The Average Weekly Weight Loss on HIIT Treadmill Training

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Scientific Research

The benefits of HIIT have been well studied, and the research shows its an effective way to lose weight. One study, published in the Journal of Diabetes Research in 2017, found that HIIT cardio just as effective as longer bouts of steady-state cardio for belly fat loss — but allows you to finish your workout much more quickly. If you struggle to schedule in cardio, HIIT could be a great way to get the same benefits in a fraction of the time.

Safety

Because HIIT is such a vigorous training program, it’s not right for everyone. If you have past or existing cardiovascular problems, talk to your doctor before trying interval training. Additionally, you may decrease your workout intensity during your HIIT workout to keep your heart rate within safe levels as suggested by your doctor. It’s also important to be safe on your treadmill when exercising at such a high rate of speed. Always attach the treadmill belt cut-off key to yourself in case you fall. Finally, warm up with a three-to-five minute moderate jog or walk prior to your HIIT workout, and do the same to cool down afterward. Failing to do so could lead to lightheadedness or nausea.

Sample Workouts

An effective HIIT treadmill workout for beginners takes only five minutes plus a warm-up and cool-down period. Sprint for 30 seconds at near your max speed followed by a 30-second rest period. Repeat this cycle a total of five times. A second HIIT treadmill workout is to utilize the treadmill’s ability to increase the deck angle for a more intense workout. Try jogging on an incline for 30 seconds – the steeper, the better – followed by a 60-second brisk walk at a zero incline. Repeat this interval cycle for a total of 12 minutes. Always take at least a day of rest between HIIT sessions because of its vigorous nature. Your body needs rest to maximize fat loss and promote full muscle recovery.

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