Torch Calories Fast with Treadmill HIIT Workout


Do you want to burn calories quickly and increase your endurance? A treadmill-HIIT workout might be just what you need. HIIT, or high-intensity interval training, has gained immense popularity for its ability to maximise calorie burn and metabolism.

When it comes to HIIT workouts, the treadmill is an excellent choice. It allows you to alternate between short bursts of intense exercise and active recovery periods. This not only helps you burn calories more efficiently but also creates an “after-burn” effect, where your body continues to torch calories even after the workout is complete.

The controlled and consistent environment of a treadmill makes it easy to monitor and adjust your intensity levels. Whether you’re a beginner or more advanced, treadmill workouts can be tailored to your fitness level.

Man running on treadmill at gym
Man running on treadmill at gym

Beginner Treadmill HIIT Workout

If you’re new to HIIT or treadmill workouts, a beginner treadmill HIIT workout is a great place to start. This workout includes 30-second HIIT intervals with a 30-second cool-down period in between. The speed ranges from 4.5 to 7.0, allowing you to choose a pace that is comfortable for you. The countdown clock and treadmill speed are displayed for ease of use. This workout incorporates walkingjogging, and running, making it a low-impact exercise option that is suitable for beginners who want to ease into higher intensity exercises.

Workout Breakdown:

This workout is designed to help you get started with high-intensity interval training while minimizing impact on your joints. 

  • Warm-up (5 minutes): Start with a 5-minute brisk walk or light jog to warm up your muscles.
  • HIIT Intervals (15 minutes): Alternate between 30 seconds of walkingjogging, and running at a comfortable pace. Repeat this pattern for 15 minutes, pushing yourself to maintain a challenging yet sustainable level of intensity.
  • Cool-down (5 minutes): Finish the workout with a 5-minute slower-paced walk to gradually decrease your heart rate and allow your body to recover.

Remember to listen to your body and adjust the speed and intensity according to your fitness level. It’s important to start slow and gradually increase the intensity as you become more comfortable with the workout. Stay hydrated throughout the workout and stretch afterwards to prevent muscle soreness.

Benefits of the Beginner Treadmill HIIT Workout:

The beginner treadmill HIIT workout offers several advantages for those new to HIIT and treadmill workouts:

  1. Low-impact exercise option: Walkingjogging, and running provide a low-impact alternative to other high-intensity exercises, reducing the stress on your joints and minimizing the risk of injury.
  2. Improved cardiovascular fitness: HIIT intervals increase your heart rate, improving your overall cardiovascular endurance and helping to strengthen your heart.
  3. Calorie burning: HIIT workouts are known for their ability to burn calories quickly, making it an effective option for weight loss and maintenance.
  4. Flexibility and customization: You have the flexibility to adjust the speed and intensity of the workout to match your fitness level and goals.

Intermediate Treadmill HIIT Workout

If you’re already comfortable with HIIT workouts and want to challenge yourself further, an intermediate treadmill HIIT workout is a great option. This workout includes 30-second high-intensity running intervals followed by a 1-minute resting walk. By alternating between intense bursts of exercise and recovery periods, this workout keeps your heart rate elevated and maximizes results.

During the 30-second running intervals, aim for a speed of 5.0 on the treadmill. However, you can always adjust the speed to your own comfort level as long as it keeps your heart rate elevated. This workout is designed to improve your speed, endurance, and cardiovascular fitness.

By pushing yourself harder during the high-intensity intervals, you’ll not only burn more calories but also challenge your body to adapt and improve. The built-in rest periods allow for recovery, ensuring you can maintain the intensity throughout the workout.

Remember to warm up and cool down before and after each workout session to prevent injuries and optimize performance. Listen to your body and make adjustments as needed to suit your fitness level and goals.

Running Interval30 secondsHigh intensity
Resting Walk1 minuteLow intensity

Make sure to track your progress and gradually increase the intensity or duration of the intervals as you become more comfortable and fit. With consistency and dedication, this intermediate treadmill HIIT workout will help you reach your fitness goals and take your cardiovascular fitness to the next level.

Advanced Treadmill HIIT Workout

Ready to take your treadmill HIIT workout to the next level? The advanced treadmill HIIT workout Our personal trainer-designed program is meant for those seeking a challenging and intense treadmill running experience. This cardio workout will push your limits and help you reach new levels of fitness on the treadmill.

This advanced workout consists of three levels of movement: base pace (jog), push (run), and all-out (sprint). Unlike other workouts, there are no walking breaks, so you’ll be continuously pushing yourself to the max. The goal is to sprint at maximum effort during the all-out intervals, giving it everything you’ve got.

Here’s a breakdown of the advanced treadmill HIIT workout:

  1. Warm-up: Start with a 5-minute jog at a comfortable pace to get your muscles warm and ready.
  2. Base Pace: Set the treadmill to a challenging jogging speed that you can maintain throughout the workout. This will be your base pace, the lowest level of intensity.
  3. Push yourself in the treadmill running. Increase the speed to a moderate run that pushes your cardiovascular endurance. This is the middle level of intensity.
  4. All-Out: Time to give it your all! Sprint at maximum effort for the designated time interval. This is the highest level of intensity.
  5. Recovery: Return to the base pace and jog for a short period to recover and catch your breath.
  6. Repeat the ultimate HIIT cardio workout on your treadmill. Alternate between the push and all-out efforts for the desired number of intervals, depending on your fitness level and goals.
  7. Cool-down after your intense treadmill running. After completing the final interval, slow down to a comfortable pace and jog for 5 minutes to cool down and allow your heart rate to gradually return to normal.

