Are you new to the world of fitness and looking for an effective cardio workout plan? A 20-minute treadmill HIIT workout can be an excellent choice to start with.
This workout style involves alternating between high-intensity efforts and recovery intervals. It helps to improve your cardiovascular endurance, burn calories, and boost your anaerobic capacity.
In this article, we will provide you with a detailed guide to the 20-minute treadmill HIIT workout for beginners that will help you achieve your fitness goals.
Overview of the 20-Minute Treadmill HIIT Workout
A treadmill HIIT workout is a form of high-intensity interval training that differs from steady-pace treadmill workouts.
It is designed specifically for beginners who want to enhance their cardiovascular endurance and anaerobic capacity while keeping the focus on muscle growth through a full-body workout plan.
The 20-Minute Treadmill HIIT Workout provides an effective treadmill workout that targets all muscles and offers an intense but manageable workout style.
And with a focus on a full-body workout and improving cardio endurance, this workout is a great addition to any fitness routine no matter what level of training you are at.
The 20-Minute Treadmill HIIT Workout
In this section, we will guide you through a 20-minute workout that is perfect for beginners and can help improve your cardio endurance, anaerobic capacity, and overall fitness level.
| Time (min) | Speed (km/h) |
| 0:00-5:00 | 4.0 |
| 5:00-7:00 | 5.0-5.5 |
| 7:00-9:30 | 6.0-7.0 |
| 9:30-10:30 | 8.0-10.0 |
| 10:30-13:00 | 6.0-7.0 |
| 13:00-14:00 | 8.0-10.0 |
| 14:00-16:30 | 6.0-7.0 |
| 16:30-17:30 | 8.0-10.0 |
| 17:30-20:00 | 4.0 |
Note: Always take precautions when working on a treadmill. Adjust the speed accordingly if it is too high for you. Stop immediately if you feel dizzy from the workout.
Step 1: Warm Up Walk for 5 Minutes
Step 1 of the 20-Minute Treadmill HIIT Workout is crucial to prepare your body for the more intense sprints and runs that follow. It involves a warm-up walk for a duration of 5 minutes.
During this phase, it is essential to maintain a steady pace and moderate intensity. This ensures an active recovery phase between the more intense intervals and helps to maximise the benefits of the workout. Sticking to a moderate intensity level also helps to avoid exhaustion before the more challenging parts of the workout.
Maintaining a steady pace during the duration of the treadmill warm-up before an intense workout can help to increase cardiovascular endurance and muscular endurance, as it is a form of steady-state cardio workout.
Steady-state cardio has a significant impact on overall health and fitness goals, including increased stamina, improved heart and lung health, weight loss, and more.
To ensure maximum benefit from this interval, it is essential to focus on form and breathing. Paying attention to form will help prevent injuries and enhance the overall outcome of the workout.
Controlled breathing can significantly help reduce stress and keep you focused during the entire 20-minute treadmill HIIT workout.
The importance of the 5-minute warm-up walk should not be underestimated as it can provide a great start to a 20-minute treadmill HIIT workout.
Step 2: Jog at a Steady Pace for 2 Minutes
Once you’re ready, start jogging at a moderately fast pace for two minutes. This steady-state cardio workout will help boost your cardiovascular endurance.
Maintaining correct form is critical during this period to avoid injury. Keeping your back straight, abs engaged, and arms relaxed will help you jog efficiently and effectively.
In addition to improving cardiovascular endurance, this period of steady-state jogging will also help enhance anaerobic capacity. Anaerobic exercises are short, intense periods of exercise that don’t require the use of oxygen.
Step 3: Walk/Jog at a Moderate Pace for 2.5 Minutes
After the initial two minutes of steady-state jogging, it’s time for the third step of the 20-minute treadmill HIIT workout for beginners. This step is a combination of a walk and a jog done at a moderate pace.
During this interval, it’s vital to maintain a moderate speed to ensure that your heart rate doesn’t drop too low.
The combination of walking and jogging will provide a recovery period in between the high-intensity sprints that come later in the workout.
This recovery period will allow your body to efficiently regulate your heart rate and recuperate before the next round of vigorous exercise.
It’s essential to resist the urge to slow down more than necessary during this interval. Maintaining a moderate pace will help keep your heart rate elevated, promoting cardiovascular endurance.
By consistently challenging your cardiovascular system, you’ll be able to enhance your fitness level over time.
The walk/jog combination at a moderate pace for 2.5 minutes is a critical component to the success of the 20-minute treadmill HIIT workout for beginners. It allows for a vital recovery period, heart rate regulation and promotes cardiovascular endurance.
