Beginner Workouts Combining HIIT Treadmill

Beginner Workouts Combining HIIT Treadmill

High-intensity interval Training, commonly known as HIIT, is a dynamic and time-efficient exercise strategy that alternates between short bursts of intense activity and periods of rest or lower-intensity exercise. This form of training challenges the body to exert maximum effort in short intervals, effectively boosting cardiovascular fitness, enhancing metabolism, and promoting overall health.

For beginners embarking on their fitness journey, the combination of High-Intensity Interval Training (HIIT) with treadmill workouts offers a tailored and effective approach. HIIT on a treadmill provides a structured framework for newcomers to gradually build stamina, improve cardiovascular health, and engage in a versatile workout regimen. The controlled environment of the treadmill allows beginners to manage and monitor their exertion levels, making it a safe yet challenging introduction to fitness.

Benefits of Combining HIIT and Treadmill Exercises


The fusion of HIIT and treadmill workouts maximizes efficiency by delivering a high-calorie burn in a relatively short amount of time. This is particularly advantageous for beginners with time constraints seeking effective and time-sensitive fitness routines.

Fat Burning:

HIIT is renowned for its ability to stimulate fat burning both during and after the workout, known as the afterburn effect or excess post-exercise oxygen consumption (EPOC). When integrated with treadmill exercises, this combination becomes a potent tool for weight management.

Cardiovascular Health:

Treadmill workouts inherently contribute to cardiovascular health, and when coupled with the intensity variations of HIIT, they enhance heart function, endurance, and oxygen utilization, fostering a robust cardiovascular system.


Treadmills offer a controlled environment for beginners to tailor the intensity of their workouts. The adaptability of HIIT allows individuals to customize intervals, making it accessible for a wide range of fitness levels.

Motivation and Variety:

The diverse nature of HIIT treadmill workouts prevents monotony, keeping beginners motivated. The alternating intensity levels and workout structures offer variety, reducing the likelihood of exercise boredom and increasing adherence to a regular fitness routine.

Beginner HIIT Treadmill Workout Plan

Warm-up Phase

  • Dynamic Stretches:

Neck Rolls: Slowly rotate your head in a circular motion to loosen up neck muscles.

Arm Swings: Extend your arms and swing them forward and backward to warm up shoulder muscles.

Leg Swings: Hold onto the treadmill's handrails and swing one leg at a time forward and backward.

  • Light Jogging or Brisk Walking on the Treadmill:

Start with a gentle 5-minute jog or brisk walk on the treadmill to increase your heart rate and warm up your muscles.

Gradually increase the speed to a comfortable pace.

HIIT Phase

  • Explanation of Work Intervals:

Begin with a 1:1 ratio for work and rest intervals (e.g., 30 seconds of work followed by 30 seconds of rest).

As beginners progress, gradually increase work intervals or decrease rest intervals.

  • Incorporating Sprinting or High-Intensity Intervals:

Sprint at a challenging pace for the specified work interval, pushing your limits.

Ensure proper form with a slight forward lean, pumping arms, and engaging core muscles.

Beginners may start with shorter sprint intervals and increase gradually as fitness improves.

  • Recovery Intervals - Slower Pace or Walking:

During rest intervals, reduce the treadmill speed to a comfortable walking pace or slow jog.

Focus on controlled breathing and active recovery to prepare for the next high-intensity interval.

Cool-down Phase

  • Gradual Reduction of Intensity:

Gradually decrease the treadmill speed over 5 minutes.

Allow your heart rate to gradually return to a normal resting rate.

  • Static Stretches to Improve Flexibility:

Perform static stretches targeting major muscle groups.

Hamstring Stretch: Extend one leg forward, keeping it straight, and lean forward from the hips.

Quadriceps Stretch: Bend one knee and bring your heel towards your buttocks, holding onto the ankle.

Calf Stretch: Place one foot behind you, keeping the leg straight, and press the heel into the floor.

Chest Opener: Stand tall, clasp your hands behind your back, and gently lift your arms to open up the chest.

Tips For Beginners

Emphasizing the Importance of Proper Form:

  • Posture Matters:

Maintain an upright posture with a slight forward lean when jogging or sprinting.

Keep shoulders relaxed, and engage your core muscles for stability.

  • Foot Placement:

Land on the middle of your foot to absorb impact, reducing stress on joints.

Ensure your feet are aligned with your knees and hips to avoid strain.

Monitoring Intensity Levels:

  • Use Perceived Exertion:

Pay attention to how your body feels during the workout. On a scale of 1 to 10, aim for a perceived exertion level of 7-8 during high-intensity intervals.

  • Heart Rate Monitoring:

Utilize a heart rate monitor to stay within your target heart rate zone, especially during intense phases.

Beginners should aim for 50-70% of their maximum heart rate during recovery intervals and 70-85% during work intervals.

Gradual Progression and Adaptation for Beginners:

  • Start Slow:

Begin with shorter work intervals and longer rest intervals, gradually adjusting as your fitness improves.

Increase speed or incline incrementally to avoid overexertion and reduce the risk of injury.

  • Listen to Your Body:

If you experience pain or extreme discomfort, scale back the intensity and consult with a fitness professional if needed.

Allow time for your body to adapt to the demands of HIIT before increasing difficulty.

Staying Hydrated During and After the Workout:

  • Pre-Hydrate:

Drink water before starting the workout to ensure proper hydration.

  • Hydration During the Workout:

Sip water during rest intervals to stay hydrated without causing discomfort.

Avoid excessive water intake during high-intensity intervals to prevent cramping.

  • Rehydrate Post-Workout:

Drink water to replenish fluids lost during the workout.

Consider a sports drink if the workout is particularly intense or lasts longer than 60 minutes.


Embarking on a fitness journey as a beginner can be both exciting and challenging, and the fusion of High-Intensity Interval Training (HIIT) with treadmill workouts provides an accessible and effective avenue for those taking their first steps toward a healthier lifestyle.

In this comprehensive guide, we explored the dynamic world of HIIT, a workout methodology renowned for its efficiency in delivering results in a time-sensitive manner. By integrating HIIT with treadmill exercises, beginners can enjoy a structured approach that caters to their evolving fitness levels and goals.

Reading next

Best Treadmill Workouts To Support Calorie Burn
Is 20 Minutes On The Treadmill Enough To Lose Weight A Day?

Leave a comment

All comments are moderated before being published.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.