The Best HIIT Treadmill Workout Plan with PDF

High-intensity interval training (HIIT) is a training program that involves alternating between intense burst exercises followed by short intervals. You can integrate any exercise in HIIT, including the treadmill.

Doing the treadmill HIIT workout helps torch significant calories quickly, enhances running, increases endurance, and promotes weight loss.

Recently, I’ve designed multiple treadmill HIIT routines, such as 10-minute, 15-minute, and 20-minute, and I do one of them depending on my needs.

If you’re also looking for an easy-to-follow, effective, and challenging treadmill cardio program that can help you enhance your aerobic and anaerobic fitness and improve your shape, this article is for you.

Disclaimer: I recommend you explore the pros and cons of HIIT before following this program.

Benefits of Doing HIIT on Treadmill

hiit treadmill workout for beginners

High-intensity interval running has various health benefits, from improving your running speed to shaping your physique.

Here are the top advantages:

  • Promote Weight Loss
  • Improve Cardiovascular Health
  • Strengthen and Tone Leg Muscles
  • Promotes a Healthy Lifestyle

1. Promote Weight Loss

Doing HIIT treadmill workouts burn more calories than traditional cardio. It also has the afterburn effect, meaning it will keep your metabolic rate and kindle calories even after hours of workout.

This afterburn effect will help you stay under daily calorie intake and support weight loss.

So, whether you want to cut fat or maintain your shape, HIIT can be an effective time-efficient strategy for weight management programs.1 Wewege M, van den Berg R, Ward RE, Keech A. The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis. Obes Rev. 2017;18(6):635-646. doi:10.1111/obr.12532

2. Improve Cardiovascular Health and VO2 max

Doing high-intensity interval running can enhance cardiovascular health and increase your VO2 max (the maximum oxygen intake during the workout).2 Chan L, Chin LMK, Kennedy M, et al. Benefits of intensive treadmill exercise training on cardiorespiratory function and quality of life in patients with pulmonary hypertensionChest. 2013;143(2):333-343. doi:10.1378/chest.12-0993, 3 Ivey, Frederick M et al. “Higher Treadmill Training Intensity to Address Functional Aerobic Impairment after Stroke.” Journal of stroke and cerebrovascular diseases: the official journal of National Stroke Association vol. 24,11 (2015): 2539-46. doi:10.1016/j.jstrokecerebrovasdis.2015.07.002

Better cardiovascular health lowers the risk of chronic diseases, and VO2 max helps you perform better during physical activities.

3. Strengthen and Tone Leg Muscles

Running engages almost every muscle throughout the body, especially the quads, hamstrings, calves, and core.

Running consistently will help you build firm and toned legs and enhance lower body performance.

4. Promotes a Healthy Lifestyle

Besides fat loss and cardiovascular fitness, HIIT promotes a healthy lifestyle and longevity.4 Alarcón-Gómez J, Chulvi-Medrano I, Martin-Rivera F, Calatayud J. Effect of High-Intensity Interval Training on Quality of Life, Sleep Quality, Exercise Motivation and Enjoyment in Sedentary People with Type 1 Diabetes MellitusInt J Environ Res Public Health. 2021;18(23):12612. Published 2021 Nov 30. doi:10.3390/ijerph182312612

Please keep in mind that HIIT is challenging. So, do it only if you’re ready to take on challenges physically and mentally.

HIIT Treadmill Workouts for Beginners and Advanced

treadmill hiit workout

To achieve a different goal, you need an effective workout plan. I’ve shared three Treadmill HIIT workout plans for all fitness levels, from beginners to advanced.

The first is for beginners which is 10 minutes long, the second routine will take 15 minutes, and the last is an advanced 20-minute treadmill HIIT training plan.

Pro Tips: It’s always best to warm up before taking on the treadmill. You can do burpees, jumping jacks, high knees, and mountain climbing to pump your heart and increase your blood flow.

10-Minute HIIT Treadmill Routine For Beginners

If you’re a beginner, you can do this 10-minute Treadmill interval training to boost your endurance and athletic fitness.

ActivitySpeed (KM/H)DurationIntensity (MHR)
Sprint30-secAbove 90%

MHR: Maximum Heart Rate

15-Minute Treadmill HIIT Workout for Fat Loss

This 15-minute Treadmill HIIT workout comprises four intervals of 2 minutes of running at a moderate to fast pace followed by 1-2 minutes of walking or jogging at an easy recovery pace.

