Treadmill Interval Training

Feet on treadmill

Treadmill interval training might be a good workout for you if you're trying to lose weight but have hit a plateau. This extreme type of training consists of high intensity exercise alternated with lower intensity exercise in specific timed intervals. The goal is to keep your heart rate up and challenge your endurance at the same time, kind of shocking your body back into fat burning mode. You don't have to use the treadmill for interval training. You can also do these exercises on a track or even on the road. The advantage of using the treadmill is that you can easily control and measure your speed and intensity.

How to Do Treadmill Interval Training

First, get comfortable with the settings on your particular treadmill. You will need to know how to program the speed and incline to raise the intensity quickly. Figure out the speed you need to be using it in order to feel comfortable but starting to feel your heart rate increase. You should still be able to hold a conversation. This will be your Level A.

Next, determine what speed you need to use so that you can talk, but it becomes difficult and you would choose not to, instead concentrating on your breathing. This will be your Level B. You're now ready to start one of the workouts below.

Beginner Training

  1. Warm up for five minutes at Level A.
  2. Staying at Level A speed, increase the incline to 1% for three minutes.
  3. Increase the speed to Level B for one minute, and raise the incline to 3%.
  4. Lower the speed to Level A and bring the incline back to 1% for three minutes.
  5. Repeat step 3.
  6. Repeat step 4.
  7. Cool down at Level A, no incline for five minutes.

Intermediate Training

  1. Warm up for five minutes at Level A.
  2. Staying at Level A speed, increase the incline to 1% for four minutes.
  3. Increase the speed to Level B for one minute, and raise the incline to 5%.
  4. Lower the speed to Level A and bring the incline back to 1% for four minutes.
  5. Repeat step 3.
  6. Repeat step 4.
  7. Cool down at Level A, no incline for five minutes.

Advanced Training

With the advanced workout, you will add a Level C, which is where you are breathless. If you begin to feel lightheaded, you are working out too hard. You need to lower the intensity a bit.

  1. Warm up for five minutes at Level A.
  2. Increase the speed to Level B for three minutes.
  3. Increase the speed to Level C for one minute.
  4. Reduce the speed to Level A for three minutes.
  5. Repeat step 3.
  6. Repeat step 4.
  7. Repeat step 3.
  8. Repeat step 4.
  9. Cool down at Level A for five minutes.

Interval Training Considerations

You're welcome to adjust the incline during your advanced treadmill interval training as you get stronger and faster. You can also increase the length of your workouts, but remember that there is a difference between interval training and typical endurance training. If you're not careful, you can overdo your workout and end up in significant pain. If you have a medical condition, be sure to talk to your doctor before beginning this exercise program.

Treadmill Interval Training