Last year, my husband and I went to an estate sale and purchased a treadmill for $16! It may be super old and only go up to 10% incline but it works.
After walking my dog, I will usually hop on the treadmill, time permitting, and walk at an incline or do a HIIT workout.
What is HIIT you might ask?
High Intensity Interval Training. It’s basically any form of cardio that is made up of alternating between “work” and “rest” periods. I typically do this for 15-20 minutes in 30:30 intervals, meaning full all-out, get that heart pumping, push for 30 seconds followed by 30 seconds of rest, which can include continuing your activity at a much slower pace. You can do HIIT on any piece of equipment (treadmill, rower, bike, stair-master, etc.) or any activity (running, swimming or any type of plyometric-based exercise).
This type of exercise has great cardiovascular benefits. You can burn more calories than traditional exercise and burn them for longer because your metabolic rate is higher. It can help you lose fat, and can help you gain muscle. HIIT can reduce your heart rate and blood pressure, and improve blood sugar which is beneficial for individuals with type 2 diabetes. (https://www.healthline.com/nutrition/benefits-of-hiit).
The greatest benefit: somehow time on the treadmill goes by so much faster!
A 25-minute HIIT Workout
I do this workout, walking at varying inclines, which fits for me, but you can do it with varying speeds and/or inclines. It also took me a while to be able to walk at this incline so be patient with yourself.
Workout Time Total: 25 minutes.
- Start with a 5-minute jog or walk at a reasonably steady pace and incline to warm up and get your muscles ready to go. I warm up at 3.8 – 4.0 mph and a 3 – 4% incline.
- At the 5-minute mark, choose your high intensity speed or incline, or both. Example: 30 seconds at 3.8 – 4.0 mph and 10 -15% incline.
- During the rest period, walk at a rest speed that will lower your heart rate and prepare you for the next high intensity interval. Example: 30 seconds at 3.5 – 4.0 mph and 3% incline.
- Repeat the high intensity interval for 15 minutes alternating between work and rest.
- Cool Down with a 5-minute jog or walk at a lower speed, and make sure to stretch. Example: 3.5 – 4.0 mph at 3% incline.
Remember you can do HIIT with or without equipment. Put on a good Netflix show or some good tunes and get to work!
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