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Lose Weight Faster With HIIT Training on the Treadmill

Jun 10, 2008
There is a way for you to lose weight fast on a treadmill. It's called HIIT. HIIT stands for High Intensity Interval Training. The great thing about HIIT is that your workouts are shorter, but the weight falls off faster. HIIT is also fun to do on a treadmill because it's interesting and you can change up your workout routine.

Treadmill owners started showing an interest in HIIT after a study came out reporting that it showed better results than other forms of cardio for fat loss. The study involved participants being divided into two exercise groups for five months. Group one did a steady pace cardio workout for 45 minutes. At the beginning of the five months, group one started working out at 60% of their maximum heart rate. By the end of the study they were up to 85% of their maximum heart rate. Group two worked out the entire five months doing HIIT for 30 minutes.

The second group only did HIIT training for half an hour segments during the entire five months. Their exercise program consisted of warming up to 70% of their maximum heart rate, followed by an interval of ten seconds of exercise which lowered their heart rates. Then, the group did a 90 second intense interval of exercise that elevated their heart rates back up, followed by a less intense interval that brought their heart rates down. The entire 30 minutes of the workout, this was repeated over and over.

The study found that the second group who had done the HIIT worked out for less time overall, expended less energy and shed three times more fat than the first group. They also noted that the fat group two lost was mainly the fat beneath the skin, or subcutaneous fat.

What makes HIIT so great for weight loss is your body goes into EPOC, or Excess Post-exercise Oxygen Consumption. In a nutshell, your body requires more oxygen to get back to its resting state which means you continue to burn calories even hours after you have completed a HIIT routine. In fact, a 2002 study showed the resting metabolic rate of participants was still elevated 48 hours later. This is great news for someone who wants to lose weight and get their metabolism boosted.

HIIT on a treadmill is fast and easy, but it is intense. Workouts should last anywhere from 20 to 30 minutes. Once you have warmed up, get your heart rate up to its maximum heart rate range. Follow this by intervals of exercise that will lower your heart rate and then raise it back up again. Change up the length of the intervals, or the number of intervals you do, depending on your personal preferences.

Experts recommend that HIIT be done two or three days a week. They don't recommend doing it back to back because it is so intense. To relieve the stress on your body, put a day or two in between your HIIT routines. Don't feel guilty on the days you aren't doing HIIT, relax and know you are still burning calories and losing weight!
About the Author
HIIT training works for rapid weight loss but you need a treadmill first, right? Get detailed reviews and excellent discounts on the best treadmills here.
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