Moreover, you can do a 15-second sprint to complete the session.

Warm up for a couple of minutes before starting the session. For example, you can do high knees, jumping jacks, burpees, or fast walking.

Timing Breakout

  • 2-minute jogging at 60 percent of your MHR.
    • 1-minute recovery walk at a slower pace
  • 2-minute run at 70 percent of your MHR.
    • 2-minute recovery walk at your own pace
  • 2-minute run at 80 percent of your MHR.
    • 2-min recovery walk
  • 2-min run at a fast pace, around 85 percent of your MHR.
    • 2-min recovery walk
  • 15-second sprint (run as fast as possible)

Advanced 20-Minute Treadmill HIIT Training Plan

This 20-minute interval Treadmill running workout includes five intervals of 2-3 minutes of running at a moderate to fast pace followed by a 1-2 minute recovery walk.

It also includes two rounds of sprinting of 15 seconds with a 2.5-minute recovery period between them.

Timing Breakout

  • 2-minute jogging at 60 percent of your MHR.
    • 1-minute recovery walk at a slower pace
  • 3-minute run at 70 percent of your MHR.
    • The 2-min recovery walk at your own pace.
  • 3-minute run at 80 percent of your MHR.
    • 2-min recovery walk
  • 2-min run at a fast pace, around 85 percent of your MHR.
    • 2-min recovery walk
  • 15-second sprint (run as fast as possible)
    • 2.5 min recovery walk
  • 15-second sprint (run as fast as possible)

How to Design Efficient HIIT Treadmill Workout Routines

Analyzing your fitness level before designing the HIIT treadmill workout program is crucial. It is also essential to know your goal before following any program.

Everyone’s body responds differently. That’s why one workout plan may not work in the same way and not produce the same result for everyone. So, make sure you design a proper routine based on your fitness level and goals.

Things to keep in mind while designing a HIIT treadmill workout plan:

  1. Set your maximum speed to a challenging pace during the intense burst period.
  2. Decide how much you want to run at a fast pace and how long your recovery period should be. If you feel tough, you can reduce your intense period and increase your recovery period. Your main goal should be burning more calories.
  3. Assess your physical fitness.

I’ve already shared four routines above in the post that will help you create an efficient treadmill high-intensity interval running. Besides HIIT workout, consuming low-calorie foods and following intermittent fasting for weight loss would be better.

Frequently Asked Questions (FAQs)

How Long Should a HIIT Treadmill Workout Session Be?

The optimum duration of one session is 15-20 minutes. A study has recommended doing 75 minutes of moderate- or vigorous-intensity workout every week, which is good for gaining health benefits.5 Ito S. High-intensity interval training for health benefits and care of cardiac diseases – The key to an efficient exercise protocol. World J Cardiol. 2019 Jul 26;11(7):171-188. doi: 10.4330/wjc.v11.i7.171. PMID: 31565193; PMCID: PMC6763680. But you can also increase the duration depending on your fitness level and goal.

How Often Should You Do HIIT on The Treadmill?

Doing HIIT running on the treadmill two times a week is sufficient to increase fat loss and improve cardiovascular health and quality of life.6 Stavrinou PS, Bogdanis GC, Giannaki CD, Terzis G, Hadjicharalambous M. High-intensity Interval Training Frequency: Cardiometabolic Effects and Quality of Life. Int J Sports Med. 2018;39(3):210-217. doi:10.1055/s-0043-125074

What’s the Best Time to Do Treadmill HIIT?

You can do the treadmill HIIT in the morning, afternoon, or evening, any time of the day that suits you the most. But avoid doing it on an empty stomach.

Are There Any Disadvantages of High-Intensity Treadmill Run?

While running fast there is chances of improper foot landing that can causes strain and injuries. Also, there is risk of falling from treadmill in rare cases, especially when you increase the speed beyond your control.

What Should Be The Ideal Running Speed for HIIT?

Some people can run at 18KMPH speed while others can’t even run for one minute at 15kmp. So, the ideal running speed depends on your body weight and fitness levels.

The optimum heart rate for treadmill HIIT is 70 to 90 percent. And you can calculate your maximum heart rate by subtracting your age from 220.

For example, if you’re 30, your MHR will be 190 beats per minute. So, based on this, you’ll have to run at the required speed.

Health Disclaimer: Please do not use this information as medical advice. It is just informational content based on on-field experience and research. It also included my personal views and experience. So, it suggests consulting with your doctor before starting the abovementioned programs.


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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

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