hiit run workout

Simple HIIT Run Workout for Overweight Beginners

Running can be a tough sport to get into if you’re overweight or chubby. Especially when most running programs call for cross-training, resistance training, or HIIT run workouts. It’s a lot to keep up with.

In other articles, we’ve discussed weight training and cross-training, in this one we’ll help with a simple HIIT run workout. As you get started with a beginner’s HIIT program, remember it should be challenging, but not impossible.

What is a HIIT run workout?

HIIT is high-intensity interval training. What that means for a running program is hard, fast running (80-90% of max) followed by short breaks, then repeat as many cycles as possible. 

The easiest way to do a HIIT run workout is on a treadmill because you can control the variables of speed and incline that make a workout more intense.

HIIT and Steady State Workouts

Simply, steady state is long-distance running at the same speed on a treadmill. HIIT is when you change the intensity, either speed or incline, to make it more challenging.

Can an overweight person do a HIIT run workout?

Yes.*

*Just like any type of physical activity, you should check with your doctor before starting a HIIT workout program.

Can out of shape people do HIIT?

Absolutely. The best thing about HIIT run workouts is that they are easily adaptable to any level of fitness. You can customize the intensity to something that is challenging but doable for your capability level.

HIIT running workout for beginners

HIIT workouts can be a great way to start if you are overweight and just beginning your running journey.  It’s also great for those who want to start out from the privacy and comfort of home.

Treadmill is key to HIIT running workouts

A treadmill is a great piece of equipment for chubby beginners. I have a love/hate relationship with treadmills, also known as “dreadmills.” Doing a long distance run, like 5 miles+ on a treadmill is excruciatingly  boring. Hence the dread. But when it comes to interval training the treadmill is essential. It’s also great when inclement weather strikes.

HIIT workout for weight loss

If you are looking specifically for an overweight beginners workout to lose weight, HIIT is the way to do it. Walking on a treadmill for hours at a time will simply not get you the weight loss results you want. In order to lose fat, it requires you to get your heart rate up to burn calories. 

According to the Mayo Clinic, 1 pound of fat is equal to 3,500 calories. To lose one pound, you need a calorie deficit over time through both diet and exercise. 

  • 500 calories burned (exercise) x 7 days = 1 pound of fat.
  • 250 calories burned (exercise) + eating 250 less calories x 7 days = 1 pound of fat.

But, how do you burn 250-500 calories per day with exercise? You guessed it, HIIT can get you those results.

Is 20 mins of HIIT a day enough to lose weight?

Yes. It can be enough to burn calories and lose weight.

20 minutes of walking at a moderate pace will burn 80-120 calories. But 20 minutes of HIIT running on a treadmill will burn 200 – 250 calories. The intensity of HIIT on a treadmill gets your heart pumping and burning calories.

It’s important that your target fat-burning zone be between 60% and 70% of your max heart rate for at least 30 minutes to maximize results.

We’ve assembled a HIIT running treadmill workout that will help you jumpstart your weight loss and help you accomplish your running goals. It might seem intimidating at first, but don’t overthink it. You can do it.

How fast should a HIIT run workout be?

While speed is a factor it’s not the only factor to consider.

Speed will change over time. As your fitness level increases, you’ll need to adjust your speed so the workouts continue to challenge your body. 

For an easy HIIT treadmill workout, check out this article.

Treadmill HIIT run workout plans for beginners

We recommend starting HIIT treadmill workouts slowly as you learn the mechanics and the process.  Here are a few great beginner workouts to get you started.

HIIT Run workout for fat burning (30 minutes)

This treadmill run will get your heart pumping. It should be difficult enough to push your body, but not impossible. If at any time you feel like you can’t finish or are completely out of breath, drop the speed down to something manageable until you catch your breath. Then try again. 

Warm-up

Walk at 2 MPH for 7 minutes

Up the speed, jog at 4 MPH for 1 minute

Drop the speed, walk 2 MPH for 5 minutes

Increase the speed, jog at 4 MPH for 1 minute

Drop the speed, walk at 2 MPH for 5 minutes

Jog at 4 MPH for 1 minute

Cool-down 

Walk at 2 MPH for 10 minutes

Quick HIIT Treadmill run for speed (20 minutes)

This speed run is a quick and easy HIIT. It will get your mind and body used to ramping up speed quickly in short bursts. 

