15% OFF Summer Sale

Your cart

Your cart is empty

This HIIT Treadmill Workout is Proving Successful

This HIIT Treadmill Workout is Proving Successful

Born Tough Men Air Pro Fitted Tank Military Green

Born Tough Men Air Pro Liner Shorts Military Green

Born Tough Snapback Cap/Hat Military Green


High-Intensity Interval Training (HIIT) is one of the fastest-growing trends in the fitness industry due to the vast range of benefits it provides in a short time period.

There are many ways of performing HIIT workouts, some of them include weights, time intervals, boot camp style, and a lot more.


If you are a beginner and want to step into HIIT workouts or want to try out something more productive then HIIT treadmill workout has got your back.

The treadmill can be the best tool when you are looking for a perfect low-impact HIIT workout to burn fat in less time.

If you are bored of those long speed walks on the treadmill and hate doing any exercise that includes the use of a treadmill then you can easily intensify your treadmill workouts using the high-intensity principle.

Also Read: Best Time to do HIIT for Weight Loss


Benefits of HIIT Treadmill Workout

The effectiveness of HIIT treadmill workout is closely related to the post-recovery state. When you are working harder during the workout, then you would be having an elevated heart rate in the recovery period as well.

This means that you will actually be burning calories even when you are not exercising and are in a recovery period.

HIIT Treadmill Workout is Safe and Efficient

As we are living a busy lifestyle, it’s very difficult to find time for exercising. Most of the workout regimens such as cardio and weight training etc. demand long hours.

Due to this reason, the effectiveness of HIIT workouts cannot be ignored. If you are jogging on a treadmill for 45-mins, you still won’t burn as many calories as you could have burned through a 10-minute HIIT treadmill workout.

This proves the effectiveness of these workouts when considering time and results.

Researches have proven that while you are doing a HIIT on the treadmill, you are burning more calories than you would be burning in a typical cardio session.

It is one of the most convenient ways of losing weight as you don’t have to spend long hours working out.

HIIT Workout Kills Boredom

It’s easy to feel bored after some days of running on a treadmill because the human mind always demands something new even when it comes to exercise.

Well, that’s not the case with HIIT treadmill workout because there is always something new for you.

When you are enjoying a workout, you are more likely to be actively engaged in it and get better results out of it.

You can greatly improve consistency through HIIT on the treadmill as it gives a sense of accomplishment after every interval.

By this, we mean that you will be motivated to complete 5 sprints and it will be more satisfying than convincing yourself for a boring 20-minute jog.

Higher Metabolic Rate, Low Impact HIIT

The word metabolism can be interchanged with the metabolic rate because both of them refer to the burning of calories.

Metabolism is the process through which your body breaks food and fulfills the energy demands.

That’s what is happening when we are exercising, our body burns calories to provide energy to carry out the workout.

HIIT treadmill workout can torch calories in a shorter time and your body keeps burning calories even after you have finished the exercise.

The reason behind this is that when you finish the HIIT workout, your heart rate stays elevated for some time. Even when you are in the recovery phase your heart rate is higher this results in an increased metabolic rate even after the workout.

The increased metabolic rate causes the burning of calories at a faster rate due to which HIIT workouts are more effective for fat loss than traditional exercises.

The low-impact HIIT workouts may not fatigue your body too much but have a lot of health benefits such as improved strength, low blood pressure, and reduced stress.

If you want to increase your HIIT performance then it’s time to upgrade your workout gear, click here for top-of-the-line workout apparel.

HIIT Treadmill Workout for Beginners

If you have never tried a HIIT treadmill workout then it’s a good idea to start with these beginner workouts.

The Calorie Blaster

  • Warm up by starting with a walk and gradually start to jog for 5 minutes.

  • Run at 8-9 mph for 1 minute

  • Walk at 4 mph for 2 minutes

  • Repeat this whole workout cycle 5 times.

  • Cooldown by walking for 5 minutes.

Ready, Steady, Go

  • Warm-up by starting with a jog for 5 minutes.

  • Sprint at 7-9 mph for 30 seconds.

  • Rest by walking at 3-4 mph for 30 seconds.

  • Repeat this cycle 10 times.

  • Cooldown by walking for 5 minutes.

Incline Run

  • Warm-up with a 4 minutes jog.

  • Run 3 minutes at 2% incline.

  • Walk 30 seconds at no incline.

  • 3-minute Tabata Interval, run at 20 seconds at 7-9 mph and then rest for 10 seconds. To rest, hop onto the sides of the treadmill. Repeat this for 6 rounds.

  • Walk for 60 seconds

  • Sprint 1 minute at 4% incline

  • Cooldown at no incline with a 3-minute light jog.

HIIT Treadmill Workout Without Sprinting

If you are not a fan of sprinting or just want to take some rest from the normal running routine then we bring you the ultimate low impact 7-minute HIIT treadmill workout.

The benefit of this workout is that you will still be burning fat effectively and you will find it engaging as it would be a new workout for you to try.

Side Shuffles 

side shuffles treadmill

  • Start with side shuffles at 3 mph for 30 seconds on each side. You should feel your outer thighs and hips working.

You can also increase the speed as you progress.

  • Take a short rest of 15 seconds by walking at a slow speed.

To Read All About HIIT Workouts Click Here

Walking Lunges

Walking Lunges on treadmill

  • The next exercise is walking lunges. Set the speed at 1.5 mph.

  • Perform lunges as you walk on the treadmill starting from the left leg and then right on by one.

  • Bring your knees down as close as you can but make sure you don’t touch the floor as you can fall by doing it.