Step 4: Sprint at Maximum Speed for 1 Minute
This is the most intense part of the workout and requires you to push yourself to your absolute limit. During this interval, you’ll need to sprint as fast as you possibly can, giving it your all.
The goal is to perform intensive exercise that gets your heart pumping and your body working hard.
It’s imperative that you give it everything you have during that short time frame. This high-intensity interval training will help to improve your anaerobic capacity, meaning that you’ll be able to perform more intense exercise for longer periods of time.
The brief period of the sprint is designed to help you push yourself to your limits, improving your overall fitness level.
However, safety precautions must be taken as well. Make sure to hold on to the handlebars for safety and jump your feet back onto the belt as quickly as possible.
Always stay aware of your surroundings and the movements of your body. Remember to listen to your body and stop if you feel any pain or discomfort.
This intense exercise will help you achieve your fitness goals, whether you’re looking to build muscle growth or improve your cardio endurance.
By performing high-intensity intervals, you’ll be able to challenge your body in new ways and develop your cardiovascular endurance.
After completing the sprint, you’ll take a recovery interval at Step 3 to catch your breath and let your heart rate come back to a safe level.
Step 5: Repeat Steps 3-4
Now that you have completed the first set of sprint and recovery intervals, it’s time to repeat the process. This means that you will need to sprint for 1 minute, followed by a 2.5-minute recovery interval at a brisk walking pace.
Repeat these steps two more times, so you have a total of three sets. This will take up 17.5 minutes of your 20-minute treadmill HIIT workout, leaving you with 2.5 minutes to cool down at the end.
It’s important to keep your motivation high and push through the workout. While it may be tempting to slow down during the recovery interval, try to maintain a steady pace to ensure that your heart rate stays elevated.
Remember to focus on your form during the sprints and keep a close eye on your heart rate to ensure that you are working at the appropriate intensity level. As always, listen to your body and stop if you feel any pain or discomfort.
By the end of the three sets, you’ll have completed a challenging and effective treadmill workout that targets both your cardiovascular endurance and muscle growth.
Step 6: Cool Down Walk for 2.5 Minutes
Congratulations, you made it through the high-intensity intervals and completed three sets of sprints and recovery intervals. Now it’s time to cool down and bring your heart rate back to its resting pace.
Cooling down after a workout is essential to reduce the risk of dizziness or fainting caused by sudden stops. It helps your body transition from high-intensity exercise to a resting state gradually. For this workout, you need to walk slowly for 2.5 minutes.
During the cool-down walk, take deep breaths and focus on releasing any tension in your body.
At the end of the walk, it’s time to do a few full-body stretches that target the muscles you have worked out. Focus on stretching your legs, back, and arms for a complete cooldown. These stretches will help your body recover faster and reduce the risk of injury.
Remember that cooling down is just as crucial as the rest of your workout, so don’t skip this step. Taking the time to slow down properly after a workout will help you achieve your fitness goals and improve your overall health and well-being.
How to Recover Properly After a 20-Minute Treadmill HIIT Workout
For those interested in fitness, it is commonly understood that pushing one’s body to its limits is an important factor for muscle growth and overall physical well-being.
However, it’s equally important to give your muscles adequate rest and recovery time after an intense workout.
Rest periods and recovery are important for preventing injuries, achieving fitness goals, and maintaining good health.
A crucial reason for resting after an intense workout like the treadmill HIIT is to prevent DOMS. Delayed onset muscle soreness (DOMS) typically occurs within 24-48 hours after a workout and is a sign that muscles are rebuilding and repairing.
While some soreness is normal, excessive soreness can be a sign that you’ve overworked your muscles, leading to an increased risk of injury. This is especially true when you are a beginner or have been inactive for a period of time.
Here are some tips on how to recover properly:
1. Hydrate: Drinking plenty of water after an intense workout helps prevent dehydration and aids in flushing out toxins from your body.
2. Nutrition: Eating a well-balanced meal containing adequate protein and carbohydrates supports muscle recovery and growth.
3. Stretching: Gentle stretching after a workout helps reduce muscle tension and soreness, increases flexibility, and improves circulation.
4. Rest days: Avoid working out the same muscle group every day, and listen to your body’s signals for when it needs rest.
5. Sleep: Getting sufficient restful sleep after a workout allows your muscles to repair and regenerate optimally.
In conclusion, resting after an intense workout is vital to achieving your fitness goals and staying healthy. Proper recovery through hydration, nutrition, stretching, rest, and sleep can help prevent injury, reduce soreness, and promote muscle growth. Remember to listen to your body and give it the time it needs to recover fully.