HIIT Treadmill - Opinions / Tips

BeboHun

Just looking for some pointers. I'm of average fitness and trying to tone up / lose a little fat through hiit.
I don't have a huge amount of time to spend in a gym unfortunately.
I've seen various contradictions on how I should spend my time doing Hiit training.
Currently (past 10 days) I've focused on 15 sets (2 min sets totalling 30 mins) of 45seconds on (incline 5, speed 10) and 1min 15 off (the treadmill). Is this a good place to start?
Going forward should I be increasing incline, increasing speed, decreasing rest time?

Thanks for your input.

Alf Veedersane

BeboHun wrote: »

Just looking for some pointers. I'm of average fitness and trying to tone up / lose a little fat through hiit.
I don't have a huge amount of time to spend in a gym unfortunately.
I've seen various contradictions on how I should spend my time doing Hiit training.
Currently (past 10 days) I've focused on 15 sets (2 min sets totalling 30 mins) of 45seconds on (incline 5, speed 10) and 1min 15 off (the treadmill). Is this a good place to start?
Going forward should I be increasing incline, increasing speed, decreasing rest time?

Thanks for your input.

It's a decent way to make the most of your limited time. In order to make it more challenging, you could do any of the above options.

For example, I never really adjusted the incline but I would reduce 'rest' periods. Got that down t a point I wanted to and then looked at building up 'sprint' times. I wasn't doing them long term so for maybe 8 -10 week spells, that's what I'd work on. Bring incline into it and you can make it more challenging week on week for even longer.

One thing I would say I'd plan ahead for yir progressions. Just keeps you more consistent.

BeboHun

Thanks for that. It is helpful.

I just see other people doing 10 mins of 30secs on 30 off (no incline / higher speed).

I guess it just depends on individual and if you feel you are pushing yourself to the max.

Alf Veedersane

BeboHun wrote: »

Thanks for that. It is helpful.

I just see other people doing 10 mins of 30secs on 30 off (no incline / higher speed).

I guess it just depends on individual and if you feel you are pushing yourself to the max.

There are a ton of ways of doing it. If you're looking to lose weight, there is no right or wrong way. The rest is to recover so that you can go again the next sprint period. Ultimately a sign of improving fitness is faster recovery so as time goes on, you'll need less time to recover.

Planning it out doesn't have to be too prescriptive but note after each one of you think you could reduce rest/increase sprint /increase incline the next time.

Some people do 30s on/30s rest because it's straightforward and easy to remember, some do it cos they read it somewhere. The important thing is to improve on your starting point and being able to build on that.

Progress is progress regardless of the starting point.

Mellor

Work for anywhere from 20 seconds to two 2 minutes
Rest anywhere from half as long as your work time, right up to twice as long.
Any combination; 20 seconds on/10 off, 1min on/2min off, 1m30s on/1m30s off, etc

Over time your workrate should increase, by either increasing speed/incline, working for longer, or resting for less. Any method is fine.

I've planned intervals tomorrow. The target is to run 1km with 3 min rest (walking) aiming to a faster pace than last week. Which is another approach

Sundance_Kid

Recently joined gym and looking to do some HIIT between rowing machine, spin classes and the treadmill.

I was on the treadmill today but so many buttons and options I wasn't sure how to set-up for some interval training or if I was going quick enough.

If out for a jog on the road, I would do 5km in say 25mins, but could push myself more.

I think the machine in the gym is in miles per hour, what speed should I be going for the all out sprinting part of HIIT so that I know I am pushing myself? I know ideally I should be out of breath but any rough idea of where to start?
Also should I use an incline?

Thanks

Alf Veedersane

Sundance_Kid wrote: »

I think the machine in the gym is in miles per hour, what speed should I be going for the all out sprinting part of HIIT so that I know I am pushing myself? I know ideally I should be out of breath but any rough idea of where to start?
Also should I use an incline?

Thanks

It really is a case of whatever speed pushes you. I would probably balk at the speeds some people can manage and some people would do speeds I would. It's an individual thing. The fitter you get, the faster the high speed will be so don't worry about what speed you think you should be doing. Find your speed and then use it.

The incline is just another variable. You can vary the length of rest, length of sprint and incline. A lot of people just vary the first two as they get fitter. Down the line, you can start increasing the incline.

Mellor

Sundance_Kid wrote: »

I think the machine in the gym is in miles per hour, what speed should I be going for the all out sprinting part of HIIT so that I know I am pushing myself? I know ideally I should be out of breath but any rough idea of where to start?
Also should I use an incline?

Thanks

It really depends on the length of the sprint. You'll manage much faster for a 30sec sprint than for a 2mins. Go as fast as you can. If you make it to end then increase the speed on the next one. You'll find the point you can't make it to the end at a given speed soon enough.

FWIW I'd do 16km/k for 1km runs, and up to 20km/h for shorter sprints.
That's 10mph and 12mph I believe