Treadmill workouts are nothing new in the training world. However, a HIIT treadmill workout is a current trend – and from what we can see, this trend is here to stay.

HIIT workouts, ever since they made their first appearance, have become very popular globally.


Because HIIT is fast and highly effective – an average gym-goer will see the benefits in a matter of a few short weeks. The only issue is – how can you start doing treadmill HIIT workouts when you know nothing about HIIT?

Well, that’s where we come in with our amazing 20-minute treadmill workout variations! To find out more about dropping pounds with HIIT, continue reading our article!

What Is HIIT?

HIIT is short for high-intensity interval training. HIIT workouts are very intense, and they consist of short bursts of working out with short rests in between.

In some HIIT workouts, you can work out in a light-intensity manner or rest completely during rest time. But in essence, during a HIIT workout, you take turns between working out high intensity and resting.

The goal of HIIT exercises is to get the most out of a workout in a very short time frame. HIIT workouts build muscles and burn fat at the same time, and they are very flexible.

There’s no one right way to do a HIIT workout; there are virtually endless possibilities. These workouts can be completed on a stair master, the elliptical machine, bicycle, the treadmill, and so many more. What’s even better, HIIT workouts can be completed without any gym equipment whatsoever, using just your body weight. And yes, it can be just as demanding as a HIIT session on the elliptical machine.

The question is – what makes the difference between a regular workout and a HIIT workout?

Well, a regular workout is designed to raise your heart rate a bit, while HIIT workouts consist of exercising in the range of 80-95% of the maximum heart rate.

How Does HIIT Work Exactly?

When doing static exercises or steady cardio workouts, a person primarily uses the slow-twitch muscle fibers, which contract to provide endurance exercise. On the other hand, interval exercises activate fast-twitch muscle fibers, as well as the slow-twitch fibers.

Because of that, starting interval training can indeed be a challenge for everyone, even the fittest among us. The reason for that is because the body will need more muscle – and more energy – to provide the strength to complete the training.

Along with fast-twitch fibers, you raise your heart rate as well. What’s even better, your heart rate will stay high even after the workout, pushing your body to build new muscles during the recovery interval.

Benefits Of Doing HIIT Treadmill Workout

Sometimes, when you work out for a while, what can happen is that you stop progressing. Be it the fact that you’re doing the same every time or something in your diet – you can sometimes stop losing weight or gaining muscle after a while.

When working out on the treadmill, the possibility of getting stuck in a rut is even higher. Running the same program every time with the same incline and speed could suddenly make your progress stop.

That is where the HIIT workout comes in, with its fast progress and great results – despite the seemingly short, 1-minute intervals.

Boosting your fitness has many cardiovascular benefits. People with various health conditions can benefit a lot from doing HIIT workouts. For people with high blood pressure, the benefits are even higher, especially compared to people with high blood pressure that only do static, steady-pace workouts.

While no workout can help you lose weight without changing your diet, HIIT can certainly aid weight loss. Shedding fat is much easier done with high-intensity interval training than with steady-state exercise – and you still get to keep up with your busy schedule.

Even more, HIIT works on your upper body, not just your legs.

10 Best HIIT Treadmill Workouts To Burn Plenty Of Calories

Starting high-intensity intervals requires an all-out effort. Spending hours working out and seeing no results can make you feel less motivated to work out.

HIIT workouts get your blood pumping while building endurance – and that’s precisely what all of us need. However, it’s not enough to start walking; you will need some workout ideas to raise that heart rate of yours!

So, let’s talk about the best treadmill workouts to build endurance and burn more calories without the need to create your treadmill HIIT workouts!

1. 10×1

10×1 is one of the most popular intense intervals you can do in your HIIT sessions. It’s very simple and highly efficient compared to steady-state workouts.

To start this HIIT treadmill session, begin with a warm-up speed; it can be a walk or a light jog. Set the treadmill speed at a pace you feel comfortable with and an incline of 0.5 to no more than 1.0.

When you warm up at that leisurely pace, it’s time to start HIIT training. The actual workout consists of 10 intervals – 1 minute of high-intensity at an RPE of 8 to 9, following 1 minute of light intensity, recovery interval at an RPE of 4 to 5.

To cool down, finish your treadmill HIIT with 5 minutes at an easy pace.

2. Incline Pyramid

Just like the 10×1, you will start the workout with a 10-minute warm-up, set the speed, and incline at something you’re comfortable with. Once you’re all warmed up, you should set the speed somewhere between 2.5 and 5 mph – but pick something you’re comfortable with within this range.

