10 HIIT treadmill exercises that will boost your metabolism

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HIIT workouts have skyrocketed in popularity in recent years. High-intensity interval training is a great way to burn calories, increase your metabolism, and get a great workout in less time.

With HIIT, you alternate between brief periods of high-intensity exercise and periods of active recovery. Not only does this help you burn more calories in less time, but it also creates an “afterburn” effect, allowing you to continue burning calories even after your workout is over.

And the treadmill is a great tool for creating a high-intensity workout. It provides a controlled and consistent environment, making it easy to track your progress and reach new limits. And it works for all fitness levels: HIIT workouts can be done by jogging, jogging, or brisk walking.

Additionally, using a treadmill can be a lower-impact exercise option that puts less stress on your joints compared to running on the sidewalk outdoors or doing plyometric jumping exercises. You can also adjust the incline on a treadmill to do a strength workout by walking or running uphill and then a cardio workout by removing the incline.

HIIT treadmill workouts

Below is a list of 10 HIIT treadmill exercises for all fitness levels. Whether you’re a beginner walker or a more advanced runner, there’s a routine for you.

Are you looking to increase your endurance without having to jog or even jog? This 10-minute workout will get your blood pumping and leave you feeling accomplished. While running isn’t necessary, there are several incline levels to add some resistance and mix things up. With just 10 minutes, even those short on time can get in a solid workout.

This workout is great for intermediate runners with 30-second HIIT running intervals at a speed of 5.0 followed by a 1-minute rest walk. If you find that 5.0 is too fast, you can slow it down to your own pace, but make sure it is fast enough that your heart rate remains elevated for best results.

This is a great workout for beginners. Each HIIT interval lasts 30 seconds with a 30-second cool down before the next HIIT interval begins. Top speed ranges from 4.5 to 7.0 so you can choose the pace you’re comfortable with. For convenience, the countdown clock and treadmill speed are listed on the left.

This HIIT workout for beginners lets you go at your own pace. During the 20-minute workout, you’ll walk, jog, and jog for a short period before returning to the rest phase of walking.

Don’t let the name of this workout fool you, this HIIT will challenge you! The workout consists of three one-minute exercises (30 seconds, 20 seconds, and 10 seconds, increasing speed by 0.1.5 for each level) followed by a 30-second break between rounds.

This 10-minute HIIT workout is recommended for intermediate to advanced runners. Speeds range from jogging pace (5.0 to 7.0) to jogging pace (7.5 to 9.5) with 30 seconds of HIIT followed by a 1-minute rest period to catch your breath (while still run to keep your heart rate up).

This workout may only last 10 minutes, but you’ll feel accomplished at the end. Not only do you start your HIIT sessions for 30 seconds followed by 45 seconds of rest running, but inclines ranging from 4% to 6% increase the intensity.

If you’re pressed for time, this 15-minute workout is for you. The 15 minutes consists of 10 minutes of HIIT intervals on the treadmill, followed by 5 minutes of HIIT on the mat. There is no set speed so individuals can choose their own pace and increase their effort with each round.

Are you ready to try a more advanced HIIT treadmill workout? This workout has 3 levels of movement: basic pace (running), momentum (running) and maximum effort (sprint) without walking breaks, which really gets the heart pumping. There’s a countdown clock on the right side of the screen to keep you on track.

This HIIT workout is recommended for more advanced runners, as it requires running as fast as you feel comfortable for maximum effort. It’s also longer, so you’ll be totally gassed by the end.

This article originally appeared on TODAY.com