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20 Minute treadmill workouts guide
Running is a great method to approach the growing problem of weight loss. As simple as it may seem, in fact, Running is the most recommended and easier to reduce your weight and you can make this happen with a 20 minute treadmill workouts.
It helps in burning calories and improves your cardiovascular health. By the way, most of us can run so there isn’t much of an excuse to make. So, pick up your shoes, you are about to learn how to run so that you can achieve your weight loss goals.
Yeah, there are techniques on how to shape your running workouts so that they can aid you in reaching your weight loss goals.
What is HIIT?
High-Intensity Interval Training, the name itself suggests that it is challenging and it requires you to push your energy expenditure in workouts to your limits. You need to work at a high-intensity level, say 80% of your maximum heartbeat for a short amount of time (i.e. 15 – 20 seconds), and then slow down your pace to recover for a longer time (i.e. 2- 3 minutes), this can be done very well for a 20 minute on a treadmill.
You can also continue this pattern as a cycle for over 20 minute treadmill workouts, it shows you weight loss results in weeks that can make you feel proud and stunned at the same time.
What is LIIT?
Lower Intensity Interval Training, Here we need to work at a slower pace. Since the energy levels required to work are much lower than HIIT, you need to increase the duration to about 60 minutes.
You have to run at a medium pace, say about 60 – 70% at your maximum heartbeat for about 2 mins and rest for about 3 mins when rest means it doesn’t suggest you stop unless you are too tired but jog at a slow pace.
It is a low-impact exercise that includes rest intervals. And don’t neglect the fact that it requires you to spend at least 45- 60 minutes.
What is HIRT?
This is very similar to HIIT training but there is one difference, HIRT requires you to work until your energy levels drop for repeating another cycle.
High-Intensity Repeat Training, focus on the word ‘repeat’, it means you have to be able to continue your cycles of maximum effort with short duration and longer recovery time but only for fewer efforts.
Here, the emphasis is not only on the performance standard but also on perceived exertion. You have to maintain consistency in the quality of effort for each repetition.
What are the benefits of one training over the other?
HIIT can burn more calories in less time but it can also wear you down both mentally and physically. This can be a detriment if you are older or obese or suffering from any kind of sprains or joint pains.
LIIT is great for anyone but it requires you to spend more time working out. The gentle pace and less impact workout make it much more manageable. Most individuals find this much easier to adapt to their lifestyle.
HIRT is a very strategically shaped workout that can improve your performance over HIIT sessions. HIIT training can bring fatigue and diminish your quality of performance but with this redesigning of high-intensity workouts, you can achieve your fitness goals much easier and with less physical strenuous workouts and get recover easily.
This will make you perform frequently with higher quality for a longer time.
The after-burn effect from HIIT?
The after-burn effect means the period after your workout where your body burns calories while it’s still at rest. This is true but it’s often overstated and let’s get this thing out of the way because people advertise this fact with great emphasis and it is very easy to get fooled by it.
First of all, Building muscles helps more for the after-burn effect than cardio activities because muscles are metabolically active than fat and they use more energy than fat while they are at rest.
At any given weight, lesser fat and more muscle in your body. The higher your metabolism is going to spike up which burns calories at rest.
So the main point is, to have a high rate of metabolism at rest, you need to build muscle and burn fat then you can achieve weight loss in its true meaning. For that, you need much more work than HIIT Workout.
Should you even treadmill workouts in LIIT for weight loss by running?
LIIT is a great training method when you can actually understand the fact that it can help you burn the same amount of calories as HIIT except that it needs you to invest more time than HIIT but less effort as well.
This is particularly great for people who are just beginners because they need their bodies to adjust before they can perform high intense tasks. And this training method can greatly help you do that.
It is also beneficial for people who are obese, older people with joint pains or weaknesses, because of its gentler pace. It is very easy for them to adapt to this workout and they can maintain consistency which is what brings the result in this workout.
The trade-off that’s involved here is it requires less effort and more time instead of high effort and less time.
What is wrong with HIIT?
First, let’s acknowledge the fact that many people are already signed up for this training and they have experienced results that are spectacular and worth doing it. But there is something you need to understand, that is what is going to address here.
These workouts can either help or hurt you depending on various factors but there is no denying that they can bring some great results.
It is true that we have to invest intense effort in HIIT but most of them do it the wrong way. You can complete a HIIT session and experience an endorphin rush into your bloodstream, but it can be depleting and cause cellular damage.
Don’t press on your pain
HIIT workouts are physically intense and mentally draining, this can lead you to fatigue and damage your body. This can be great when you are looking for achievement at the moment and high-five your workout buddy but if this falls into your workout routine, then it is a bad idea.
The problem is most people feel a sense of satisfaction in completing a task and totally disregard the negative health consequences. Your feeling of accomplishment, when compared with building endurance, is insignificant. This admonition applies to everybody from beginners to elites.
Elite athletes push themselves and succumb to injuries and bad performances. Beginners who are very ambitious but have very minimal knowledge submit themselves to trainers who can push them to exhaustion, with the notion that pain and suffering are the prices to pay.
There is only a very short window where you can sprint with maximum effort and minimum cellular damage which is 15 – 20 seconds. During this period, lactate starts to accumulate in the bloodstream. After the 20 second limit, the lactate doubles and this leads to the destruction of cells and release of high ammonia, which is toxic.
How to transition from HIIT to HIRT?
For this, you have to pick a sweet spot of time-frame (i.e. 10-20 seconds) for explosive effort and also include luxurious rest of at least 3 minutes during which your body will have the chance to regenerate ATP.
Try doing 4-10 sprints. You must be able to do 4 sprints easily. If you can reach 10 and feel great, then lower your number of sprints and increase the pace. This will mostly cover up the 20 minute treadmill workout routine.
Be mindful about the feeling you are going to experience after a HIRT session, it is much different than the HIIT session. Be confident that you are going to build endurance with maximum effort and minimal suffering.
A HIIT session would give you an endorphin hit and be aware of this effect, this feeling that rushes in your bloodstream is a response to a flight or fight situation. This is because of the stressful workout and your body wants either to run away or keep on doing it, this is not the best way to work out as it will deplete your confidence, body, health.
If you abuse this, then you are going to pay a high price by trading your health.
Do any of these 20 minute treadmill workouts help weight loss?
Yes, these activities can burn calories and if accompanied by a healthy diet, this can burn more calories and help you get lean and fit.
Changing your diet will help burn more calories but including these training sessions will bring much endurance and stamina, along with boost metabolism which helps fat burning in your body.
How should you choose one of the training types?
It depends on you, if you are well over 50 years of age then LIIT would be a good option as your physical strength from here will start to decrease.
If you fall between 20 – 40 years of age and are Obese, then try LIIT, and after reducing your weight, transition into HIIT or HIRT. Well, If you are not Obese but a beginner, then still LIIT is a good option or you can go with HIRT.
By any measure, if these conditions do not apply to you, then you are well of to start with your own choice. Please consult your doctor, before taking any physical workouts.
Here, these workouts can help you in weight loss and get lean. But most importantly, all of them aim at one specific thing, which is ENDURANCE. This will keep your body healthy and fit, this quality of endurance in your body can help you take up any task and adjust to it.
So focus on building this, then you can go ahead add other elements to your 20 minute treadmill workouts routine.