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HIIT training on the treadmill tones your legs while accelerating your metabolism.
Using the treadmill is a great form of exercise for the lower body, as well as your cardiovascular system. However, if you want to utilize the treadmill to tone your legs, high-intensity interval training (HIIT) is the best route. What sets HIIT training on the treadmill apart from steady-state treadmill workout is the added metabolic and fat-loss benefits HIIT training provides. These benefits tone the legs while also giving your metabolism a turboboost for hours following your workout.
Get Toned Legs With HIIT Training
HIIT training is characterized by periods of close to your maximum effort broken up by recovery periods. These interval periods allow you to burn a similar amount of calories as you would if you performed a long, steady-state cardio workout on the treadmill in half the time. Not only is this a more effective way to tone your legs on the treadmill in the literal sense, but figuratively as well. Compared to a slow, steady treadmill workout, you continue to burn calories after you step off the treadmill. This is due to the metabolic boost from HIIT training. HIIT training has also been proven to burn fat better than steady-state cardio due to its improved fat oxidation and glucose tolerance.
Continue To Tone and Prevent Plateau
Another factor that makes HIIT training one of the best ways to tone leg muscles is the variety of alternating between high intensity and low intensity. Compared to steady-state cardio on the treadmill, your body can never get too comfortable with intervals. This aids in preventing plateaus and your body adapting to where you stop seeing change and continue to tone.
HIIT and Tone
Tracking your workouts can assist in ensuring you are always working as hard as you need to be during your HIIT training. If it's been six weeks and you want to continue to increase the tone in your leg muscles, you can try adding even more variety to your HIIT workout. For example, if you have been running at the same speed and incline during your active interval periods, try increasing your speed or incline slightly. Even a small increase in speed or incline grade can make a difference. Adding an incline to your 30 seconds of running can also enhance toning due to the leg muscles being worked differently than on a flat surface.
Begin HIIT training after a five-minute warm-up jog on the treadmill. Start your active periods by running at an almost all-out effort for 30 seconds. You should be performing at about 80 to 85 percent of your maximum effort. Follow by 90 seconds of rest. Your recovery period you should be done at about 30 to 35 percent of your maximum. Repeat your active and recovery periods until you complete 10 to 12 intervals. Subsequent to your workout, cool down by walking at a slow speed -- to let your heart rate return to normal -- and with light stretching.