HIIT Treadmill Workout Plans for Cardio and Max Gains

HIIT Treadmill Workout Plan

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With the HIIT Treadmill Workout, you can get your cardio and weight training done in a shorter time period than any other workout. This is one of the best ways to build muscle and lose fat during a short time frame. 

In this article, we will show you several popular HIIT treadmill workouts that range from beginner friendly to riveting workout choices that includes challenging interval training workout for advanced fitness levels.

What is HIIT

As the name suggests, high-intensity interval training (HIIT) involves alternating short bursts of intense exertion with rest intervals. As a result of these treadmill interval workouts, you will burn more calories both during and after the workout than you would if you were exercising in a steady-state cardio mode, like walking on the treadmill.

Even once the workout is complete, you’ll need to consume more calories to restore your body to its natural state if you’re alternating all-out exertion with rest periods. The more effort your body needs put in to keep up the intensity of the workout the more calories your body will burn both during and after the workout.

The idea is to drive your body to its limits, then take a short break to allow your body to relax and recharge for the next round of intense activity. Treadmill Interval workouts can burn calories more quickly while increasing outcomes from each session, reducing the time it takes to burn calories. Adding Interval treadmill workouts to diet plans such as Keto or a Vegan diet is a great way to lose weight.

Why Adding A HIIT Treadmill Workout is Beneficial

There are several benefits to a Treadmill HIIT workout, below are a few common reasons you should consider adding it to your routine.

Break up the Monotony

There are many advantages and disadvantages to running on a treadmill, including the fact that it is more convenient and safer to do so in your own house rather than risking the crowds at a commercial facility. Of course, anyone that has spent much time on a treadmill know one of the biggest drawbacks is it is monotonous and can get boring.

incline treadmill workout

We understand that treadmill workouts aren’t always the most exciting. By mixing things up with some HIIT treadmill exercises, you can not only spice things up, but also improve your running performance.

Adding high-intensity interval training (HIIT) to your workouts can keep things fresh and exciting. When you’re doing HIIT treadmill exercises, you’ll be alternating between brief bursts of intense, all-out effort and less intense rest.

Easy to Perform at Home

Because of the current COVID-19 outbreak, it’s unlikely that you’ll be able to work out at your usual studio or gym right now. However, if you bought a treadmill to use in your home gym, it’s likely that you’ll want to put it to good use. Because home treadmills can be expensive, you’ll want to get the most out of your investment. Aside from the fact that it’s cold outside, running indoors sounds like a good idea.)

Increase Endurance and Improve Cardio

HIIT is great for developing endurance and burning fat at the same time. When you work out at a greater heart rate for longer periods of time by doing brief bursts of high intensity effort, your body’s oxygen consumption increases. 

Lower-intensity workouts can help you establish a baseline from which you may gradually increase your intensity. You’ll be able to run faster and further for longer periods of time if you combine high and low intensity training.

Improve Higher Metabolic Rate

The process through which your body breaks down food and generates energy is known as metabolism. When we work out, our bodies burn calories to give the energy needed to complete the workout.

To burn more calories in less time, do an HIIT treadmill workout. After the workout, your body continues to burn calories. That’s because your heart rate stays raised for a while after an HIIT workout. Even after an exercise, your metabolic rate remains elevated because your heart rate is higher during the recovery phase.

HIIT workouts are more effective in burning fat because their elevated metabolic rates result in a higher rate of calorie expenditure. There are numerous health benefits to be gained through low-impact high-intensity interval training (HIIT), including increased strength and reduced stress.

Examples of Treadmill Interval Workouts

To keep your workouts varied and interesting, you can do any of the following workout combinations. 

Beginners HIIT Treadmill Workout

If you are new to HIIT treadmill workout plans, you may want to start with a basic program in which you work at an intensity level of 5 or 6 out of 10 for one minute, then move to a lower intensity level of 3 or 4 for two minutes. Below is a great beginner HIIT treadmill workout that will burn calories and help improve your endurance.

For the warmup, start walking at a slow pace and gradually move up to a moderate pace jog. Keep up your jog for 5 minutes.

For the next interval, run at 7-8 mph for 1 minute

Recovery period is a brisk walk (around 4 mph) for 2 minutes

Repeat the entire workout cycle 5 times.

Finally, cooldown by walking at a slow pace for 5 minutes.

30 Minute HIIT Treadmill Workout

While increasing your routine over time, you’ll want to mix up intensity. You can switch up the type of cardio workouts you do to keep things interesting and maximize the results. After five days of this workout routine, modify it so that you alternate between 15-minute intervals of walking and 10-minute intervals of jogging or running.

This is a great way to get started into a HIIT Treadmill workout. This is the same interval treadmill workout we suggest in our Cardio Treadmill Workout Plan. Since this treadmill interval workout requires short burst intervals, they should be run at a much higher intensity and max effort. Walk or jog slowly at a comfortable pace to recover.

10-minute walk/light jog at a comfortable pace

8×1-minute hard, intense intervals [a 9-10 intensity] with 1-minute recovery interval

5-minute cool down

HIIT Incline Treadmill Workout

Looking for a way to add endurance without the need for lots of running. This inclined HIIT treadmill workout may be just what you are looking for. In the beginning, when you first start out, you’ll want to focus on alternating between jogging and walking at a calm pace. Eventually you’ll want to add in intervals of sprinting to increase your intensity and make your workout more effective. During each two minute interval, you will adjust the incline either up or down. Don’t worry about not sprinting, the incline of this interval treadmill workout will really get your heart rate up.

