{"id":56048,"date":"2017-02-13T07:15:37","date_gmt":"2017-02-13T12:15:37","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=56048"},"modified":"2018-03-21T16:57:24","modified_gmt":"2018-03-21T20:57:24","slug":"hiit-treadmill-workout-get-fit-fast","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/hiit-treadmill-workout-get-fit-fast\/","title":{"rendered":"20-Minute HIIT Treadmill Workout to Get Fit, Fast"},"content":{"rendered":"
\"20-Minute
Photo by Bethany Joy Kibbe<\/figcaption><\/figure>\n

There’s a reason people flock to the treadmill<\/a>: It’s convenient, weather (and excuse) proof, and the numbers don’t lie. But slogging through mile after mile can get old \u2014 fast. So we’re officially turning off autopilot and trading our steady state cardio for this HIIT<\/a>-style Woodway Curve treadmill workout.<\/p>\n

If you’ve spotted these swanky, curve-shaped machines at a boutique or big box gym near you, then you’re in luck. \u201cBecause it\u2019s self-propelled, it\u2019s more efficient than a conventional treadmill,\u201d says Xavier Quimbo<\/a>, co-founder and owner of Speedplay<\/a> in Los Angeles.\u00a0Regular treadmills force you to use your quads for power, because you\u2019re bouncing off a moving surface. \u201cBut the nature of the curve encourages proper running mechanics<\/a> by shifting the focus to the posterior chain of the leg.\u201d (Aka your hamstrings and glutes<\/a>.) \u201cIt also provides less impact on the joints, so you can go stronger, faster \u2014 without the high risk of injuries<\/a>\u201d Quimbo adds.<\/p>\n

RELATED: <\/strong>3 Fat-Blasting HIIT Workouts to Try Now<\/a><\/p>\n

Even better? Unlike a traditional belt, which can cap runners around 12 mph, \u201cthe Curve lets you can go as fast as your legs can take you,\u201d says Quimbo, whose top speed is a cool 17.5 mph. (Think you can beat that? You\u2019ll get your shot in just a few!)<\/p>\n

Don\u2019t think we\u2019re only here to sprint, though. Take a page from Speedplay\u2019s playbook and try this cardio-meets-strength HIIT workout, designed by Quimbo exclusively for Daily Burn. We promise it\u2019ll be the most efficient 20 minutes of your day.<\/p>\n

RELATED:<\/strong> Hate Running? 25 Ways to Learn to Love It<\/a><\/p>\n

The 20-Minute Treadmill Workout<\/h2>\n

After a solid dynamic warm-up<\/a>, perform the following six exercises for 60 seconds each. Repeat for a total of three rounds, with zero rest in between. The name of the game is quality of movement, and of course, speed! Note: The Woodway Curve is used here, but a conventional treadmill will work, too. You’ll also need a resistance band, looped securely below the console in front of you.\u00a0(We\u2019re not just running for it here!)<\/p>\n

\"HIIT
GIFs: Jordan Shakeshaft \/ Life by Daily Burn<\/figcaption><\/figure>\n

1. Sprint<\/h3>\n

Yup, we’re hitting our stride right out of the gate. \u201cThis will create the \u2018high\u2019 intensity that we need for this workout to be most effective,\u201d Quimbo says.<\/p>\n

How to:<\/strong> Hop on the Woodway Curve treadmill, and go as fast as you can for this first 60-second interval. On a conventional treadmill, pick a sprint pace that suits you, set it, and prepare to hit stop at the end of 60 seconds. \u201cWith either one, be sure to posture up, work on a longer stride and generate more speed with a strong arm swing,\u201d Quimbo says.<\/p>\n

RELATED: <\/strong>How to Improve Your Running Form From Head to Toe<\/a><\/p>\n

\"HIIT<\/p>\n

2. Treadmill Skate<\/h3>\n

Skater boys and girls, prepare to torch the glutes, hamstrings and calves with this dynamic move. While only one leg is on the tread at a time, that doesn\u2019t mean you\u2019re not firing up both<\/em> to keep you strong and steady.<\/p>\n

