The world as we know it today has emerged fast when it comes to issues of fitness and the HIIT Training Treadmill Workout has become a favourite for anyone looking to burn fat, build endurance, and save time.
HIIT known in full as High-Intensity Interval Training, blends short bursts of intense effort with periods of rest or lower intensity. When combined with the treadmill, HIIT offers a powerful and efficient cardio routine you can do at home or in the gym.
If you’re looking to burn fat fast, boost endurance, and save time at the gym, nothing beats a HIIT Training Treadmill Workout. High-Intensity Interval Training (HIIT) is a game-changer for cardio enthusiasts and beginners alike, and combining it with the treadmill makes it even more accessible and efficient.
In this guide, you will discover with us the best ways to engage in a HIIT treadmill session, how long it should last, and how many calories you can expect to burn all while improving your fitness in record time.
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How To Do A HIIT Workout on A Treadmill
The HIIT treadmill workout is based on alternating between high-speed sprints and low-speed recovery intervals. The beauty of this workout is its simplicity and scalability which is perfect for both beginners and seasoned runners.
Here is a summary step-by-step guide to pave the way for you:
1. Warm-Up (5 minutes)
Start with a brisk walk or light jog at 3–5 mph. Focus on warming up your joints and increasing blood flow to your muscles.
2. Sprint Interval (30–60 seconds)
Increase your treadmill speed to 7–10 mph, depending on your fitness level. Sprint with high effort—your breathing should be rapid and deep.
3. Recovery Interval (60–90 seconds)
Slow down to a walk or light jog at around 2.5–4 mph for 60 seconds or a maximum of 90 seconds. Use this time to recover and prepare for the next sprint.
4. Repeat
Aim for 6–10 intervals depending on your experience. Beginners may start with 4–5 rounds and build up gradually.
5. Cool Down (5 minutes)
End with a light jog or walk to bring your heart rate down gradually. Add light stretching to improve flexibility and reduce soreness.
Here is a pro tip for you to keep in mind: Use the treadmill incline (1–3%) to simulate outdoor terrain and increase intensity without increasing speed.
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How Long Should A HIIT Treadmill Workout Be?
One of the biggest advantages of HIIT is efficiency. You don’t need an hour on the treadmill, just 15 to 30 minutes of focused intervals would do the magic.
Duration Recommendations:
Fitness Level Time (Includes Warm-up & Cool-down)
Beginner 15–20 minutes
Intermediate 20–25 minutes
Advanced 25–30 minutes
Now to make things clearer and put into some perspective, here is why shorter is better in most cases of using this machine for your routines.
Intense effort during HIIT causes an “afterburn effect” (EPOC), where your body continues to burn calories even after the workout. Overtraining during HIIT can lead to fatigue or injury, so quality is more important than quantity.
HIIT Training Treadmill Workout Schedule
How Many Calories Does A HITT Treadmill Workout Burn?
The number of calories burned during a HIIT treadmill workout depends on factors like body weight, intensity, duration, and fitness level.
General Calorie Burn Estimates (per 30-minute session):
Weight (lbs) Calories Burned
125 lbs 240–300 calories
155 lbs 300–375 calories
185 lbs 360–450 calories
These numbers can increase significantly due to the afterburn effect, meaning you may continue to burn calories for up to 24–48 hours after your session. To maximize calorie burn, push yourself during sprints while ensuring you’re maintaining proper form and safety.
Summary of The HIIT Training Treadmill Workout
The HIIT Training Treadmill Workout is one of the most efficient and effective ways to achieve fat loss, improve cardio health, and boost endurance in less time. By learning how to perform it correctly, understanding the ideal workout duration, and knowing how many calories you’re burning, you’ll stay motivated and consistent.
To be honest with you, whether you’re short on time or just looking to upgrade your cardio game, incorporating HIIT into your treadmill routine will keep your workouts exciting, challenging, and impactful. If you have not done it yet, this is a chance for you to. I am confident that you will come back to recommend it to someone.