  • Do this exercise for 2 minutes and end it with a 30 seconds walk.

Walking Plank

Walking Plank on Treadmill

  • Keep the speed of the treadmill at 1.5 mph and get off from it.

  • Get into the plank position while keeping your hands on the running treadmill.

  • Keep your core tight and walk using your arms for 45 seconds.

  • Rest for 15 seconds by walking slowly on the treadmill.

HIIT Treadmill Pullup

HIIT Treadmill Pullup

  • For this exercise, you have to stop the treadmill.

  • Slide under the handles and grab them with both hands.

  • Keep your knees bent.

  • Pull your body upwards for 45 seconds, squeeze your back muscles as you pull up.

HIIT Treadmill Workout: Incline Mountain Climber

Treadmill Incline Mountain Climber

  • Get into the plank position by keeping your hands on the floor and your feet on the treadmill.

  • Bend your left leg and bring it close to your core.

  • Repeat it with the other leg.

  • Keep on going with this cycle for the next 30 seconds.

HIIT Treadmill Push

HIIT Treadmill Push

  • This is the last exercise for this workout.

  • Firmly press both your hands against the bar of the treadmill.

  • Now, start walking on the treadmill without running the machine.

  • Use force from your legs to move the treadmill.

  • Once you gain momentum you can increase the speed by using more force.

  • Keep going for 45 seconds.

Read More: Tips on Muscle Recovery After an Intense Workout

Simple HIIT Treadmill Workout for Fat loss

For losing fat in less time through HIIT workout, you need to add a variety of exercises in your workout and continuously increase the intensity.

Power Workout

Power Workout

  • Warmup for 5 minutes at 4mph

  • Sprint for 30 seconds at 9mph

  • Repeat this cycle 15 times

Core Blaster

Core Blaster

  • Warmup for 5 minutes at 4mph

  • Sprint for 30 seconds at 9mph

  • Set the speed at 1.5mph and get off the treadmill.

Keep your hands on the treadmill, feet on the floor, and perform a walking plank

  • Rest for 15 seconds by walking slowly.

  • Repeat this cycle 10 times.

The Pyramid Workout

The Pyramid Workout

  • Warmup for 5 minutes at 4mph

  • Sprint for 30 seconds at 9mph followed by a 30-second walk.

  • 1-minute sprint and then a 1-minute walk as rest.

  • 2-minute sprint followed by a 1-minute walk.

  • 3-minute sprint followed by a 1-minute walk.

  • 2-minute sprint and a 1-minute walk

  • 1-minute sprint followed with a 1-minute walk

  • 30-second sprint and again 30 seconds walk to end the workout.

10 Minute HIIT Treadmill Workout

10 Minute HIIT Treadmill Workout

  • Warmup 3 minutes at 4mph

  • Sprint for 30 seconds at 9-10mph

  • Rest for 30 seconds by walking at 2-3mph

  • Repeat this cycle 10 times

20 Minute HIIT Treadmill Workout

20 Minute HIIT Treadmill Workout

  • Warm-up for 1-2 minutes at moderate speed.

  • Fast Jogging at 7-8mph for 30 seconds.

  • Drop the speed of the treadmill at 3mph and continue walking for 60 seconds.

  • Alternate these speed intervals for 20 minutes.

30 Minute HIIT Treadmill Workout for Fat Loss

30 Minute HIIT Treadmill Workout for Fat Loss

Frequently Asked Questions

HIIT workout on a treadmill might be something new for you so it’s common to have plenty of questions in your mind.

We have addressed all of these common questions so you don’t have to.

How Can I Get a Rigorous HIIT Treadmill Workout?

Don’t be afraid of running at an increased speed, you can always step to the sides to take a rest if you are about to fall behind.

Most of the treadmills have a safety feature of the magnet, you can remove it in an emergency to stop the treadmill.

To make your workout rigorous, you need to be running at different speed intervals which will require you to put in 100% effort to run at your top speed.

So, don’t have second thoughts when you have to run at a high speed. Just go for it because the treadmill is extremely safe for that purpose.

What speed is fast enough for HIIT on the treadmill?

The top speed could vary for every other person. It depends on your physical conditioning, stamina, and diet.

You should increase the speed of the treadmill after some days to build stamina and endurance gradually.

How fast should I run on the treadmill for HIIT?

The HIIT workout is not only about how fast you can run, the key point in this is the intervals of running at a different speed.

For sprinting you can set the treadmill somewhere around 9-10mph and for jogging 5-6mph and for walking in the rest period it can be around 3mph.

Which exercise is better, a treadmill or a spin bike, and why?

Both the treadmill and spin bike have their own perks. But, if you are aiming for a HIIT workout then it could be efficiently performed on a treadmill.

A HIIT treadmill workout offers you a chance to incorporate a variety of exercises other than running.

Should I exercise on both a treadmill and an exercise bike?

Yes, you can easily perform interval running on a treadmill but you won’t be having a lot of exercises for HIIT bike workout.

Bike interval training is, however, better for building strength in the lower body but the HIIT treadmill workout for fat loss can be highly efficient for losing weight.


All HIIT workouts are designed to kick out boredom and to make your gym time more engaging and fun.

A simple jog or sprint on a treadmill won’t be much effective for weight loss unless you add HIIT training to it.

HIIT treadmill workout proves that you can even perform full-body exercises on a treadmill that does not include running.

"This article is originally posted on borntough.com, and borntough.com own the sole copyright on this article. If you read this article outside borntough.com, please report this website to the authority because they have stolen the content from borntough.com and violated borntough copyright"

Previous post
Next post