How to:<\/strong> Stand on the right side of the treadmill, both feet placed on the safety side step.\u00a0(If you’re using a conventional treadmill, make sure the belt is at a complete stop before starting. You <\/em>will be the force that makes the belt move on this one.) Holding onto the handles, step your right (inside) leg onto the belt, driving the belt backwards as if you were pushing a skateboard forward.\u00a0\u201cMake sure to keep a slight bend in the standing leg and use the full length of the tread for the drive,\u201d Quimbo says. Switch legs after 30 seconds.<\/p>\n

RELATED: <\/strong>275 Exercises to Shake Up Your Workout Routine<\/a><\/p>\n

\"HIIT<\/p>\n

3. Band Row<\/h3>\n

This is where that resistance band comes into play. Catch your breath from the sprints and skates with this upper body-focused move that will strengthen your postural muscles.<\/p>\n

How to:<\/strong> With the band anchored around the front of the treadmill, place both feet wide, securely on the safety side steps. Keeping a tall spine and a slight bend in your knees, grip the handles and pull your elbows back.\u00a0Squeeze your shoulder blades together as you pull back, pause for a beat, then slowly release the handles forward.<\/p>\n

\"HIIT<\/p>\n

4. Lateral Shuffle<\/h3>\n

It\u2019s time to venture outside the lines. This move has you facing sideways to hit the hips, glutes and legs from all angles. And don\u2019t worry \u2014\u00a0this one\u2019s not about speed. \u201cOn the Woodway Curve, you’re free to control your pace, but if you’re on a conventional treadmill, set it to a low speed, between 2.5 and 3.5 mph, depending on your ability,\u201d Quimbo says.<\/p>\n

How to:<\/strong> Turn to face right, and grab lightly onto the side bar for balance. Keeping your chest and eyes up, side step your feet.\u00a0(You can let go of the bar if you\u2019re feeling steady, Quimbo says.) Lateral shuffle for 30 seconds, then turn to face left for the remaining 30 seconds.<\/p>\n

RELATED: <\/strong>The 15 Most Underrated Exercises, According to Trainers<\/a><\/p>\n

\"HIIT<\/p>\n

5. Elevated Knee Tuck<\/h3>\n

No workout is complete without working the core. This movement might look tricky, but it delivers two benefits in one: abdominal strength and shoulder stability<\/a>.<\/p>\n

How to:<\/strong> Facing the front of the treadmill, place both hands firmly on the side bar. With strong arms and a tight core, lift both knees up towards your chest.\u00a0Keep your feet together and knees slightly apart, chest up.\u00a0Tap the tread after each rep.\u00a0Or, \u201cIf you’re a total beast,\u201d Quimbo says, \u201cstay fully elevated for the entire minute.\u201d<\/p>\n

RELATED: <\/strong>The Ab Moves You Aren’t Doing (But Should!)<\/a>\u00a0<\/strong><\/p>\n

\"HIIT<\/p>\n

6. Band Bis to Tris<\/h3>\n

Last but not least, we blast the arms. You\u2019ll get double the trouble by combining this resisted bicep curl with a tricep extension. If you think you need weights to tone your arms<\/a>, you\u2019re sorely mistaken!<\/p>\n

How to:<\/strong> With both feet planted on the safety platforms, grip the handles of your resistance band. Maintaining a tall posture with a slight bend in your knees, perform one bicep curl with your palms facing up. Then, when your palms reach just below chest level, switch your palms to face down and do a tricep extension, arms extending behind you.\u00a0Pro tip: \u201cKeep your core engaged to minimize swinging in your body,\u201d says Quimbo.\u00a0Repeat for one minute, then\u00a0HIIT <\/em>the top of this list for rounds two and three!<\/p>\n","protected":false},"excerpt":{"rendered":"

Your cardio routine just got an upgrade with this HIIT treadmill workout designed for the Woodway Curve. Speed and strength, check and check! <\/p>\n","protected":false},"author":6,"featured_media":56106,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21,24,6,14],"tags":[32,288,60,139,108,281,341,357],"class_list":["post-56048","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio","category-exercise","category-fitness","category-strength-training","tag-bodyweight","tag-cardio","tag-high-intensity-interval-training","tag-hiit","tag-running","tag-strength-training","tag-tax1living-well","tag-tax2running"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/56048","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=56048"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/56048\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/56106"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=56048"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=56048"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=56048"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}