Throughout the workout, use the countdown clock or timer feature on your treadmill to keep track of the intervals and ensure you’re maintaining the correct pace and timing.

This advanced treadmill HIIT workout is recommended for experienced runners who are comfortable with sprinting at maximum effort. It’s a high-intensity routine that will leave you feeling accomplished and completely exhausted.

Remember, it’s crucial to listen to your body and only push yourself as far as you feel comfortable. If at any point you experience pain or discomfort, take a break and consult with a fitness professional.

10-Minute HIIT Treadmill Workout

When you’re short on time but still want to get a heart-pumping workout, a 10-minute HIIT treadmill session is the perfect solution. This quick and effective workout will leave you feeling accomplished and energized, all in just 10 minutes.

The workout consists of alternating bursts of high-intensity exercise and short resting jogs. You’ll exert yourself to the absolute limit for 30 seconds, then jog for 45 seconds at a slower pace to recover. This pattern of hiit training is best for treadmill running. burst sessions and recovery jogs is repeated throughout the 10-minute workout.

But it doesn’t end there – this workout also incorporates incline variation to add an extra challenge to your routine. By adjusting the treadmill incline to range from 4% to 6%, you’ll engage different muscle groups and increase the intensity of your workout. This variation keeps your body guessing and helps you build strength and endurance.

This 10-minute HIIT treadmill workout This beginner workout is best suited for intermediate to advanced runners on a treadmill. It requires an intermediate fitness level to maintain the intensity of the burst sessions and withstand the incline variations.

Here’s a breakdown of the workout:

TimeBurst SessionResting Jog
0:00 – 0:30High-intensity exercise such as treadmill running is a big part of HIIT training.Rest and recover
0:45 – 1:15High-intensity exerciseRest and recover
1:30 – 2:00High-intensity exerciseRest and recover
2:15 – 2:45High-intensity exerciseRest and recover
3:00 – 3:30High-intensity exerciseRest and recover
3:45 – 4:15High-intensity exerciseRest and recover
4:30 – 5:00High-intensity exerciseRest and recover
5:15 – 5:45High-intensity exerciseRest and recover
6:00 – 6:30High-intensity exerciseRest and recover
6:45 – 7:15High-intensity exerciseRest and recover

Throughout the workout, be sure to push yourself during the high-intensity burst sessions and use the resting jogs to recover and prepare for the next round. Remember to focus on maintaining proper form and breathing.

By incorporating this 10-minute HIIT treadmill workout Incorporating treadmill running into your fitness routine, you can burn fat, improve cardiovascular fitness, and undergo a high-intensity interval workout. boost endurance even on your busiest days.

Woman running on a treadmill in a gym
Woman running on a treadmill in a gym

Sprint Intervals Treadmill Workout

Sprint intervals are a highly effective way of hiit training, challenging you to take your treadmill running to the next level. You can increase your anaerobic capacity for treadmill running, burn more fat, and increase speed by alternating short bursts of intense exercise with rest periods.

This workout consists of timed sprints followed by rest periods of equal duration. Starting with 30 seconds of running and 30 seconds of resting, you can work your way up to 45 seconds of running and 45 seconds of resting, and finally 1 minute of running and 1 minute of resting. Repeat this cycle three to five times for a total workout duration of 13 to 23 minutes.

During the sprint intervals, aim to give it your all and push yourself to your maximum effort. This high-intensity approach stimulates your body to burn more calories and fat compared to low-intensity steady-state exercise.

Not only does this workout improve your anaerobic capacity, but it also helps in building speed and overall fitness. It challenges your cardiovascular system and trains your muscles to perform at their best in short bursts of intense activity.

Benefits of a Sprint Intervals Treadmill Workout:

  • Increased anaerobic capacity: Sprint intervals push your body to its limits, improving your ability to perform intense activities without oxygen.
  • Enhanced fat burning: High-intensity sprints are known to stimulate the burning of stored fat for energy.
  • Speed building: By incorporating short bursts of maximum effort, sprint intervals help improve your overall running speed.
  • Time-efficient: With just 13 to 23 minutes of workout time, sprint intervals offer a An ultimate hiit workout is time-saving. solution for those with busy schedules.

 Remember to warm up before starting and cool down afterward to prevent injury and maximize your results.

Fartlek Training on the Treadmill

Fartlek training is a unique and dynamic approach to treadmill workouts that incorporates speed play and varied speeds. Unlike other workouts that focus on specific speeds, Fartlek training allows you to run based on effort rather than pace. This means you can adjust your speed naturally, depending on how you feel during each interval.

During a Fartlek training session on the treadmill, you will experience continuous running with varying speeds, challenging your body in different ways. This workout typically includes jogging, running, and sprinting intervals, allowing you to work on different energy systems and improve your overall fitness.

