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25-Minute HIIT Treadmill Workout To Burn Fat

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25-Minute HIIT Treadmill Workout To Burn Fat

The best way to get in killer shape on the treadmill is to utilize interval training. Interval training involves alternating bursts of speed with slower speeds, keeping your heart rate up and maximizing your workout. Not only will you feel great afterwords, but you’ll continue to burn calories all day with its after burn effects.

This workout is split into three rounds. Between rounds, you should keep moving, but at a low speed that will allow you to recover for the next round. When the routine calls for side shuffles, turn yourself sideways and hold onto the bar, then switch sides for the next round. When the routine says butt kicks, kick your heels to your butt as you run to warm up your hamstrings.

This is the best treadmill workout you’re likely to find, and it’s really easy to follow.

The Treadmill Workout

There are three difficulty levels. Go here for the whole workout from celebrity trainer Shauna Harrison with further explanation.

Beginner

TimeSpeed (mph)Incline (%)Notes
0:00-2:0052Round 1
2:00-3:0062
3:00-4:0072
4:00-5:003.0-3.5 (side shuffle)2
5:00-6:003.0-3.5 (side shuffle)2
6:00-7:003.0-3.5 (butt kicks)2
7:00-8:0072
8:00-9:0082
9:00-10:00510Round 2
10:00-11:00610
11:00-11:30710
11:30-12:00Recover10
12:00-13:0058
13:00-14:0068
14:00-14:3078
14:30-15:00Recover8
15:00-16:0066
16:00-17:0076
17:00-17:3086
17:30-18:00Recover6
18:00-19:0094
19:00-19:3055Round 3
19:30-20:0065
20:00-21:0085
21:00-21:30Recover3
21:30-22:0063
22:00-23:0093
23:00-23:30Recover0
23:30-24:0060
24:00-25:00100

Intermediate

TimeSpeed (mph)Incline (%)Notes
0:00-2:0062Round 1
2:00-3:0072
3:00-4:0082
4:00-5:003.0-3.5 (side shuffle)2
5:00-6:003.0-3.5 (side shuffle)2
6:00-7:003.0-3.5 (butt kicks)2
7:00-8:0082
8:00-9:0092
9:00-10:00610Round 2
10:00-11:00710
11:00-11:30810
11:30-12:00Recover10
12:00-13:0068
13:00-14:0078
14:00-14:3088
14:30-15:00Recover8
15:00-16:0076
16:00-17:0086
17:00-17:3096
17:30-18:00Recover6
18:00-19:00104
19:00-19:3065Round 3
19:30-20:0075
20:00-21:0095
21:00-21:30Recover3
21:30-22:0073
22:00-23:00103
23:00-23:30Recover0
23:30-24:0070
24:00-25:00110

Advanced

TimeSpeed (mph)Incline (%)Notes
0:00-2:0072Round 1
2:00-3:0082
3:00-4:0092
4:00-5:003.0-3.5 (side shuffle)2
5:00-6:003.0-3.5 (side shuffle)2
6:00-7:003.0-3.5 (butt kicks)2
7:00-8:0092
8:00-9:00102
9:00-10:00710Round 2
10:00-11:00810
11:00-11:30910
11:30-12:00Recover10
12:00-13:0078
13:00-14:0088
14:00-14:3098
14:30-15:00Recover8
15:00-16:0086
16:00-17:0096
17:00-17:30106
17:30-18:00Recover6
18:00-19:00114
19:00-19:3075Round 3
19:30-20:0085
20:00-21:00105
21:00-21:30Recover3
21:30-22:0083
22:00-23:00113
23:00-23:30Recover0
23:30-24:0080
24:00-25:00120

Benefits of Interval Training

There are plenty of reasons to try interval training. First, it burns way more calories than standard aerobic exercise does in the same amount of time, so it’s great for people who are extremely busy. Second, after regular interval training, you’ll be able to run faster than you could before, and your aerobic activities in general will be more efficient.

Know When To Stop

Running on a treadmill and incorporating interval training is a good way to stay in shape, but remember that because you’re doing intervals, you won’t need to run for as long. There is such a thing as too much running, and overdoing it can cause strain and injury. Take it slow at first, listen to your body and figure out how much is the right amount for you.

Have Fun

A big part of getting fit is finding an exercise you love to do. If you chose running, it should be because you love to run. If you’re not having fun, consider a different exercise. Interval training can be a blast if you have the right attitude, so stay positive and enjoy yourself!

 

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