Are you looking to take your running to the next level? Do you want to increase your speed and become a faster, more powerful runner? If so, HIIT treadmill workouts are the perfect training tool for you. HIIT, or High Intensity Interval Training, is a type of workout that pushes you to your limits, alternating between bursts of intense exercise and short recovery periods. This type of training is known for its ability to improve speed, build endurance, and burn calories at a rapid rate.

In this article, we will share 5 ultimate HIIT treadmill workouts that will help you get faster and boost your speed. These workouts are designed to challenge your body, improve your anaerobic and aerobic fitness, and increase your endurance. Whether you’re a beginner or an experienced runner, these workouts can be modified to suit your fitness level.

Each workout includes a warm-up, a challenging interval set, and a cool-down. You’ll be introduced to various types of exercises, including sprints, hill-focused intervals, and moderate-speed intervals. These workouts are designed to be performed on a treadmill, but if you don’t have access to one, you can modify them to be done outdoors. Just make sure to find a flat surface and use a watch or a distance tracking device to keep track of your intervals.

So, if you’re ready to take your running to the next level and become a faster, more confident runner, let’s dive into these 5 ultimate HIIT treadmill workouts. With a little determination and a lot of hard work, you’ll be chasing those speedier strides in no time!

Ultimate HIIT Treadmill Workouts To Get Faster and Boost Your Speed – Recommended

If you’re looking to improve your speed and become a stronger, more experienced runner, HIIT treadmill workouts are the way to go. HIIT, or High-Intensity Interval Training, is a type of workout that involves alternating between short, intense bursts of exercise and brief recovery periods.

During HIIT treadmill workouts, you’ll keep increasing your pace and intensity, especially during the intense intervals. An experienced instructor can help you find the right type of HIIT workout for you, whether it’s a pyramid workout, fartlek runs, or steady state runs.

For example, a pyramid workout might start with a warm-up jog for 10 minutes, followed by 1 minute of moderate pace, then 1 minute of fast pace, and continue increasing the sprint time with each interval until you reach the peak. Then, you’ll gradually decrease the sprint time back down to 1 minute.

If you’re new to HIIT treadmill workouts, it’s important to start slow and gradually increase the intensity. Make sure to warm up with some dynamic stretches and cool down with some static stretches to prevent injury. Listen to your body and stop if you feel any pain or discomfort.

The benefits of HIIT treadmill workouts are many. Not only will you burn more calories and fat compared to steady-state running, but you’ll also build endurance and strengthen your leg muscles. HIIT workouts are also great for improving your speed and quickness.

When performing a HIIT treadmill workout, there are a few tips to keep in mind. First, make sure you’re in the right posture and keep your core engaged. Second, watch your form and make sure you’re maintaining proper technique. Third, listen to your body and take breaks when needed.

If you’re an advanced runner looking to increase your speed, a 5-percent incline on the treadmill can help simulate outdoor running and work your muscles even harder. Another advanced workout is the Fartlek run, which involves alternating between fast and slow speeds for a set distance or time.

Remember, not all HIIT treadmill workouts are recommended for everyone. Make sure to consult with an ACE-certified instructor who can guide you on the best workouts for your fitness level and goals. And always start with a moderate pace and gradually increase your speed as you gain more experience and confidence.

In conclusion, HIIT treadmill workouts are a great way to boost your speed and become a faster, stronger runner. With the right workouts and guidance, you can improve your endurance, burn more calories, and build confidence in your running abilities. So lace up your shoes, hop on the treadmill, and start your journey to becoming a speedier runner!

Beginner HIIT Workout

If you’re a beginner looking to get faster and improve your speed, a HIIT (High Intensity Interval Training) workout is a great tool to have in your fitness arsenal. HIIT workouts are a form of anaerobic exercise that alternate between high-intensity bursts and short recovery periods. They can help boost your metabolism, improve your cardiovascular health, and even help you lose weight. Plus, they can be done in a short amount of time, making them perfect for those with busy schedules.

