Best HIIT Treadmill Workout (4 Routines + FAQs)

HIIT is one of the best workout programs for increasing stamina, speed, and fat loss. Workouts included in the HIIT program are mostly bodyweight and require no equipment. However, you can also do running interval training on the treadmill. The HIIT treadmill workout is beneficial for all fitness levels, especially for overweight and obese.

What is HIIT?

The full form of HIIT is high-intensity interval training. And under this program, you’ll have to do workouts at a higher intensity for the suggested duration followed by the rest of a short interval.

For example, running on the treadmill for one minute at 75 to 90 percent of maximum heart rate (MHR) followed by a 1-2 minute walk as a recovery workout.

From speeding up weight loss to improving cardiovascular health, HIIT has various health benefits that will motivate you to include it in your weight loss workout routine.

Benefits of Doing HIIT on Treadmill

hiit treadmill workout for beginners

The treadmill HIIT workout has various benefits, such as speeding up the fat loss, enhancing heart and lung health, and boosting stamina.

Here are some of the crucial advantages of the HIIT Treadmill workout you should know.

1. Doing HIIT Running on the Treadmill Support Weight Loss

Doing HIIT treadmill workouts burn more calories than traditional exercises and boost metabolic rate.

The higher metabolic rate has a positive effect on weight loss and helps you stay on a calorie deficit diet.

Moreover, the study also suggests high-intensity interval training can be an effective time-efficient strategy of 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. HIIT Treadmill Exercises Improve Cardiovascular Health and VO2 max

HIIT treadmill run enhances cardiovascular health.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 For example, it will help you improve your heart and lung health, boost stamina and metabolism, and reduce blood glucose levels.

A study revealed that High-intensity treadmill training is far more effective than lower-intensity training for improving VO2 max (the maximum oxygen intake during the workout).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

3. Treadmill HIIT Workout Enhance Quality of Life and Increase Life Expectancy

Interval training doesn’t only increase fat loss and enhance cardiovascular health but also improves the quality of life4 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 and increases life span.

Besides these, you may do HIIT Treadmill workouts to improve your running speed.

Note: High-intensity Interval training (HIIT) is challenging. So, do it if you’re ready to take on challenges physically and mentally.

HIIT Treadmill Workout Routines For Beginners and Advanced

treadmill hiit workout

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

Here’s the list of treadmill HIIT workout routines:

  • 10-minute HIIT Treadmill Workout For Beginners
  • 15-minute HIIT Treadmill workout for Beginners
  • 20-minute HIIT Treadmill Workout For Fat Loss
  • 30-minute Advanced HIIT Treadmill Workout for Fat Loss

So if you want to increase fat loss and improve overall fitness, you can follow one of the routines.

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 for pumping your heart and increasing your blood flow.

10-Minute HIIT Treadmill Routine For Beginners

If you’re a beginner, you can do a short 10-min Treadmill interval training to boost your stamina and test your endurance.

10-min breakout

  • 1-min walk at 50 percent of your maximum heart rate (MHR).
  • 90-sec run at moderate speed (70 percent of your MHR)
  • 1-min walk at 50 percent of your MHR.
  • 2-min run at 75 percent of your MHR.
  • 1-min walk at 40 percent of your MHR.
  • 2 min run at 80 percent of your MHR.
  • 1-min walk at 40 percent of your MHR.
  • 30-sec run at 100 percent of your MHR.

15-Minute HIIT Treadmill Workout For Fat Loss

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

Moreover, you can do a 15-sec sprinting 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-min 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)

20-minute HIIT Treadmill Workout

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 2.5 minutes 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.
    • 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)

Advanced 30-Minute HIIT Cardio on Treadmill for Fat Loss

Doing HIIT running on the treadmill for 30 minutes is challenging and requires sufficient energy.

The longer you run, the more calories your body burns. So if you can do interval running for thirty minutes in intervals, you can follow the below pattern.

30-Minute Treadmill HIIT

  • 4-minute jogging at 70 percent of your MHR.
    • 2-minute recovery walk at a slower pace
  • 4-minute run at 75 percent of your MHR.
    • 2-min recovery walk at your own pace
  • 4-minute run at 80 percent of your MHR.
    • 2-min recovery walk
  • 2-min run at 85 percent of your MHR.
    • 2-min recovery walk
  • 2-min run at 85 percent of your MHR
    • 2-min recovery walk
  • 40-second sprint (run as fast as possible)
    • 3-min recovery walk
  • 20-second sprint (run as fast as possible)

How to Design Efficient HIIT Treadmill Workout Routines

It’s crucial to analyze your fitness level before designing the HIIT treadmill workout program. 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. That is why you should design a proper routine according to 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 bursts 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 HIIT treadmill workout. Besides HIIT workouts, consuming low-calorie foods and following intermittent fasting for weight loss would be better.

Frequently Asked Questions

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 min of moderate- or vigorous- intensity workout every week 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.
However, you can increase the time depending on your fitness levels if you want to speed up your weight loss.

Moreover, you can do more HIIT workouts in the gym to get faster results.

How often should You do HIIT on the Treadmill?

Doing HIIT running on the treadmill two to three times a week would be efficient to increase fat loss, 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

Additionally, you can do weight training two to three times a week to build lean mass while losing weight.7 Willis LH, Slentz CA, Bateman LA, et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. J Appl Physiol (1985). 2012;113(12):1831-1837. doi:10.1152/japplphysiol.01370.2011

What’s the Best Time to Do Treadmill HIIT?

You can do the HIIT treadmill run in the morning, afternoon, or evening, any time of the day that suits you the most. But make sure you feel energized whenever you do it.

Note: You shouldn’t do HIIT on an empty stomach. Doing it can make you feel faint and vomit. Moreover, keep yourself hydrated during and after the training.

Is there any Disadvantage of Doing Interval Training on the Treadmill?

The primary disadvantage of doing HIIT run on the treadmill would be improper running. When you increase the speed to your limit, you’re not really running anymore, you’re kind of just jumping in place.

Moreover, running on the treadmill is slightly riskier than normal HIIT exercises. Because, If you lose focus during the movement, the chances of falling can increase.

What should be the ideal KMPH or MPH when you do Treadmill HIIT?

The optimum speed range during the HIIT treadmill would be 12-18 kph.

However, the ideal speed during the HIIT treadmill exercise depends on your body weight and fitness levels.

The optimum heart rate for HIIT workouts 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.

Note: 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 would be best to consult your doctor if you have health issues before you follow any of the programs mentioned here.

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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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