha , in my defense the "HIIT" I was doing was recommended by a trainer at the gym so once again just shows what some trainers know

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