Before starting any HIIT workout, it’s important to warm up your body and prepare yourself for the challenging exercises ahead. Spend 5-10 minutes doing some dynamic stretches to loosen up your muscles and increase your heart rate. This will help prevent injury and get your body ready to work.

For this 30-minute beginner HIIT workout, you’ll be doing a combination of running intervals and bodyweight exercises. Here’s an example of a workout you can try:

1. Start with a 5-minute brisk walk to warm up your muscles and increase your heart rate.
2. Run at a moderate pace for 2 minutes to get your body used to running.
3. Do 1 minute of high-intensity sprints, pushing yourself to run as fast as you can.
4. Walk or jog for 1 minute to recover.
5. Repeat steps 2-4 for a total of 6 intervals.
6. Finish with a 5-minute cool-down walk to bring your heart rate back to normal and stretch your muscles.

During the running intervals, try to maintain a pace that feels challenging but manageable. You should be able to have a conversation, but not sing a song. Remember, HIIT workouts are meant to be intense, so don’t be afraid to push yourself.

As you become more comfortable with this beginner HIIT workout, you can start increasing the distance or speed of your runs, adding more intervals, or even incorporating hill runs or squats into your routine. The key is to keep challenging yourself and pushing your limits.

If you have an experienced instructor or an ace-certified trainer, don’t hesitate to ask for guidance and advice on how to progress in your HIIT workouts. They can provide you with personalized recommendations and help you tailor the exercises to your fitness level and goals.

In addition to your workout routine, it’s important to remember that diet also plays a crucial role in improving your speed and performance. Fueling your body with the right nutrients will help you have more energy and recover faster. Consult with a registered dietitian to find a diet plan that works best for you.

So, whether you’re a beginner or an experienced runner, incorporating HIIT workouts into your training regimen can help you become a stronger and faster runner. Give this beginner HIIT workout a try and start reaping the benefits!

Intense Interval Training for Speed

Interval training involves alternating between periods of high-intensity exercise and active recovery. The high-intensity intervals are designed to push your cardiovascular system to its limits, while the active recovery periods allow you to catch your breath and prepare for the next interval. This type of training is a great way to improve your anaerobic fitness, boost your metabolism, and burn calories.

One example of an intense interval training workout is the Fartlek workout. Fartlek, which means “speed play” in Swedish, is a type of workout that consists of alternating between faster-paced intervals and slower recovery periods. The key is to listen to your body and adjust your intensity level accordingly. For example, you might sprint for 30 seconds, then recover at a moderate pace for 1 minute. Repeat this pattern for a total of 10 minutes. This workout can be repeated 2-3 times for a more advanced challenge.

Another effective interval training workout is the Hill Workout. This workout is great for building strength and improving your running form. Start by inclining the treadmill to about 5 percent and maintaining a moderate pace. After a 1-2 minute warm-up, increase the incline to 8 percent and sprint for 30 seconds. Then, reduce the incline back to 5 percent and recover at a moderate pace for 1 minute. Repeat this pattern for a total of 10 minutes.

One last recommended interval workout is the 6-Minute HIIT. This type of workout consists of 3 parts: a 2-minute warm-up, followed by a 2-minute high-intensity interval, and ending with a 2-minute cool-down. During the high-intensity interval, push yourself to your maximum effort level. This workout is great for improving your cardiovascular fitness and helping you get faster.

Remember to always warm up before any intense interval training, and cool down afterward to prevent injury. It’s also important to listen to your body and adjust the intensity level to your fitness level. If you’re new to interval training, start with shorter intervals and gradually increase the duration and intensity as you get stronger.

HIIT Ladder Workout for Endurance

When it comes to improving your speed and endurance, high-intensity interval training (HIIT) workouts are a great tool. They can help you build both aerobic and anaerobic fitness, increase your speed, and boost your metabolic rate. One recommended HIIT workout to try is the ladder workout.

This 30-minute workout is perfect for runners looking to improve their endurance. It consists of alternating intervals of running at different speeds and inclines to challenge your cardiovascular system and build strength.

