Hiit treadmill: complete exercises for a successful session

Introduction to HIIT on the treadmill

Find out how to effectively structure your HIIT sessions, from targeted exercises to practical tips to maximize your performance. Whether you are a beginner or advanced, our tailor-made hiit treadmill programs will meet your expectations.

What is HIIT?

HIIT, or High-Intensity Interval Training, is the fitness revolution that has shaken up our ideas about high-intensity interval training. Born in the 90s, this training method alternates periods of intense effort with calmer moments of recovery. A bit like a roller coaster for your heart rate. The big difference with classic cardio training? While cardio invites you to a marathon, hiit cardio exercises propels you into a series of sprints. Result ? Shorter, but explosive sessions.

Why choose the treadmill for HIIT?

The treadmill is a bit like the Swiss army knife of your training. For what ? It simulates the race, but without the hazards of the outside. Rain, cold, or the curious looks of passers-by, the treadmill makes you forget the inconveniences. Compared to other HIIT equipment, the mat has this unique advantage: it is ultra adaptable. Speed, tilt, he bends to your desires. Do you want to simulate a hill or a frantic sprint? He responds. It’s this versatility that makes it a favorite choice for HIIT.

Benefits of HIIT on the treadmill

Impact on cardiovascular health

Let's talk from the heart, and not just figuratively. HIIT on the treadmill is like a superfood for your heart pump. Alternating speed And rest, you push your heart to work differently, thus improving your endurance and your lung capacity. Imagine your heart gaining strength, able to pump more oxygen with less effort. This is HIIT’s gift to your cardiovascular system. Breathe better, live better.

Effectiveness on weight loss

The best kept secret of weight loss? The afterburn effect. In other words, your body continues to burn calories long after you get off the mat. How ? Thanks to the intensity of the exercises which increases your basic metabolism. HIIT is a bit like the magician who continues his show even after leaving the stage. A 30-minute session can turn your body into a calorie-burning machine, even in sleep mode. Less time, more results. In addition, hiit allows you to obtain a better figure.

Muscle strengthening

But HIIT doesn't stop there. In addition to sculpting your heart and burning calories, it also attacks your muscles. Sprints and incline variations on the treadmill work your legs intensely, activating muscle fibers often left alone by more moderate exercises. Those fast-twitch fibers? They are key to gaining power and explosiveness. Each step on the mat becomes a promise of stronger, more toned legs. Power and beauty, the winning combo.

Planning your HIIT program

Assessment of your fitness level

Avant de vous lancer dans l’aventure HIIT sur tapis de course, il est crucial de faire le point sur votre forme physique actuelle. Que vous soyez un débutant prenant vos premiers élans, un intermédiaire cherchant à intensifier votre entraînement, ou un avancé en quête de nouveaux sommets à conquérir, adapter le HIIT à votre niveau est la clé pour un entraînement réussi et sans risque. C’est comme choisir the right pair of shoes : it has to fit your feet perfectly, at your own pace.

Examples of HIIT programs on the treadmill

Here are tailor-made programs for each level, with several exercise sequences to diversify your workouts.

Beginner Program

For the hiit beginners, the idea is to start gently but surely.

Program A: Initiation

Warming up : 5 minutes of walking at a comfortable pace.

HIIT series: 30 seconds of running at 16 km/h followed by 90 seconds of walking. Repeat 6 times.

Cool down: 5 minutes of slow walking.

Program B: The next step

Warming up : 5 minutes of brisk walking.

HIIT series: 45 seconds of running at a moderate pace followed by 75 seconds of walking. Repeat 5 times.

Cool down: 5 minutes of quiet walking.

Intermediate program

You know the game, it's time to spice it up a little.

Program A: Ramp-up

Warming up : 5 minutes of light running.

HIIT series: 1 minute of brisk running followed by 1 minute of walking. Repeat 7 times.

Cool down: 5 minutes of slow walking.

Program B: The challenge

Warming up : 5 minutes of light running.

HIIT series: 30 seconds of full throttle sprint followed by 1 minute and 30 seconds of active recovery (walking or light jogging). Repeat 8 times.

Cool down: 5 to 10 minutes of relaxation, gradually decreasing the speed.

Advanced program

This is where the real fun begins. Prepare to be pushed to your limits.

Program A: The ascent

Warming up : 5 minutes of moderate running.

HIIT series: 1 minute of high intensity sprinting followed by 1 minute of complete rest. Repeat 10 times.

Cool down: 5 minutes of walking, gradually decreasing the speed.

Program B: The summit

Warming up : 5 minutes alternating brisk walking and light running.

HIIT series: 45 seconds of sprinting with an incline of 4% followed by 1 minute 15 minutes of active recovery (fast walking). Repeat 12 times.

Cool down: 10 minutes of walking, to recover well, gradually decreasing the speed and incline.

HIIT exercises on the treadmill

HIIT on the treadmill is your ally to energize your fitness routine. Prepare yourself, because each session is an adventure that boosts your heart as much as your muscles. Let's see together how to transform your treadmill into a real calorie-burning machine.

Warm-up and preparation

Before diving into the intensity of HIIT, a good warm-up is essential. Never underestimate this phase; it prepares your body and reduces the risk of injury.

Brisk walk (5 minutes): Start with a brisk walk to gradually increase your heart rate.

Light climbs (3 minutes): Slightly increase the incline of your mat to prepare your muscles for the effort.

Light running (2 minutes): Finish with a light run to fully activate your blood circulation.

HIIT exercise sequences

After this warm-up, your body is ready. Here's how to structure your HIIT sessions to maximize benefits.

Exercise 1: The sprinter

Configuration: High speed, incline at 1%.

