HIIT Workout: The Best Cardio For Weight Loss

If you are unhappy with how you look or feel, take it out on the treadmill with a HIIT Workout.

There is nothing like high intensity interval training “HIIT” to help you achieve maximum fat burning in limited time. A HIIT workout is the best cardio for weight loss and for metabolic conditioning. In this post, I will talk about the most critical elements of using a HIIT workout for weight loss and increased conditioning. Your conditioning and weight loss can also work hand in hand, as your conditioning improves you will also burn more fat. HIIT involves alternating between intervals of high intensity training and intervals of rest. An example of this would be to cycle as hard as you can for 20 seconds, then rest for 10 seconds. 

When it comes to increasing metabolic conditioning, a recent study showed that HIIT increased endurance like steady state cardio. The interesting discovery here is that HIIT only took 10% of the time to achieve the same results.

Another factor that HIIT improves is V02max, the amount of oxygen you can use per minute. This reflects your overall physical fitness. People that have a higher V02max use more energy doing the same activity, this helps them burn more fat.

Here is a quick 20 minutes fat blast HIIT treadmill workout that can be done whether you are at a beginner, intermediate or advanced level.

BEGINNER:

5 minute WARMUP

    2 minutes power walk warm up: 3.0-4.0 speed;  incline 0

    3 minutes power walk up hill: 3.3 speed; incline 3

5 minutes

    5 minute power walk 3.3 speed or faster; incline 5

9 minutes:

    1 minute power walk 4.0 speed or higher; incline 7

    30 seconds off (step to sides of treadmill- straddling)

    REPEAT those two 6 times…

1 minute cool down

    0 incline and walk it out level 3.5

INTERMEDIATE:

5 minute WARMUP

    2 minutes power walk warm up 4.0 speed; 0 incline

    3 minutes power walk up hill 3.3 speed ; incline 10

5 minutes

    5 minute power walk 3.3 speed ;incline 15

9 minutes:

    1 minute jog 4.0 speed on incline 15

    30 seconds off (step to sides of treadmill- straddling)

    REPEAT those two 6 times…

    1 minute cool down

1 minute cool down

    Put treadmill at 0 incline and walk it out level 3.5

ADVANCED

5 minute WARMUP

    2 minutes power walk warm up 4.0 speed, 0 incline

    3 minutes jog incline 2.0

5 minutes

    5 minute power walk 3.5 speed; incline 15

6 minutes

    1.30 minute sprint 5.0 speed;  incline 15

    30 seconds off (step to sides of treadmill- straddling)

    REPEAT those two 3 times…

3 minutes

    Treadmill flat to ground

    30 second jog level 5.0 or less speed; 0 incline

    1 minute SPRINT level 8.0-9.0, 0 incline

    REPEAT

1 minute cool down

    Put treadmill at 0 incline and walk it out

This is ideally done AFTER your weight workout with one of our trainers. I do not recommend this for someone who has bad knees or joints. As always, workouts must be coupled with a cleaneating plan to achieve results. 

For maximum success with your weight loss goals, contact Jessy at 309-689-1400 or click HERE.