Inclined Treadmill HIIT Workout

Start with a 3 minute warmup starting for 2 minutes at a moderate 3 mph pace before increasing speed to 3.50 mph for the final minute

Following the warm-up, complete each of the following 2 minute treadmill intervals along with adjusting the incline:

3.5 mph at 7% incline
4.0 mph and 4% incline
3.0 mph and 10% incline
3.5 mph and 6% incline
3 mph and 8% incline
2.8 mph and 3% incline

Next up is 7 minutes of running intervals at a 6% incline
1 minute at 6.5 mph
1 minute at 3.0 mph
2 minutes at 5.5 mph
2 minutes at 4.5 mph
1 minute at 3.0 mph

Finally, we are going to finish with 11 minutes of endurance inclined HIIT intervals. All completed at 3.2 mph: 

2 minutes at 15% incline
2 minute at 1% incline
3 minutes at 12% incline
2 minute at 3% incline
2 minutes at 10% incline

Wrap up with a three-minute cooldown broken down as follows: 1 minute at 2 mph on flat ground and 2 minutes on 1 percent slope for 2 minutes each.

Treadmill Sprint Workout

Short sprints followed by lengthier recovery periods are the best way to get the most out of your workout. Anaerobic power and capacity are improved, and the monotony of a treadmill workout is broken up with this type of activity. Safety is of the utmost importance when you are doing sprints, so when completing this type of workout, it’s important that you have good form.

The following treadmill sprint workout is designed to help burn fat and increase your metabolism while also improving your cardiovascular health. This type of workout is exactly what most people need to help them raise their heart rate and improve levels of fitness. Below are details on this HIIT Interval Sprint Treadmill Workout

Walking or jogging at a moderate pace for five to ten minutes is a good warm-up.

Sprinting for fifteen seconds: Sprint as fast as you can—your pulse rate should be between 85 percent and 90 percent of your maximum—and don’t hold your breath.

A one- to two-minute rest period. After a few minutes of moderate exercise, your heart rate should begin to return to a resting state (usually between 120 to 130 beats per minute)

For 20-30 minutes, alternate running with rest periods.

Five-minute cooldown: Slowly decrease the speed of your walk or jog returning to a slow pace.

Side Shuffle Treadmill Interval Workout

No, you don’t have to burst into a run or incorporate sprint intervals to enjoy a fantastic treadmill exercise. Using this side shuffle or lateral treadmill workout, your glutes will be targeted and your heart rate will rise.

You’ll be surprised by the amount of effort this takes.. Use a gentle touch on the rails for stability, but don’t rely on your arms for support. Keep your feet pointing to the side of the treadmill, not forward, when you run on it. It is possible to shuffle your feet together and apart, or to cross one foot in front of the other at slower speeds. 

For your Side Shuffle Treadmill Interval Workout, you’ll definitely keep your speed low but your heart rate will be elevated.

Warm-up for 5-minute: Gradually increase speed from slow pace walk to moderate pace walk (3.5 mph)

Side Shuffle lateral walk for 2 minutes at 2 mph (alternate from left to right facing midway through)

Side Shuffle lateral walk for 2 minutes at speed increase 2.5 mph (alternate from left to right facing midway through)

Do 2 minute forward walk at 4 mph

Side Shuffle lateral walk for 2 minutes at 2.5 mph (alternate from left to right facing midway through)

Side Shuffle lateral walk for 2 minutes at speed increase 3 mph (alternate from left to right facing midway through)

Do 1 minute forward walk at 4 mph followed by 1 minute at 3.2 mph

Finish up with 2-minute side shuffle lateral walk at 1.8 mph and 5% incline (alternate from left to right facing midway through)

Finally, a 5 minute cooldown forward walk gradually decreasing speed to a slow, steady pace.


Summing up, we have looked at some of the most effective interval treadmill workouts for weight loss, strength building and improved cardio and endurance performance. We have also covered some HIIT workout tips and discussed what to do before and after a treadmill workout.

Adding any of these HIIT treadmill workout plans are sure to not only improve your health but also keep you motivated to get running. While running on a treadmill may not be as enjoyable as running outside, it can be just as effective and is more convenient.

Good luck with your HIIT interval treadmill workouts, and if you have any questions or comments please leave them below! For other great tips on how to lose weight and increase your fitness levels check our other great posts. 


How Can I Get a Rigorous HIIT Treadmill Workout?

If you feel yourself slipping behind, don’t be scared to accelerate up. You may always move to the side to catch your breath.

The magnet on most treadmills has a safety mechanism that allows you to stop the treadmill in an emergency.

To make your workout challenging, you must run at varying speeds that compel you to exert maximum effort to maintain your highest pace.

So, don’t hesitate to sprint at a fast rate of speed when necessary. Just go for it; the treadmill is a perfectly safe medium for this.

What speed is fast enough for HIIT on the treadmill?

Each individual’s top speed may be different from the next. If you’re in good physical shape, you’ll be able to do it for a long time.

Increasing the treadmill’s speed gradually will help you gain stamina and endurance.

How Can Treadmill HIIT Workouts Burn Fat?

Due to the fact that intervals raise your heart rate and oxygen consumption, you will burn more calories both during and after your HIIT workout than you will when doing steady-state cardio.

That means you’ll get the most out of each interval training session while spending less time in the gym overall and this leads to your fitness level to increase.

HIIT workouts can burn as many as 450 calories in 30 minutes, whereas a steady-state cardio workout can only burn 200-250 calories.

Fat loss is a foregone conclusion when HIIT is combined with a sensible eating plan.

Can You Do HIIT Treadmill Workouts And Weight Training On The Same Day?

You certainly can. As a way to keep my training from becoming too exhausting, I like to incorporate HIIT treadmill workouts towards the end of my weightlifting sessions.

In order to prioritize strength training, I recommend completing treadmill HIIT exercises after your strength training session.

End your workout with 20 minutes of high-intensity treadmill intervals if you’re doing upper body strength training.