How to Perform the HIIT Ladder Workout

To perform this workout, you’ll need a treadmill. Start with a light warm-up of 5-10 minutes, walking or jogging at an easy pace. Then, set the treadmill to a challenging but doable speed. Here’s an example of the ladder workout:

1. 1-minute run at 5 mph
2. 1-minute walk
3. 2-minute run at 6 mph
4. 1-minute walk
5. 3-minute run at 7 mph
6. 1-minute walk
7. 4-minute run at 8 mph
8. 1-minute walk
9. 3-minute run at 7 mph
10. 1-minute walk
11. 2-minute run at 6 mph
12. 1-minute walk
13. 1-minute run at 5 mph

During the running intervals, focus on maintaining a steady pace and engaging your core for stability. It’s normal to feel your heart rate increase and to sweat during the workout. If you find that the speed or intensity is too challenging, adjust accordingly to find a pace that feels challenging but doable.

This ladder workout helps improve your endurance and speed by increasing the distance and intensity of your runs over time. It also incorporates intervals of walking to provide active recovery and help you recover before the next run. The alternating intervals of running and walking provide a fartlek-style workout, which is a form of speed play.

Benefits of the HIIT Ladder Workout

The HIIT ladder workout is a versatile workout that can be adapted to fit any fitness level. It can help improve your cardiovascular health, increase your speed, and build endurance. By incorporating intervals of different speeds and inclines, you’ll challenge your body and improve both aerobic and anaerobic fitness.

This workout is especially beneficial for runners who are training for longer distances or races. The various intervals simulate the change in pace and terrain that runners often experience during races, helping you build confidence and improve your ability to maintain a faster pace.

If you’re new to HIIT workouts or have any health concerns, it’s always a good idea to consult with a medical professional or certified fitness trainer before starting any new exercise program.

Speed and Incline Challenge

One of the most effective ways to boost your speed and endurance on a treadmill is by incorporating speed and incline challenges into your workouts. By adjusting the speed and incline settings on the treadmill, you can create a varied and challenging workout that will help you get faster and stronger.

A great example of a speed and incline challenge is the pyramid workout. Start by warming up with a 5-minute walk or jog at a moderate pace. Then, increase the speed to a challenging pace and run for 1 minute. Next, increase the incline by 1 percent and run for 1 minute. Continue alternating between increasing the speed and incline by 1 percent for a total of 10 minutes.

After the pyramid workout, you can move on to hill-focused intervals. Set the treadmill to a 5-percent incline and run at a challenging pace for 2 minutes. Then, reduce the incline to 2 percent and increase the speed for a 1-minute sprint. Repeat this pattern for a total of 4 hill-focused intervals.

If you’re looking for an advanced challenge, try the 6-minute RPE pyramid workout. Start with a 2-minute warm-up at a moderate pace, then increase the speed and incline every minute until you reach the 6-minute mark. Keep in mind that this workout is more intense and should only be attempted by experienced runners.

Remember to include a cool-down period at the end of each workout. Walk or jog at a slower pace for 5 minutes to gradually lower your heart rate and allow your muscles to recover.

The Benefits of Speed and Incline Challenges

Speed and incline challenges offer several benefits for runners. They help improve your cardiovascular endurance, build strength in your legs and core, and burn more calories compared to steady-state running. Additionally, these types of workouts can help boost your confidence and make running more enjoyable.

By incorporating speed and incline challenges into your training routine, you can break through plateaus, improve your running performance, and achieve your fitness goals. So, don’t be afraid to give them a try and see how much faster and stronger you can become!

Sprint Intervals for Maximum Speed

If you’re a runner looking to boost your speed, sprint intervals are a must-have tool in your training arsenal. Sprint intervals are short bursts of intense running followed by periods of active recovery. They are designed to work your muscles in a way that encourages maximum speed and performance.

One of the best ways to incorporate sprint intervals into your workout is to use a treadmill. Treadmills provide a controlled and consistent surface, allowing you to focus solely on your speed and form. Plus, they offer the added benefit of inclines, which can mimic the demands of running hills.

