The Best HIIT Treadmill Workouts
Pressed for time but still want to train? Try stepping on the treadmill. The best HIIT treadmill workouts can be fast, efficient, and designed to push your limits without eating up your schedule. Whether the gym’s packed or you’re short on time, this go-to training style can deliver serious results in just minutes.
Before we dive in, it’s probably important to give a quick rundown of what HIIT even is. HIIT, or high-intensity interval training, uses short periods of intense activity and pairs them with recovery periods. In short, you’re working hard to push yourself for a short period of time, recovering for a set amount of time, then getting back into it. Some HIIT workouts combine different types of training, like running, bodyweight exercises, weighted exercises, and more. But for today, we’re focusing on HIIT treadmill workouts for athletes. And, as always, check with your doctor before beginning any new exercise program.
What Is a HIIT Treadmill Workout?
High-intensity interval workouts on a treadmill can be efficient because of the limited equipment needed, and the accessibility you’ll find on a treadmill. It’s easy to increase and decrease both the speed and incline of a treadmill, which you’ll more than likely be doing to some degree in some HIIT treadmill workouts.
Examples of HIIT Treadmill Workouts
Now that you’ve got the basics down, it’s time to put your head down and get to work. Be sure to get a proper stretch in before diving into a workout.
Beginner level workout: If you’re just dipping your toes into a HIIT workout, using a treadmill, or even both, going for a beginner-style HIIT treadmill workout is a great first step. This one involves intervals of both walking and jogging through 20 minutes. Here’s the format:
Warm-Up: Give yourself 5 minutes of walking at a quick pace, around 3.0–3.5 mph
Work: 30 seconds of light jogging at 4.5–5.5 mph
Rest: 90 seconds of walking at 2.5–3.0 mph
Rounds: 6
Cool down: 3 to 5 minutes of walking, gradually lowering from 3.5 to 2.5 mph until finished
This works on the basics without pushing too hard at a speed that some might consider “race speed.” After warming up, you’ve got 6 rounds of work that go back and forth between a steady jog pace and a recovery walking pace. Take the resting periods and the finishing cool down period to relax and catch up on your breathing.
Intermediate level workout: If you’ve ever found yourself on a stair stepper machine at the gym, you know that looks can be deceiving. This one’s going to mimic a stair stepper in the sense that you’re working on an incline. You’ll be using both the incline and speed features on the treadmill for it. Here’s the format for a 20-minute workout (not including warm-up):
Warm-Up: Give yourself 5 minutes of walking at a quick pace, around 3.0–3.5 mph
Work: Set your treadmill to an incline of 5-7% and sprint for 30 seconds
Rest: Set the incline to 0% and walk at 2.5–3.0 mph for 2 minutes
Rounds: 6
Cool down: 5 minutes of walking or jogging on a comfortable incline
Advanced level workout: This can work as a solid treadmill workout for runners, as you’re going back and forth between paces that you might’ve already established for yourself from running in the past. Here, you’re going to face 3 different paces back-to-back-to-back, as there’s no built-in “recovery time.” Instead, use your base pace as your recovery time. Or, if you’re going through this workout and need a moment to rest, there’s no issue in doing so. Everyone works at their own pace, so do what’s most comfortable for yourself.
Warm-Up: Give yourself 5 minutes of walking at a quick pace, around 3.0–3.5 mph
Work: Base pace. Jog for 2 minutes at a base pace of 5.5–6.5. This should be a pace that you’re still able to hold a conversation with someone while jogging, so your speed might differ from the one we’ve set here
Work: Push pace. After those 2 minutes, bump yourself up 1 mph from the jog pace you’ve been working at. This is your push pace. You’ll run at your push pace for 2 minutes
Work: Sprint pace. This should be 2-3 mph higher than your base pace. You’ll run at this sprint pace for 2 minutes
Repeat: Repeat the cycle between 2 minutes at your base pace, 2 minutes at your push pace, and 2 minutes at your sprint pace
Rounds: 6
Cool down: 3 to 5 minutes of walking, gradually lowering from 3.5 to 2.5 mph until finished
Essential Training Gear You’ll Want
If you’re going to take on HIIT, or any training for that matter, what you’ve got on your feet and body are crucial to your success. Get a pair of cushioned, breathable running shoes made with arch support and traction that keeps you stable. Not only will your workouts thank you, but your body will, too.
Running shoes: Like stated above, if you’re going to be running, why not pick up the shoes that say “running” in their name? Your running shoes should be lightweight, breathable, and offer support. They’re designed to help prevent you from slipping and sliding when you’re moving. Find shoes that have the kind of cushioning that’ll not only absorb the impact of your steps, but return that energy to you with every stride, too.
Sweat-wicking clothing: Breaking a sweat is a good thing. Who are we kidding? It’s a great thing. That sweat, though, shouldn’t be holding you back when you’re working out. You prevent that from happening with sweat-wicking clothes. The materials in this gear help you dry faster by pulling the sweat away from your body. In turn, you stay cooler and this helps with your performance.
Athletic socks & other accessories: Your socks matter more than you might think! Put the workday socks to the side and throw on a pair of grippy, breathable athletic socks. Other accessories that can come in clutch are headbands and hats if you’ve got longer hair, want to prevent sweat buildup, or both.
These should be moisture-wicking, absorbing that sweat to keep your face dry. Women should look for a sports bra with high support.
It’s important as ever to get the right men’s and women’s workout equipment and gear needed before you start or continue your workout journey on the treadmill.