Boost Performance, Burn Calories, and Break Through Plateaus

If you’re looking to get more out of your treadmill workouts, interval training might be the answer. Interval training involves alternating periods of high-intensity effort with periods of recovery. It not only adds variety to your routine, but can dramatically improve cardiovascular health, calorie burn, and overall endurance.

What is Interval Training?

Interval training involves short bursts of intense exercise followed by a period of lower-intensity recovery or rest. On a treadmill, this could mean running or walking at a fast pace for 30 seconds to 2 minutes, followed by a slower recovery pace for 1 to 3 minutes.

Benefits of Interval Training on a Treadmill

1. Increased Calorie Burn:
   High-intensity intervals elevate your heart rate and metabolism, leading to greater calorie expenditure—even after your workout ends.
2. Improved Cardiovascular Health:
   Pushing your heart rate higher during intervals strengthens your heart and lungs more effectively than steady-state cardio.
3. Time Efficiency:
   Shorter workouts can yield the same or better results than longer, slower routines.
4. Reduced Boredom:
   Alternating speeds and intensities makes treadmill sessions more engaging and mentally stimulating.
5. Plateaus Be Gone:
   Interval training challenges your muscles and cardiovascular system in new ways, helping you break through performance plateaus.

How to Incorporate Interval Training into Your Routine

Here are a few beginner-to-advanced treadmill interval options:

Beginner: Walk-Jog Intervals

• Warm up: 5-minute brisk walk
• 1-minute light jog
• 2-minute walk (recovery)
• Repeat 4–6 times
• Cool down: 5-minute slow walk

Intermediate: Jog-Run Intervals

• Warm up: 5-minute jog
• 2-minute fast run
• 2-minute jog (recovery)
• Repeat 5–7 times
• Cool down: 5-minute walk

Advanced: Sprint Intervals

• Warm up: 5-minute jog
• 30-second sprint
• 90-second walk or light jog (recovery)
• Repeat 6–10 times
• Cool down: 5-minute walk

Tips for Success

• Start Slow: Don’t dive into high-speed sprints on day one. Gradually increase intensity.
• Use the Incline: Simulate outdoor terrain and activate more muscles by adding elevation.
• Track Your Progress: Most Landice treadmills come equipped with performance tracking features to help you measure your improvement over time.
• Hydrate and Stretch: Keep hydrated and stretch before and after each workout to avoid injury.

Make the Most of Your Landice Treadmill

Landice treadmills are built for durability and performance, making them ideal for interval training. Whether you're a beginner easing into fitness or an experienced runner chasing new goals, interval training can elevate your treadmill routine and accelerate your results.

Landice offers two built-in HIIT programs on both the Landice Achieve and Elite consoles. These units also feature a dedicated HIIT screen, giving users one-touch access to customizable Sprint and Recover buttons for speed and incline adjustments. 

Ready to take your workouts to the next level? Try incorporating just two interval sessions a week and feel the difference. Your heart—and your schedule—will thank you.