For example, you can start with a warm-up jog at a comfortable pace, then increase the speed to a moderate run for a certain duration or distance. After that, you can sprint at a higher speed for a short distance or time period. These intervals of different speeds and intensities not only help to build endurance but also improve your speed and power.

The beauty of Fartlek training on the treadmill is that it offers continuous running with the freedom to adjust your speed based on how you feel. If you want to challenge yourself, increase the speed during the high-intensity intervals. If you need a bit of recovery, slow down to a comfortable pace.

Recovery intervals in Fartlek training are also important and can consist of a light jog or even a walk. This allows you to catch your breath and prepare for the next interval. Listening to your body and finding the right balance between effort and recovery is key to unlocking the full benefits of Fartlek training on the treadmill.

With Fartlek training on the treadmill, you can keep your workouts interesting and adaptable. It’s a versatile workout that can be tailored to your fitness level and goals. 

Push your boundaries and embrace the freedom of Fartlek training on the treadmill, where speed play and continuous running are the key to a dynamic and effective workout.

Hills and Flats Treadmill Workout

Incorporating hills and flats into your treadmill workout is an excellent way to challenge your legs and build strength and power. When you run or walk uphill, it engages various muscles, including the quads, hamstrings, glutes, and calves, leading to a satisfying leg burning sensation.

This workout involves alternating between uphill walks and flat runs, allowing you to target different muscle groups and increase your speed. By incorporating hills into your routine, you’ll develop both strength and power, enhancing your overall performance.

The workout typically starts with a warm-up to prepare your body for the intensity that lies ahead. Then, you’ll begin by walking uphill for a set time period, focusing on maintaining proper form and engaging your leg muscles. Afterward, you’ll transition to running on a flat surface, allowing you to work on your speed and endurance.

This workout can be modified to suit your fitness level. Beginners may start with gentle hills and shorter running intervals, gradually increasing the intensity and duration over time. Advanced runners looking to push themselves can choose steeper inclines and longer sprints.

Remember to listen to your body and adjust the workout accordingly. Always aim for proper form and never push yourself beyond your limits.


Treadmill HIIT workouts are an effective and efficient way to improve your cardiovascular fitness and burn calories. Incorporating high-intensity intervals into your treadmill workouts allows you to achieve better results in less time compared to steady-state exercises. 

By regularly integrating treadmill HIIT workouts into your cardio exercise routine, you can improve your endurance, boost your metabolism, and torch calories effectively. So, lace up your sneakers, hop on the treadmill, and get ready to experience the benefits of these time-saving and highly efficient workouts!


Q: What are the benefits of HIIT treadmill workouts?

A: HIIT treadmill workouts offer several benefits, including increased calorie burn, improved cardiovascular fitness, and enhanced metabolism. They also help in building endurance and are time-efficient.

Q: How can I incorporate incline into my HIIT treadmill workout?

A: Incorporating incline into your HIIT treadmill workout can be as simple as adjusting the incline level on the treadmill. You can increase the incline during the sprint intervals to intensify the workout and engage different muscle groups.

Q: What is interval training in the context of a treadmill HIIT workout?

A: Interval training involves alternating between periods of high-intensity exercise and recovery or low-intensity exercise. In a treadmill HIIT workout, this typically means alternating between sprinting and walking or jogging at varied intervals.

Q: How can I do a sprint HIIT workout on a treadmill?

A: To do a sprint HIIT workout on a treadmill, start with a brief warm-up, then alternate between short, intense sprinting intervals (such as 30 seconds to 1 minute) and brief recovery periods. Repeat this pattern for the desired duration of the workout.

Q: What are some HIIT treadmill workouts for beginners?

A: Beginners can start with a simple jog-walk interval, such as 1 minute of jogging followed by 1 minute of walking, gradually increasing the intensity as their fitness level improves.

Q: How long should the sprint intervals be in a treadmill HIIT workout?

A: The sprint intervals in a treadmill HIIT workout can vary, but typically they range from 20 to 60 seconds, depending on the individual’s fitness level and specific workout goals.

Q: Can a treadmill HIIT workout be considered a cardio exercise?

A: Yes, a treadmill HIIT workout is a form of cardio exercise as it involves alternating periods of high-intensity activity with lower-intensity recovery periods, which effectively elevates heart rate and improves cardiovascular fitness.

Q: How does a HIIT treadmill workout help in burning calories?

A: HIIT treadmill workouts are effective in burning calories due to the intense, high-energy intervals that elevate the heart rate, leading to a higher calorie burn during and after the workout, also known as the afterburn effect.

Q: What are some of the best HIIT treadmill workouts for burning calories?

A: Some of the best HIIT treadmill workouts for burning calories include interval routines that incorporate sprinting, incline intervals, and variations of running and walking intervals for maximum calorie burn.

Q: How can a HIIT treadmill workout be tailored to different fitness levels?

A: A HIIT treadmill workout can be tailored to different fitness levels by adjusting the intensity, duration, and recovery periods to suit individual abilities. Beginners can start with shorter intervals and gradually increase the intensity as they progress.

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