30 Minute HIIT treadmill Workout for Beginners

30 Minute HIIT treadmill Workout for Beginners

WORKOUT:

Overview:

This 30 Minute HIIT Treadmill Workout for Beginners is the perfect workout to help you work your way up to 30 minutes of sustained cardio. It’s also an excellent way to increase your cardiovascular fitness and burn calories. While this workout is suited to beginners, it can and should be adapted to continue to challenge you throughout your fitness journey.

This workout includes 10 intervals of 2 minutes of running at an up-tempo pace, paired with 1 minute of walking or jogging at an easy recovery pace for 30 total minutes of cardiovascular exercise. Begin with a 2-minute warmup, jogging at an easy pace, no faster than you plan to walk or jog during the recovery intervals of the workout. Your speed should be somewhere between 4-6 mph.

As soon as your warmup is complete increase your speed between 5-9 mph and begin your first 2-minute up-tempo interval. Your pace should feel hard, but maintainable – remember you have 10 of these to complete. Once your 2-minute interval is complete, decrease your speed back down to 4-6 mph for 1 minute of recovery. Repeat your intervals of 2-minutes hard to 1-minute recovery, 10 total times, for 30 minutes of exercise.

The reason I’ve presented a range of speeds to choose from rather than a set speed for this workout, is we will all come to this workout at various fitness levels. You know what’s best for your body. If you need to start slower than the suggested ranges, start where you can and work up to these speeds as you get fitter and stronger. Likewise, if you’re a speed demon, feel free to go above the suggested ranges to challenge yourself throughout this workout. The thing I love most about this workout, is it’s completely adaptable to all fitness levels. As you continue to complete this workout, and get fitter and faster, I encourage you to continue to increase your speeds both for your recovery, as well as for your work intervals.

If you complete this workout multiple times, you should begin to feel your lungs, heart, and muscles get stronger. Complete this workout at least once a week, and soon you’ll be running for a full 30 minutes no problem! Best of luck, and happy running.


Warm up

  • 2-minute Warm Up Walk or Jog (Speed: 4-6 mph)


Workout

  • 2-minute Up-tempo Interval (Speed 5-9 mph)
    • 1-minute Recovery Walk or Jog (Speed: 4-6 mph)
  • 2-minute Up-tempo Interval (Speed 5-9 mph)
    • 1-minute Recovery Walk or Jog (Speed: 4-6 mph)
  • 2-minute Up-tempo Interval (Speed 5-9 mph)
    • 1-minute Recovery Walk or Jog (Speed: 4-6 mph)
  • 2-minute Up-tempo Interval (Speed 5-9 mph)
    • 1-minute Recovery Walk or Jog (Speed: 4-6 mph)
  • 2-minute Up-tempo Interval (Speed 5-9 mph)
    • 1-minute Recovery Walk or Jog (Speed: 4-6 mph)
  • 2-minute Up-tempo Interval (Speed 5-9 mph)
    • 1-minute Recovery Walk or Jog (Speed: 4-6 mph)
  • 2-minute Up-tempo Interval (Speed 5-9 mph)
    • 1-minute Recovery Walk or Jog (Speed: 4-6 mph)
  • 2-minute Up-tempo Interval (Speed 5-9 mph)
    • 1-minute Recovery Walk or Jog (Speed: 4-6 mph)
  • 2-minute Up-tempo Interval (Speed 5-9 mph)
    • 1-minute Recovery Walk or Jog (Speed: 4-6 mph)
  • 2-minute Up-tempo Interval (Speed 5-9 mph)
    • 1-minute Recovery Walk or Jog (Speed: 4-6 mph)

 

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