How To Do Interval Training On A Treadmill

One of the best pieces of equipment in the gym is the treadmill. If you know how to do an interval training workout on a treadmill then you will be light years ahead of half the people you workout with. Not only that, when you are doing interval training on a treadmill you will be able to drastically reduce the amount of cardio you need to do to lose weight.

If done incorrectly, working out on a treadmill will produce only adequate results. Because of this it’s important to know just how to do your treadmill workouts and how to setup a good interval routine.

The Different Training Methods

Like I said, there are various ways to workout on treadmills. The two primary and most well-known methods are to do traditional cardio and to do HIIT cardio.

Traditional cardio is where you run at your target heart rate for X amount of minutes. Usually people need to spend about one hour on the treadmill to see any kind of results.

The other well-known, although much less used, way to workout on a treadmill is to do HIIT (High Intensity Interval Training). This is great for releasing the fat from your blood stream but is not the ideal way to actually burn the fat. For more information on this checkout this post on How Much Cardio To Lose Weight.

How to do Interval Training on a Treadmill

In this video it is recommended that you do 30 second intervals. While this will certainly get the job done it can be quite taxing on your body. Instead of jumping into doing 30 second intervals for both the sprint and the active rest, you can gradually build your way up to this.

Here is a good routine to start with.

Warm up by walking for about 5 minutes at a low to medium pace and then you’ll get into the actual intervals.

  • Sprint – 30 seconds
  • Walk – 90 seconds
  • Repeat intervals for 10 – 20 minutes

Cool down by walking for another 5 minutes

You can do this workout for a week or two weeks to begin with. After this you can graduate to a little more difficult ratio like 1:2. So instead of sprinting for 30 seconds and then walking for 90 seconds, you’ll start sprinting for 30 seconds and then walk for 60 seconds.

  • Sprint – 30 seconds
  • Walk – 60 seconds
  • Repeat intervals for 10 – 20 minutes

After you have mastered this then you can move onto the 1:1 ration where you sprint for 30 seconds and then rest for 30 seconds. If you are already there, then it is time to pick this up to a 2:1 ratio, but just make sure to do it as it is laid out in Visual Impact Cardio for the most optimum fat loss.

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