Do you ever wonder why people performing hours of steady-state cardio never progress aesthetically? Performing steady-state cardio by itself actually hinders fat loss. Think about athletes who constantly perform a paced cardio, like an Olympic long distance or marathon runner. The Olympic long distance runner will typically have less muscle and can look emaciated. HIIT cardio, however, is the training method used by top athletes. Picture a sprinters body or other athletes like Venus and Serena Williams.
You’ve probably read all over the place that you need to perform HIIT cardio, but what is it?
High Intensity Interval Training (HIIT) is a type of cardiovascular training allowing your body to burn fat while retaining muscle, so you stay lean and toned. HIIT involves a repetitive short burst of anaerobic exercise at your highest intensity, immediately followed by a low intensity walk or rest.
The typical HIIT workout can vary in length, but typically ranges from 30 seconds to 2 minutes of each exercise for no more than 30 minutes. It will increase your heart rate and metabolic rate, as well as lower insulin resistance, and burn calories all in a shorter period of time.
A lot of people don’t want to hear how cardio is the best way to burn fat, but it also may be because people think it’s tedious and boring. When working out intensely, it will be anything but boring; it will be challenging and rewarding.
What’s the benefit of HIIT cardio?
You can perform HIIT cardio anywhere and in less than 30 minutes! You can easily use a treadmill, a stationary bike, or an elliptical.
Below is my favorite Treadmill HIIT Workout routine with varying levels based on athletic ability. The treadmill is the easiest way to perform a HIIT workout.
Treadmill HIIT Cardio Routine
| HIIT Cardio Levels | ||||
| Beginner | Intermediate | Advanced | Pro | |
| Work | 30 sec | 30 sec | 30 sec | 1 min |
| Rest | 1.5 min | 1 min | 30 sec | 30 sec |
Beginner Treadmill Routine
If you’re new to working out or have never performed a HIIT cardio routine, then start at the beginner level. Don’t try to throw yourself into an intense or challenging exercise routine right away. It is best to work your way up each level to avoid injuries or over-working yourself:
- Walk for 1.5 minutes at level/speed 3
- Jog for 30 seconds at level/speed 7
- Continue to alternate between walking and jogging for 20 to 30 minutes
- Cool down: Walk 10-20 minutes at a slow and steady pace
Intermediate Treadmill Routine
If you have been working out, but feel a little rusty or slightly out of shape, then start at the intermediate level:
- Walk for 1 minute at level/speed 3.5
- Jog for 30 seconds at level/speed 7.5
- Continue to alternate between walking and jogging for 20 to 30 minutes
- Cool down: Walk for 10-20 minutes at a slow and steady pace
Advanced Treadmill Routine
For those of you who are continuously exercising (but you are not currently doing HIIT workouts) then you should start at the advanced level:
- Walk for 30 seconds at level/speed 3.5
- Jog for 30 seconds at level/speed 7.5
- Continue to alternate between walking and jogging for 20 to 30 minutes
- Cool down: Walk for 10 minutes at a slow and steady pace
Pro Treadmill Routine
If you really want to kick up the intensity level, try the pro level. Please do not attempt this level if you are not ready; this is for advanced and pros only!
- Walk for 30 seconds level/speed 3.5
- Jog for 1 minute at level/speed 7.5
- Continue to alternate between walking and jogging for 20 to 30 minutes
- Cool down: Walk for 10 minutes at a slow and steady pace
Lauren Rae
Dallas Fitness and Nutrition Coach
laurenraelife.com