Execution : After setting the speed, break into an all-out sprint for 30 seconds. Imagine you are on the straight line of an athletics track, with the crowd cheering you on.

Rest : 1 minute of very light walking or jogging to recover.

Repetitions: Start with 4 to 6 repetitions, then gradually increase.

Exercise 2: The elevator

Configuration: Moderate speed, variable incline.

Execution : Start with an incline at 0%. Every 30 seconds, increase the incline by 1% until you reach 5% or more, depending on your level.

Rest : After reaching your maximum incline, gradually decrease the incline every 30 seconds until you return to 0%.

Repetitions: 2 to 3 complete cycles.

Exercise 3: The pyramid

Configuration: Alternate between speed and incline.

Execution : Start with 1 minute of running at a comfortable speed with an incline of 0%. Then increase the speed and/or incline for 30 seconds of intense effort. Return to 1 minute of running at a comfortable speed. Each cycle, increase the intensity or incline.

Repetitions: 4 to 8 cycles, depending on your level and endurance.

Exercise 4: Explosive Sprint

Configuration: High speed, tilt at 1-2% to simulate natural ground resistance.

Execution : 30 seconds of all-out sprinting, followed by 1 minute of walking or light jogging to recover.

Repetitions: 6-10 repetitions, depending on your ability.

Exercise 5: Gradual climbs

Configuration: Constant speed, increase incline every 30 seconds.

Execution : Start at an incline of 0%, and increase by 1% every 30 seconds until you reach 5-10%, then gradually go back down.

Repetitions: 1-2 cycles, depending on your endurance level.

Exercise 6: The accelerator

Configuration: Fixed incline at 1%, gradually increase speed.

Execution : Start at a comfortable speed. Every 30 seconds, accelerate slightly, until you reach a sprint speed for 30 seconds, then gradually slow down.

Repetitions: 3-5 cycles, adjust according to your fitness level.

Exercise 7: The false dish

Configuration: Moderate to high speed, variable incline.

Execution : Start with an incline at 0%. Every minute, increase the incline from 2% to 6-8%, hold for 1 minute, then gradually decrease.

Repetitions: 2 cycles, with a 2 minute recovery between each cycle.

Tips for making

Monitoring : Keep an eye on your heart rate. The goal is to navigate between 70 to 90% of your maximum heart rate during intense phases.

Breathing: Focus on your breathing. Inhale deeply through your nose, exhale through your mouth. This helps control effort.

Progress: Listen to your body. Increase the intensity and duration of sessions gradually.

Recovery : Do not neglect the rest phases. They are as important as efforts to allow your body to recover and adapt.

Tips for Optimizing Your HIIT Workout

HIIT treadmill training is a powerful path to fitness, but like any journey, a few tips can make the journey not only more effective but also more enjoyable. Here's how to get the most out of every drop of sweat.

Treadmill settings

Find your ideal speed: Perfect speed does not exist; it is specific to each person. Start with a speed that challenges you without pushing you to extremes. Over time, increase the pace.

Play with the tilt: The incline is your friend for simulating climbs and increasing intensity. A good starting point is 1% to simulate outdoor wind resistance, then adjust according to the exercise.

Use the predefined programs: Many treadmills come with built-in HIIT programs. These sequences can provide welcome variety and push you out of your comfort zone.

Performance monitoring

Heart rate monitor: Using a heart rate monitor can greatly improve your training by keeping you in the target zone. You will know when to push harder or slow down.

Measure your progress: Keep a journal of your HIIT sessions. Note your speeds, inclines, and how you feel. This will help you see your improvements and adjust your workouts to continue progressing.

Listen to your body: The numbers are important, but your feelings are even more important. If you feel exhausted or something isn't right, give yourself permission to take some rest or adjust the intensity.

Nutrition and hydration

Hydrate yourself: Water is crucial, especially with HIIT. Drink before, during, and after exercise to stay efficient and recover faster.

Adequate fuel: Eat a snack rich in protein and carbohydrates after your session to help your body recover and rebuild working muscles.

Recovery

Don't skip the cooldown: After each session, take the time to gradually reduce the intensity of your effort. This will help your body eliminate toxins and reduce soreness.

Stretching: Finish with a series of stretches to improve your flexibility and reduce the risk of injury.

Mental and motivation

Set clear goals: Having specific goals can greatly improve your motivation. Whether they are linked to performance, weightloss, or simply the regularity of your training, write them down and consult them regularly.

Vary the pleasures: Change your routines regularly to keep your motivation high. Exploring new challenges will keep training fresh and exciting.

Community and support: Sharing your progress with friends or in online groups can offer significant moral support. You might even find a workout partner for those days when motivation flags.

Conclusion

HIIT on the treadmill offers a dynamic and effective approach to improving your fitness. By incorporating intense sprints and recovery periods, you maximize calorie burning while strengthening your cardiovascular system. This makes each session not only more interesting but also more productive.

With programs suitable for all levels, beginner, intermediate or advanced, personalizing your training becomes child's play. Tracking your progress and adjusting intensity ensures continuous improvement, making each run a tailor-made challenge.

Test HIIT at DRIP

Challenge your limits and focus on building muscle with HIIT sessions at DRIP! Get started with sessions of 50 minutes of pure intensity.

At DRIP, you are immediately immersed in an electrifying atmosphere with 7 dynamic workshops spread over 3 series, transforming every moment into an exciting challenge. Our coaches, full of energy, will guide you to the rhythm with memorable playlists. Designed for all levels, DRIP provides the ideal environment to sculpt your legs effectively. You will love to hate us! ❤️‍🔥