Here are 5 ultimate HIIT treadmill workouts that really hit the point:

1. 5-Minute HIIT: Perform a 5-minute warm-up at an easy pace, then alternate between 30 seconds of sprinting at 90 percent of your maximum effort and 30 seconds of recovery for a total of 10 minutes. Finish with a 5-minute cool-down.
2. Pyramid Intervals: Start with a 10-minute warm-up at a moderate pace. Then, increase your speed every minute for 8 minutes, and then decrease your speed every minute for 8 minutes. Finish with a 10-minute cool-down.
3. Hill-Focused Workout: Begin with a 5-minute warm-up, then alternate between running at an incline of 6 percent for 1 minute and recovering at a flat incline for 1 minute. Repeat this cycle 7 times, and finish with a 5-minute cool-down.
4. 20-Minute Incline Challenge: Start with a 5-minute warm-up, then increase the incline every 2 minutes for a total of 10 minutes. Maintain the highest incline for 2 minutes, then decrease the incline every 2 minutes for a total of 10 minutes. Finish with a 5-minute cool-down.
5. Alternating Sprints: Begin with a 5-minute warm-up, then alternate between 30 seconds of sprinting and 30 seconds of recovery for a total of 10 minutes. Adjust the incline whenever you sprint to engage different muscles. Finish with a 5-minute cool-down.

No matter which sprint interval workout you choose, remember to listen to your body and adjust the speed and incline to your fitness level. A certified instructor or a personal trainer can provide guidance and help lead you through the exercises. Make sure to have a watch or a timer handy to keep track of your intervals.

Sprint intervals are a great way to improve your speed, especially for runners looking to chase a new personal best or perform well in a race. So, next time you hit the treadmill, give these workouts a try and watch your speed soar!

HIIT Pyramid Workout

Looking for a challenging HIIT workout that will help you improve your speed and endurance? Try the HIIT Pyramid Workout. This workout is designed to push you to your limits and help you achieve better results in your training.

The HIIT Pyramid Workout involves increasing and decreasing the intensity of your workout in a pyramid-like fashion. You will start with a low intensity and gradually increase the speed and incline of the treadmill, then decrease it back to the starting point. This workout is great for building strength, improving speed, and burning calories.

Here’s how to do the HIIT Pyramid Workout:

1. Warm up by walking or jogging for 5-10 minutes.
2. Set the treadmill to a moderate pace and incline. This will be your starting point.
3. Start by running at a challenging pace for 1 minute.
4. Increase the speed and incline of the treadmill in small increments every minute until you reach the peak of the pyramid.
5. Once you reach the peak, start decreasing the speed and incline in the same increments until you reach the starting point.
6. Repeat the pyramid 5-7 times, or as recommended by your fitness level and goals.
7. Finish with a cool-down by walking or jogging for 5-10 minutes.

During the HIIT Pyramid Workout, make sure to maintain good form and listen to your body. If you feel any pain or discomfort, take some rest or modify the exercise to better suit your needs. It’s also important to stay hydrated and fuel your body with a well-balanced diet.

This type of HIIT workout is especially beneficial for runners looking to improve their speed and endurance. It helps you build anaerobic and aerobic capacity, engage different muscle groups, and provide a variety of intensity levels that mimic the demands of outdoor running.

By increasing the intensity of your workout, you can push your heart rate higher and burn more calories in a shorter amount of time. The HIIT Pyramid Workout is a great tool for helping you achieve your fitness goals and challenging your body in different ways.

Remember, always consult with experts or a fitness professional before starting any new workout routine, especially if you have any pre-existing conditions or injuries. Take care of your body and enjoy the benefits of HIIT training!

Tabata Treadmill Workout for Quick Results

If you’re looking for a quick and effective way to improve your speed and boost your fitness, a Tabata treadmill workout is the way to go. Tabata workouts are high-intensity interval training (HIIT) workouts that consist of short bursts of all-out effort followed by brief periods of rest. This type of workout encourages metabolic and cardiovascular improvements, helping you burn more calories and build strength.

