HIIT workouts that can be done on a treadmill

Running on a treadmill is a convenient yet effective exercise that can be done in the comfort of your own house. But, these exercise routines can be quite monotonous after some time, especially if you just hop on with the mindset of getting through a certain number of kilometres.

One way to liven things up on your treadmill is to vary the intensity of your workout by adding HIIT (high-intensity interval training) to the routine. Incorporating HIIT into your treadmill workouts allows you to focus on alternating short bursts of intense all-out routines that will bring performance benefits to your treadmill game.

Here are some HIIT routines you can do on your treadmill.

Learn More: The 7 Best Treadmills for Your Home Gym - The Ultimate 2022 Guide

Focused Mind Workout

As treadmill workouts tend to be rather repetitive, is it not surprising for our minds to start wandering while walking or running. This routine will ensure your mind remains focused as your body adapts to the changing speed and inclines. Here’s what you need to do:

• 5-minute warm-up walk between 3 to 5 km/h

• 1-minute strider: Not a jog, not a sprint, but somewhere in between (6 to 9 km/h with elongated strides)

• 3-minute walk (3 to 5 km/h) at 5% incline

• 1-minute strider (6 to 9 km/h) at 5% incline

• 3-minute walk (3 to 5 km/h) at 8% incline

• 1-minute strider (6 to 9 km/h) at 8% incline

• 5-minute cooldown (3 to 5 km/h) at 1% incline

Lateral Walk Workout

This workout makes use of the treadmill but without you going for a run. This walking-only routine targets your glutes and gets your heart rate up as you walk sideways or laterally. Here’s how you do it.

• 5-minute warm-up: Gradually increase speed from 3 km/h to 5 km/h

• 2-minute lateral walk at 3.5 km/h (1 minute facing right, 1 minute facing left)

• 2-minute lateral walk at 4 km/h (1 minute right, 1 minute left)

• 1-minute forward walk at 7 km/h

• 1-minute forward walk at 5 km/h

• 2-minute lateral walk at 4.2 km/h (1 minute right, 1 minute left)

• 2-minute lateral walk at 4.5 km/h (1 minute right, 1 minute left)

• 1-minute forward walk at 6.7 km/h

• 1-minute forward walk at 5.5 km/h

• 2-minute lateral walk at 3.2 km/h and 5% incline (1 minute right, 1 minute left)

• 5-minute cooldown: Gradually decrease speed from to 4 km/h to 2 km/h

30 Minutes Workout

In this routine, you will be working on your heart rate by holding your effort consistent at a certain percentage. You would need a fitness tracker to track your heart rate for this workout. In 30 minutes, you will be able to reap the maximum benefit HIIT has to offer in a short amount of time. Here’s what you need to do.

• 5-minute warm-up: Dynamic drills like high knees, hip openers, and butt kicks, followed by easy jogging

• 30-second run at 80% effort

• 30-second walk at 20% effort

• Repeat 10 times total

• 2-minute jog at a conversational pace (40%-50% effort) to recover

• Repeat the 30-seconds run/30-seconds walk block 10 more times

• 3-minute cooldown: Walk for 3 minutes

Do push yourself to reach your goals with these HIIT routines. You can do about 2 routines each week accompanied by your other favourite fitness activities. If you are looking for a treadmill to perform these exercises in your own home, Homefitness has just the gym equipment you need! From foldable treadmills to motorised treadmills, we have it all.

Contact our friendly helpers at Homefitness who would be more than happy to answer any questions you might have about treadmills in Singapore.