High Intensity Interval Training Treadmill Workout

Sharing a high intensity interval training treadmill workout you can do in your next home or gym cardio session. Check out the details below.

Hi friends! How are ya? I hope you had an amazing weekend! Ours was a little on the chaotic side but ended with an awesome family dinner. Something random from the weekend: I RAN. Not a lot… just a little. But I read a statistic that said a very small percent of people over the age of 30 ever sprint again in their life, and was I was determined to be a part of that small precent. The reality is that I’m just *now* feeling well enough to add more intense cardio back into my life after my healing journey. It’s been slow and steady and I definitely missed the “sweat from your eyeballs” cardio, but needed to scale back for a while.

It’s important to add variety and changes in intensity in your routine, and one of the easiest ways to shake things up is through High intensity interval training (HIIT). Instead of slogging away for 30 minutes at a comfortable pace, HIIT lets you push hard, recover, and repeat in short bursts that leave you feeling accomplished (and sweaty) in less time.

HIIT can be done with bodyweight exercises, dumbbells, or even outdoors, but treadmill HIIT workouts are one of the most effective (and underrated!) ways to train. By manipulating speed and incline, you can create intervals that challenge your heart rate, burn more calories, and keep things exciting.

Today I wanted to share a High Intensity Interval Training Treadmill Workout you can do in under 30 minutes, which is perfect if you’re short on time but want maximum results.

High Intensity Interval Training Treadmill Workout

Today I’ll share a little recap about what HIIT is, why treadmill intervals are so effective, and how to structure your own workout for your fitness level. I also made ya a little done-for-you 30-minute interval treadmill workout that combines short sprints, Tabata intervals, and strategic rest periods.

By the end, you’ll know how to use your treadmill as more than just a walking or jogging machine. It’s actually a powerful tool for fat loss, boosting insulin sensitivity, and improving cardiovascular health.

What Is High Intensity Interval Training Workouts?

High intensity interval training (HIIT) is a style of exercise where you alternate between periods of all-out effort and periods of rest or low intensity recovery. The benefit of HIIT is that you can get incredible results in less time compared to steady-state cardio.

Research shows that HIIT can:

Burn more calories in less time than traditional cardio.

Improve insulin sensitivity, making it easier to manage blood sugar.

Strengthen your heart and lungs.

Boost metabolism long after the workout is over (the “afterburn effect”).

Be adapted to almost any fitness level and amount of time you have available.

For a deeper dive, check out my post on hiit for beginners.

Can You Do High Intensity Interval Training On A Treadmill?

Yes! A treadmill is one of the best pieces of equipment for HIIT. You can easily adjust speed and incline, track your working hours, and control your rest periods. Unlike outdoor runs where terrain can be unpredictable, treadmills let you set precise intervals.

And let’s be honest – sometimes it’s easier to stay consistent when you can jump on your treadmill at home or at the gym instead of depending on the weather.

How To Do High Intensity Interval Training On A Treadmill

When creating treadmill HIIT workouts, here are a few things to keep in mind:

Choose Your Sprint Speed

Start with a pace that feels challenging but sustainable for the given time (short sprints can be faster, longer intervals a bit slower). Over time, gradually increase your speed as your fitness level improves.

Set Your Incline

Don’t be afraid to play with incline. Adding even 1–2% can make sprints more effective and mimic outdoor running. Hills also increase calorie burn and build strength.

Respect Rest Periods

Recovery is what makes HIIT possible. Don’t skip the walking or slow jogging minutes of walking; it lets your heart rate come down so you can attack the next sprint.

Warm Up + Cool Down

Always start with at least 5 minutes of slow walking or jogging to prep your muscles and gradually increase intensity. Same goes for cooling down – end with slow walking to let your body reset.

You can save the image on your phone and bring it up during your next treadmill workout!

High Intensity Interval Training Treadmill Routine

Here’s a 30 minute interval treadmill workout you can try today:

Warm-Up (5 minutes)

Comfortable pace walking or jogging at 0–2% incline.

Intervals (20 minutes total)

30 seconds sprint, 30 seconds walk

45 seconds sprint, 1 min 15 seconds walk

1 minute sprint, 1 minute walk

30 seconds sprint, 2 minutes walk

Tabata (4 minutes)

20 seconds sprint, 10 seconds rest (jump off the treadmill safely or straddle the belt)

Repeat x 8 rounds

Finishers

1 min 30 seconds walk

30 seconds sprint, 30 seconds walk

45 seconds sprint, 1 min 15 seconds walk

1 minute sprint, 1 minute walk

1 minute sprint, 1 minute walk

Cool-Down (5 minutes)

Slow walking at 0% incline to bring your heart rate down.

Why This Works

This interval treadmill workout alternates short sprints with longer recovery to push your heart rate high, then let it drop. The Tabata round adds an extra challenge and helps torch calories in a short amount of time. Overall, you’re working for about 30 minutes total – including warm-up and cool down – but you’ll feel like you did a much longer session.

If you’ve ever wondered what is tabata training, this workout gives you a taste of how it feels on a treadmill.

High intensity interval training on a treadmill is an efficient way to maximize your workout, especially when time is limited. You’ll improve endurance, torch calories, and keep workouts fresh with intervals instead of steady, boring runs.

That said, HIIT isn’t for everyone. If you’re brand new to fitness or have injuries, stick with steady walking or jogging and gradually increase intensity. And always listen to your body; more isn’t always better.

Want something even more budget-friendly and joint-friendly? A rebounder (mini trampoline) can give you many of the same cardiovascular and lymphatic benefits, without the higher cost of a treadmill. Both tools have their place – it’s all about finding what works best for you, your goals, and your season of life.

Let me know if you give this a try and hope you have a great day!

xo

Gina

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