During a Tabata treadmill workout, you’ll alternate between two exercises: running at a challenging pace and walking or jogging at a recovery pace. The beauty of this workout is that it can be customized to suit your fitness level, whether you’re a beginner or an experienced exerciser.

Here’s how to do a Tabata treadmill workout:

1. Begin by warming up with a 5- to 10-minute walk or jog. This will get your muscles and joints warmed up and ready to work.

2. Set the treadmill to a slight incline, between 1% and 3%. This will help simulate outdoor running and engage your muscles more effectively.

3. Start with 10 seconds of all-out sprinting at a pace that is challenging for you. This should be about 90% of your maximum effort.

4. After the 10-second sprint, reduce the speed to a recovery pace and walk or jog for 20 seconds. This will allow your heart rate to come down slightly before the next sprint.

5. Repeat this cycle of 10-second sprints followed by 20-second recovery periods for a total of 4 minutes. This is considered one Tabata round.

6. Take a 1-minute break to catch your breath and recover before starting the next round. Use this time to get a drink of water or stretch if needed.

7. Aim to complete 4 to 6 Tabata rounds, depending on your fitness level. Beginners may want to start with 4 rounds and work their way up as they become more comfortable and experienced.

Remember, the goal of a Tabata treadmill workout is to push yourself to your maximum effort during the sprints and then recover during the rest periods. This type of training can lead to quick improvements in speed and endurance-building.

When it comes to inclines, you can adjust them to make the workout more challenging. Increase the incline to target different muscles and add an extra challenge to your workout. This is especially recommended for more experienced runners looking for a higher level of intensity.

Keep in mind that Tabata treadmill workouts are not just for advanced athletes. Even beginners can benefit from this type of training by starting with slower speeds and lower inclines. As you get stronger and more comfortable, you can gradually increase the intensity and duration of the sprints.

So whether you’re looking to get faster, improve your endurance, or burn calories, a Tabata treadmill workout can provide the boost you need. Give it a try and watch your fitness level soar!

FAQ

What is the RPE run and is it suitable for beginners?

The RPE (Rate of Perceived Exertion) run is a running workout based on perceived effort level rather than specific pace or speed. It is a great option for beginners as it allows you to listen to your body and adjust the intensity accordingly. To perform an RPE run, simply run at a pace that feels moderate or slightly challenging, around a 5 or 6 on a scale of 1 to 10. It’s important to start with a warm-up and cool-down before and after the run. RPE runs help beginners build endurance and gradually increase their fitness level without the pressure of maintaining a specific speed or pace.

How often should I do HIIT treadmill workouts to see improvement in speed?

The frequency of HIIT treadmill workouts depends on your current fitness level and recovery ability. Ideally, you should aim to do HIIT workouts 2-4 times per week with at least one day of rest in between sessions. This allows your body to recover and adapt to the high-intensity exercise. It’s important to listen to your body and not overtrain, as this can lead to injury and hinder progress. Consistency is key, so finding a schedule that works for you and sticking to it will help you see improvements in speed over time.

Can HIIT treadmill workouts help with weight loss?

Yes, HIIT treadmill workouts can be effective for weight loss. HIIT (High-Intensity Interval Training) is known for its ability to burn calories and increase metabolism. The intense bursts of activity during HIIT workouts elevate heart rate and create an afterburn effect, where the body continues to burn calories even after the workout is complete. This can lead to increased fat burning and weight loss. Additionally, HIIT workouts are typically shorter in duration compared to steady-state cardio, making them a time-efficient option for those looking to lose weight.

How often should I do HIIT treadmill workouts?

It is recommended to do HIIT treadmill workouts 2-3 times per week. This will allow you to maximize the benefits of the high-intensity intervals while giving your body enough time to recover.

What is the best speed for HIIT treadmill workouts?

The best speed for HIIT treadmill workouts will depend on your fitness level and goals. Generally, you should aim to run at a speed that is challenging for you, but still allows you to maintain good form and perform the intervals with proper technique. It is recommended to start with a moderate speed and gradually increase as you become more comfortable and stronger.