Warm-up

Walk at 2 MPH for 5 minutes

Up the speed, jog at 3 MPH for 2 minute

Increase the speed, jog at 4 MPH for 1 minute

Turn up the speed, run at 5 MPH for 1 minute

Increase the speed, run at 6 MPH for 1 minute

Drop the speed, walk 2 MPH for 10 minutes

HIIT run workout with hills (20 minutes)

Warm-up 

Walk at 2 MPH for 5 minutes

Up the speed to 3 MPH and incline to 2, jog for 2 minutes

Up the incline to 3, jog at same speed for 2 minutes

Drop incline to 1, Up the speed to 4 MPH, jog for 2 minutes

Up the incline to 3, drop speed to 3 MPH, jog for 2 minutes

Up the speed to 4 MPH, same incline, jog for 2 minutes

Drop incline to 0, drop speed to 3 MPH jog for 3 minutes

Cool-down

Walk at 2 MPH for 2 minutes

Long and steady HIIT run (35 minutes)

Warm-up
Walk at 2 MPH for 5 minutes

Increase speed to 3 MPH, jog for 10 minutes

Up speed to 3.5 MPH, jog for 10 minutes

Turn up speed to 4 MPH, jog for 5 minutes

Drop speed to 2 MPH, jog for 5 minutes

1525024

Max intensity HIIT run workout (30 minutes)

Warm-up

Walk at 2 MPH for 10 minutes

Up speed to 4 MPH, jog for 1 minutes

Drop speed to 2 MPH, jog for 2 minutes

Up speed to 4 MPH, jog for 1 minutes

Drop speed to 2 MPH, jog for 2 minutes

Up the speed to 4 MPH, jog for 2 minutes

Drop speed to 2 MPH, jog for 2 minutes

Up speed to 4 MPH, jog for 2 minutes

Drop speed to 2 MPH, jog for 1 minute

Up speed to 4 MPH, jog for 3 minutes

Cool-down

Walk at 2 MPH for 4 minutes

What to do after the HIIT run workout

A treadmill running workout is just like any other kind of workout. To get the most benefit from the workout, means doing the following things to help your body recover. 

1.Stretch

Following your HIIT workout, your muscles are warm, this is the perfect time to stretch. Stretch legs, because they are the primary muscle group utilized when running. But also secondary muscle groups, core, back and arm. Stretching will help lessen muscle soreness. 

2.Hydrate

You sweat while exercising, and you sweat even more when doing HIIT workouts. This means you’re depleting fluids, not just water but also nutrients. Following your HIIT, be sure to replenish your fluids and electrolytes.

3.Bathe

Most people want to shower or bathe following a workout. But a shower can do more than just your smell. A cold shower after a workout can help reduce inflammation, assist with hydration and promote muscle recovery. 

4.Eat whole foods

Fuel your body with healthy whole foods that aid in recovery. Try eating things like:

  • Greek yogurt
  • Apples or bananas
  • Natural peanut butter

Eating protein and good carbs after a workout will help your muscles recover in a way that turns your body into a fat-burning machine.

Is it bad to do HIIT every day?

It’s not necessarily bad to do HIIT running every day. But your body does need some time to recover.

HIIT workouts put a lot of stress on the body, that is one of the reasons they are so effective. But equally important is rest and recovery. Try to do a HIIT workout 2 or 3 days per week, not everyday. If you find that you really love it and want to do it more than that, every other day is the most you should do.

Final thoughts on HIIT running for overweight beginners

There are many exercises you can choose as an overweight beginner. Some are easy and others are difficult. HIIT run workout is on the more difficult end. Those who choose HIIT running workouts and actually complete them are serious about taking their fitness and running to the next level.

Congrats on taking the first steps toward incorporating HIIT running into your training and into your life. It will be difficult, mentally and physically, but you’ll definitely be better for it. 

Leave a Comment