Metabolism is the rate at which your body uses energy, in the form of calories, on any given day. It is determined largely by the amount of lean mass in relation to body fat in your body, but high intensity aerobic interval training (HIIT) has been proven to increase the rate of metabolism in individuals who perform it regularly.
Step 1
Calculate your maximum heart rate (MHR) by subtracting your age from 220. This number serves as a safety guideline and should not be exceeded during exercising. For example, a 30 year old would have a MHR of 190 beats per minute.
Step 2
Position yourself on the treadmill to begin exercising. Start the treadmill moving at a moderate pace and zero percent incline. A moderate pace is one that increases your heart rate and breathing slightly, but where you can still maintain a conversation. Walk at this pace for a five-minute warm-up.
Step 3
Continue walking at the same speed, and increase the incline 2 percent. Hold this pace for one minute.
Step 4
Increase the incline 2 percent more, while walking at the same speed for another minute. Monitor your heart rate using a heart rate monitor or the heart rate sensors built into the treadmill.
Step 5
Increase the incline 2 percent more--to 6 percent--while walking at the same speed for another minute. Your heart rate should continue to increase noticeably, your breathing should become more rapid and your conversation becomes broken.
Step 6
Increase the incline one last time, 2 percent more, for a total of 8 percent, continuing to walk at the same speed. By now your heart rate should be climbing closer to your MHR, but should still fall below your MHR. This is considered the "high" of your HIIT session. Hold this speed and incline for one minute.
Step 7
Reduce your incline back to zero percent when you reach 10 minutes, and begin to actively recover. Breathe deeply and slowly to assist in lowering your heart rate. Continue walking one minute at zero percent incline.
Step 8
Repeat the same "stair-step" pattern of increasing your incline and heart rate systematically each minute for three more complete stair-step intervals to complete the aerobic workout. After 25 minutes, all four HIIT intervals will be complete.
Step 9
Decrease your incline to zero percent and slow your speed dramatically to cool-down for five minutes before getting off the treadmill.
Tips and Warnings
- Try the same 30-minute aerobic workout other cardio equipment, such as an elliptical, bicycle or while running. Perform HIIT three times per week with one rest day in between to maximize metabolic functioning.
- Monitor your heart rate throughout each step of HIIT. Decrease the intensity immediately if you reach your MHR at any time during your training. Adjust the speed, intensity or amount of time spent at each interval, according to your own level of fitness. Consult your physician before beginning any new exercise program.
Things You'll Need
- Heart rate monitor
- Treadmill
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