The workout consists of 4 intervals – starting with 4 minutes at an incline of 2, an RPE of 7, with 4 minutes of recovery at an incline no more than 1, RPE from 3 to 4.

Then, set the incline at 3, with an RPE of 7 to 8, and recover for 4 minutes at an RPE of 3 to 4, and lower the incline to 1.

The next interval is another 4 minutes, but this time at an incline of 4, RPE of 8 to 9, followed by recovery of 4 minutes at an RPE of 3 to 4 – just like the last one.

The fourth and final interval is 4 minutes at a 5% incline, at an RPE of 9, followed by the usual recovery time. Recover from the high-intensity workouts with 5 minutes on a speed and incline you’re okay with.

3. 4×4

The 4×4 is a great workout, and it’s designed for those with a lower fitness level and beginners. To do the 4×4 HIIT training, you will warm up for 10 minutes, walking or jogging on an incline of 1.

After that, you will complete 4 intervals of 4 minutes on a hard setting – RPE from 7 to 8, and recover at an RPE of 4. When you’re done, walk for another 5 minutes at a comfortable pace.

4. 10-20-30

The 10-20-30 training is not traditional, but it’s excellent for the mile-high run club. First, you will start with a slow jog for about 10 minutes. Then, you will complete the following 5 times:

Jog for 30 seconds on an RPE of 4, run for 20 seconds at an RPE from 6 to 7, and sprint for 10 seconds at an RPE of 9 to 10. Afterward, walk for 2 minutes at an RPE of 2 to 3.

Complete the whole cycle 3 to 4 times before cooling down with a 10-minute walk or jog.

5. 30/2

The 30/2 is another simple but very effective workout – much better than steady-state workouts. Warm-up for 10 minutes with a 1% incline – and bear in mind that this is the ideal workout for beginners.

The workout consists of 5 intervals. Start with a 30-second sprint at an RPE of 8 to 9, and recover for 2 minutes at an RPE of 4 to 5. Rest with 5 minutes of a light walk.

6. 4/2

The 4/2 workout is ideal for those with a more advanced fitness level. To burn calories, start with a 10-minute warm-up at a comfortable pace.

The workout consists of 4 intervals of 4 minutes at an RPE 7-8, followed by 4 minutes at an RPE of 4. Then, recover for 5 minutes with a brisk walk.

7. HIIT Meets Steady Workout

This workout is excellent for those that want to switch it up every once in a while. Like always, start with a 10-minute brisk walk. When done, complete 4 to 6 intervals like this:

A 20-second sprint at an RPE of 9, followed by a 40-second walk/jog at an RPE of 4.

When done, follow it with a steady jog at an RPE of 5 to 6 for another 15 minutes. Finish the workout with 3 to 4 intervals of 20-second sprints, followed by a 40-second jog.

Cool off with a brisk walk for 5 more minutes.

8. Speed Pyramid High-Intensity Interval Training

The speed pyramid workout is similar to the incline pyramid. As usual, warm up for 10 minutes with a brisk walk or jog.

Then, start the first interval of 4 minutes at an RPE 7, with a 4 minute recovery time at an RPE of 3 to 4. Then, start the next 4 minutes at an RPE of 7 to 8, and recover for 4 minutes like the last time.

Then, it’s time to pick up the pace at an RPE of 8 to 9 for 4 minutes and recover for 4 minutes as usual. The last interval is 4 minutes at an RPE of 9, with 4 minutes of your typical recovery time.

Cool off with walking for 5 minutes.

9. Roll The Dice

For this workout, you can quite literally roll the dice – or just do whatever number you feel like doing. Like always, start with a warm-up walk for 10 minutes. For each number on the dice, you will do that number of minutes of the following intensity:

10. 60/75

The 60/75 workout is very simple and effective. Of course, you will warm up for 10 minutes jogging or walking on a slight incline.

Afterward, you will do 8 to 12 intervals of 60 seconds fast-pace at an RPE of 9, followed by 75 seconds at an RPE of 4. When done, cool off for 5 minutes by walking.

10 Best HIIT Treadmill Workouts – Bottom Line

A great HIIT workout is not all about the speed and incline – it’s more about the recovery pace and 1-minute recovery intervals. You can work out on many treadmills, but without a few minutes of HIIT, you won’t be able to get your heart rate up.

HIIT works to burn calories and protect your cardiovascular health. You can do steep incline with slower speeds or a shorter recovery period – you can pick out the finest work interval for fat loss without a personal trainer!

Keep in mind that this article is for informational purposes only. Please consult with your doctor prior to doing HIIT workouts!

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