Treadmill HIIT Workouts for Beginners-Burn Fat and Boost Fitness

Are you looking for a way to get the most out of your treadmill workouts? High-intensity interval training (HIIT) on a treadmill is an excellent method to increase your endurance, burn fat effectively, and improve your level of fitness in a shorter amount of time. In this guide, we will show you why you should choose HIIT, its benefits to fat loss and fitness improvement, several practical fitness workout routines for you and how Tousains portable home treadmill can help you in achieving your fitness goals. Now, let’s explore the world of treadmill HIIT together!

What is Treadmill HIIT and Why Beginners Should Try It?

Treadmill HIIT combines repeated exercises at high intensity separated with short recovery periods [1], making it an excellent way for beginners to increase fitness levels, boost metabolism, and burn fat. Why should beginners try treadmill HIIT?

• Fat Burning: Compared with steady-state cardio, HIIT is more effective for fat loss.
• Time Efficiency: HIIT is ideal for hectic schedules since it allows you to complete your workout effectively in a short amount of time.
• Adaptability: You can start with low intensity and gradually increase as you build endurance and confidence.

No matter your goal is to lose weight or improve cardiovascular health, treadmill HIIT is a fantastic option.

Benefits of Treadmill HIIT Workouts for Fat Loss and Fitness

Why should people choose treadmill HIIT for fat burning and fitness improvement? Look at the benefits you can expect from practicing HIIT treadmill workouts below and then make your decision:

Accelerated fat loss and calorie burn: A study shows that individuals can burn more calories performing a HIIT session with a hydraulic resistance system than spending the same amount of time performing a steady-state exercise session.[2]

Improve heart health: According to the National Library of Medicine, HIIT is an effective approach for improving metabolic imbalances, reducing inflammation, alleviating insulin resistance, and addressing heart-related risk factors associated with obesity progression. [3]

Muscle Preservation and Lean Muscle Growth: Unlike steady-state cardio, HIIT helps preserve lean muscle, which is essential for an efficient metabolism and a toned appearance. In addition, adding incline intervals or light weights to treadmill HIIT can further engage your muscles.

Time Efficiency: A treadmill HIIT workout offers maximum fitness benefits in a short timeframe, making it ideal for busy schedules. A well-planned 20-minute HIIT session can often achieve similar results to much longer steady-state cardio sessions, helping you reach fitness goals in a less short of time.

How to Get Started?

Before hopping on the treadmill, let’s bear the following tips in mind first:

Start Slow: Begin with shorter intervals (20-30 seconds) of high intensity, followed by a longer recovery period. As you build endurance, you can shorten the rest intervals and increase workout time.

Listen to Your Body: HIIT can be challenging for beginners, so always listen to your body. Don’t push you too hard from the start—build up your endurance gradually.

Warm-Up Properly: A good warm-up is key to any HIIT session. Spend 5-10 minutes walking or jogging at a moderate pace first.

Focus on Form: It’s easy to sacrifice form for speed, especially during high-intensity periods. Keep your core tight and do not lean forward too much. Swing your arms forward and backward, instead of side to side.

Cool Down: End your workout with a gentle cooldown and some stretching to reduce muscle soreness and improve flexibility.

Keep all these tips in mind and let’s get started right now!

Beginner-Friendly Treadmill HIIT Workouts to Try at Home

To avoid injury while staying motivated, practicing one of the following workouts 1 to 2 times a week is enough.

1. 10-Minute HIIT Treadmill Workout for Beginners

For those who are short on time, this quick 10-minute routine is perfect to get started:

1. Warm-Up: 2 minutes at a brisk walk or light jog (2-3 mph).
2. High-Intensity Interval: 20 seconds sprint at 6-7 mph.
3. Recovery: 1-minute walk at 2-3 mph.
4. Repeat: 5-6 times. 
5. Cool Down: 1-minute slow walk.

This workout is a great way to start burning calories fast without dedicating too much time. You can do it in the morning or lunch breaks.

2. 20-Minute HIIT Treadmill Workout for Fat Loss

This is a slightly longer and more intense workout:

1. Warm-Up: 3 minutes at a brisk walk or light jog.
2. High-Intensity Interval: 30-second sprint at 6-8 mph.
3. Recovery: 1 minute and 30 seconds walk at 2-3 mph.
4. Repeat: 6-8 times.
5. Cool Down: 2-3 minutes walking at a gentle pace.

This 20-minute workout is perfect for fat loss because it combines intensity with moderate rest periods, allowing your body to push harder during each sprint. But if you feel knee pain, just stop.

3. 30-Minute HIIT Treadmill Workout for Beginners

For those with more time and enough endurance, this routine offers a solid 30-minute workout:

1. Warm-Up: 5 minutes walking at a moderate pace.
2. High-Intensity Interval: 1-minute sprint at 6-8 mph.
3. Recovery: 2 minutes walking at 2-3 mph.
4. Repeat: 7-8 times.
5. Cool Down: 5 minutes walking.

This workout is longer, helping beginners build endurance and get comfortable with sustained HIIT sessions.

4. Treadmill HIIT Workouts with Weights

As you progress, incorporating light weights into your treadmill HIIT sessions can take your workout to the next level. Here’s how:

1. Warm-Up: 5-minute walk or light jog without weights.
2. Weighted Intervals:
3. Interval 1: Hold light dumbbells (1-3 lbs in each hand). Walk briskly at an incline (3-5%) for 1 minute.
4. Interval 2: Set dumbbells down and do a 30-second sprint at 6-7 mph.
5. Recovery: 1-minute walk at 2-3 mph.
6. Repeat: 5-6 times.
7. Cool Down: 2 minutes walking.

Holding light weights during walking intervals can improve arm strength and further engage your core, helping you build total body strength.

Conclusion

Treadmill HIIT workouts are an effective way for beginners to get fit and burn fat easily at home. With the right workout routine, HIIT can help you reach your fitness goals without requiring a lot of time. Additionally, you can perform this workout anywhere you like—whether outdoors, at the gym, or at home. If you don’t have a treadmill at home and decide to get one, Tousains is an excellent choice. With almost 20 years dedicated to the fitness industry, Tousains provides high-quality 2 in 1 incline treadmills. With a speed range from 0.6 mph to 7.6 mph, it allows you to run at any pace you prefer. Are you ready to start seeing results? Visit Tousains treadmill collection and pick a routine mentioned above.

Remember, the most important part of any fitness journey is consistency—stick with it, and you’ll be amazed at what you can achieve!

References:

[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC6069078/

[2] https://pubmed.ncbi.nlm.nih.gov/25162652/

[3] https://pmc.ncbi.nlm.nih.gov/articles/PMC10441243/